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Flab-to-Fit: Week 4 of the Transformation Workout Program

Updated on October 10, 2016
Kevin McClernon profile image

A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.

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Work the Process

This week's edition of Flab-to-Fit: The Total Body Transformation Program will build on the previous weeks workouts and act as preparation for more demanding training sessions which will follow. Based on the proven training methods that has produced results for millions of armed forces members, the Flab-to-Fit program will have you strengthening and reshaping your body in a progressive manner to maximize your potential while minimizing the risk of injury.

The current exercise intensity level is approximately fifteen percent (15%) of what you'll be able to do come next summer. Its a process which includes improving athleticism, endurance and strength while providing ample recovery. Work the process, which includes developing a sound fitness base, and your body will reward you with physical adaptations. These adaptations include; improved muscle tone, reduced body fat, and a greater resilience to illness and injury.

Week 4 Exercise Plan

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Weight training
Flexibility
Cross-training
Rest
Running
Cross-training
Weight training
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Sunday—Weight Training

Weight training is an extremely effective way of increasing muscular endurance and strength as well as improving muscle tone and changing body composition. This week's weight training sessions are identical to Week 3's session and using the same protocol for sets, repetitions, rest and increasing weight. Remember, use the first set as a specific warm-up using half the training weight for each exercise.

Breathe naturally while lifting weights. Do not hold your breathe. Inhale as the weight is lowered to your body. Exhale as your exert force.

During the warm-up and cool down walk; do arm circles, neck rolls and horizontal arm swings to increase upper body flexibility and mobility

EXERCISE(S)
SETS
REPETITIONS
REST
Walk
1
800 meters
-
Squat
3
4
60 seconds
Bench Press
3
4
60 seconds
Seated Row
3
4
60 seconds
Military Press
3
4
60 seconds
Walk
1
800 meters
-
Stretch: Quad - Chest - Upper back - Delts - Lower back
1
20 seconds each
-
Source

Monday—Flexibility

Monday's workout serves as an active rest day with the emphasis being flexibility. Mobility exercises and a series of abdominal exercises will precede the stretching movements.

EXERCISE(S)
SETS
REPETITIONS
Rest
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
10 seconds
Crunches + 6" Leg Raises + V-ups + Crunches + Flutter Kicks *
1
3
-
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
10 seconds
Stretch: Chest - Upper back - Delts - Calf - Hamstring - Quad
2
15 seconds each
-
* Conducted as a circuit without rest between exercises.
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Tuesday—Cross-Training

A cross-training workout which includes calisthenics plus running.

The calisthenics portion of the workout focuses on core strength but also includes an upper body (pull-up) and lower-body (burpee) exercise. Two separate circuit training drills will be conducted. These circuits will be conducted without rest between exercises and two minutes rest between rounds. The plank exercises are conducted by time while the remaining exercises are counted with repetitions.

The running portion of the workout includes sixty meter (60m) strides. Strides are runs which are faster-paced than jogs but slower-paced than all-out wind sprints. Move at a pace which would be your best effort at a distance four times the length of the stride distance. After each stride, walk back to the starting line and repeat.

EXERCISE(S)
SETS
DISTANCE/REPS/TIME
REST
Partial lunge - Hip thrust - Bird dog - Partial squat - High knees - Standing quad stretch - Standing glutes stretch - Donkey kick - Butt kicks
1
6
10 seconds
Pull-up* + Crunches + Burpee **
3
1 + 8 + 1
2 minutes between rounds
Front plank + Left Plank + Right plank + Sit-up + Flutter kicks **
5
15 sec + 15 sec + 15 sec + 1 + 3
2 minutes between rounds
Crunches
2
15
60 seconds
Strides
4
60m
60 seconds
Stretch: Calf - Hurdler - Groin - Quad - Chest - Tricpes
2
10 seconds each
-
* Pull-up or chin-up. ** No rest between exercises in the circuit.

Wednesday—Rest

Physical activity should be kept to a minimum in order to allow your body as much recovery as possible.

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Thursday—Running

Thursday primary activity is ten sets of fifteen meter (15m) wind sprints. Besides building and toning muscle, sprinting builds power and speed. In order to develop speed and strength you must run high intensity. This effort should close to eighty percent (80%) of maximum.

To avoid the potential of injury, do not push yourself at maximum speed and conduct the general and specific warm-ups prior to sprinting.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
10 seconds
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10m
30 seconds
Wind Sprints
10
15m
60 seconds
Stretch: Calf - Hurdler - Quad - Lower back - Groin - Delts - Triceps
3
10 seconds each
-

Friday—Cross-training

Friday's cross-training workout is a comprehensive session which includes a dynamic warm-up, jogging, calisthenics and stretching.

Besides the conditioning benefits of running, the short bouts of jogging serve to help relieve soreness in the legs following the previous days speed work.

Calisthenics will be conducted using both straight sets and a circuit. Each of the straight set exercises should be completed before moving to the next. The circuit is performed after the completion of the straight sets. The circuit includes a short rest between exercises.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Jumping jacks - Horizontal arm swings - Partial lunge - Partial squat
1
5 each
10 seconds
Jogging
8
40m
60 seconds
Squat thrust
4
1
15 seconds
Air squat
4
1
15 seconds
Push-ups
3
2
15 seconds
Lunge + Push-up + Twisting sit-up + Push-up *
3
2 each
15 seconds
Stretch: Chest - Quadriceps - Hurdler - Lower back - Delts - Triceps
1
30 seconds each
-
* Circuit
Source

Saturday—Weight Training

The Flat-to-Fit weight training program includes four compound exercises; squat, bench press, seated row and military press.

  • The squat has been called the king of all lower-body strength exercises because of its ability to develop quadriceps, hamstrings, glutes as well as the core.
  • The bench press is perhaps the most popular of all lifts and serves as a standard to judge bodybuilders' upper-body strength. The bench press focuses on the chest.
  • The seated row develops the mid- and upper-back muscles.
  • Another popular exercise, the military press, is the most-often used exercise for deltoid (shoulder) muscle.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS/TIME
REST
Walk
1
800M
-
Squat
3
4
60 seconds
Bench Press
3
4
60 seconds
Seated Row
3
4
60 seconds
Military Press
3
4
60 seconds
Walk
1
800m
-
Stretch: Quad - Chest - Upper Back - Delts
1
30 seconds each
-
Source

Getting fit and toning up is a process. Like in the construction of anything, it functions properly when taken step-by-step. Building a great foundation is the key to all of the success that will follow. Enjoy the process, built it right and make it last.

Keep checking back as I will continue writing a weekly Flab-to-Fit exercise plan and give you more advice and workouts that you can do nearly anywhere. In the meantime, visit my profile page where you can find all of my published fitness and sports conditioning articles.

Please don’t hesitate to leave a comment with concerns, feedback, your progress or questions.

Until next time, be healthy and get fit!

Semper Fidelis
Semper Fidelis | Source

© 2016 Kevin P McClernon

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