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Flab-to-Fit: Week 5 of the Transformation Workout Program

Balanced Workouts to Transform Your Body

Exercising regularly can save your life. Exercise is too powerful of a health enhancement and maintenance tool to go unused. The only way to improve your physical fitness is through exercise. Exercise improves endurance and strength while reducing excess body fat and increasing muscle tone.

Besides the physiological effects on the body, exercise also helps to; reduce the risk of disease, reduce stress and improve your mood, help you look and feel better. Four of the top six causes of death; heart disease, cancer, stroke and diabetes, are linked to improper nutrition and lack of physical activity. A healthy lifestyle including a balanced diet and exercise can help reduce the risk of disease.

Make the commitment to yourself. I can help you with your exercise plan. In this multi-part series, I'll guide you through balanced and progressive workouts that will gradually transform your body while improving your fitness and health. This will be week five of the year-long Flab-to-Fit exercise plan.

What Is the Flab-to-Fit Exercise Plan?

The Flab-to-Fit program is a comprehensive exercise plan that will help reduce excess body fat while toning muscle. Different components and principles of physical fitness are combined to gradually and systematically develop one's body from that of a sedentary lifestyle to a fitter, stronger body with a healthy body fat composition. The plan implements the training fundamentals and methods utilized by the U.S. Armed Forces to keep service members physically fit and soldierly in appearance.

Besides being physically ready to defend our nation and maintaining a satisfactory military appearance, the military found that exercising regularly reduces the risk of unintentional injuries due to poor physical fitness.
Besides being physically ready to defend our nation and maintaining a satisfactory military appearance, the military found that exercising regularly reduces the risk of unintentional injuries due to poor physical fitness. | Source

Overview: Week Five Exercise Plan

SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Calisthenics
Jogging -or- Swimming
Recovery Day
Running
Cross-training
Weight Training
Cross-training

Sunday: Calisthenics

A workout plan designed to develop muscular strength. It allows flexibility as it may be conducted as a regular workout or may be conducted as time permits during the day.

The ultimate goal is to be able do accomplish the designated repetitions of dead-hang chin- or pull-ups. If that is not possible, attempt the number as a dead hang, or use your momentum while jumping to the bar or swinging your body to get the designated repetitions. This is the toughest of all body weight exercises; do not get discouraged until you can get them you will be getting stronger and better with the attempts.

EXERCISE(S)
SETS
REPETITION
REST
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
10 seconds
Push-ups - Donkey kicks - Crunches - Push-ups - Fire hydrants - Crunches - Back extensions - Lunges - Jumping jacks
1
3
15 seconds
Pull-ups *
1
3
30 seconds
Push-ups
1
3
30 seconds
Air squat
1
3
30 seconds
Crunches
4
3
30 seconds
Push-ups - Donkey kicks - Crunches - Push-ups - Fire hydrants - Crunches - Back extensions - Lunges - Jumping jacks
1
3
15 seconds
Stretch: Chest - Upper back - Delts - Calf - Hamstring - Quad
2
15 seconds each
-
* Pull-ups or chin-ups
A great core and upper-body development exercise, chin-ups (or pull-ups) are the most difficult of all body weight exercises.
A great core and upper-body development exercise, chin-ups (or pull-ups) are the most difficult of all body weight exercises. | Source

Monday: Jogging or Swimming

If you have access to a pool, do your training today in the water; a swim plus several sets of treading water. Swimming is a great and minimal impact total body conditioner. If you do not have access to a pool, go for a jog. The jog or the swim should be done with a low intensity level.

EXERCISE(S)
SETS
REPETITIONS
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
Jog
1
800m
-
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
1
20 seconds each
-
EXERCISE(S)
SETS
REPETITIONS
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
Swim
1
100m
5 minutes
Tread Water
3
45 seconds
60 seconds
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
1
20 seconds each
-

Tuesday: Recovery Day

Physical activity should be kept to a minimum today in order to allow you body as much rest as possible. This rest allows your body to rebuild and strengthen following the previous workouts and keeps you fresh for the upcoming training.

Wednesday: Running

A fast and fit workout designed to get you moving quickly. The high-intensity of speed work develops acceleration and power while shaping your legs and derriere. Functionally, its good to be faster; if something bad was about to happen, you wouldn't jog away, you would sprint away. Being faster allows you the get away in a quicker manner.

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
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 - Sprin
1
10m
30 seconds
Sprints
10
15m
60 seconds
Stretch: Calf - Quads - Hurdler - Groin - Lower back
2
15 seconds each
-

Thursday: Cross-training

A comprehensive cross-training session focusing on developing muscular endurance, strength and stamina.

The calisthenics portion of the workout includes four super sets in which one exercise is conducted after the other. Fifteen seconds of rest should be taken between every exercise and set.

The running portion includes twelve sets of strides. Strides are runs that are faster than jogging but slower than sprinting, about 50% intensity level. Although the strides are slower than sprints, the rest period between sets are shorter in order to help develop stamina.

EXERCISE(S)
SETS
REPETITIONS
REST
Arm circles - Neck rolls - Fire hydrants - Crunches - Standing quad stretch - Lunges - Trunk twists
1
6
10 seconds
Air squat + Push-up
3
2 + 2
15 seconds
Lunges + Pull-up*
3
2 + 1
15 seconds
Step-ups + Push-up
3
2 + 2
15 seconds
High knees + Flutter kick
3
2 + 2
15 seconds
Strides
12
15m
45 seconds
Stretch: Chest - Lower back - Hurdler - Quad
1
30 seconds each
-
* Pull-up or chin-up

Friday: Weight Training

The Flab-to-Fit weight training program is designed to tone muscles while building basic strength and muscular endurance. Compound exercises are used because of their simplicity and that they yield the best overall results. The development of basic strength and muscular endurance are key components in gaining a solid base of overall fitness and obtaining a satisfactory body composition.

EXERCISE(S)
SETS
REPETITIONS
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
-

Saturday: Cross-Training

Saturday's cross-training session is designed to improve muscular endurance and speed with a cumulative affect of enhancing stamina.

The muscular endurance development portion of the workout is achieved by conducting two rounds of a calisthenics circuit. Each exercise is conducted in order with no rest between the exercises and a two minute rest between rounds.

Six sets of short, ten meter dashes follows the calisthenics circuits. These dashes should be conducted at about 80% of maximum speed.

EXERCISE(S)
SETS
REPETITIONS
REST
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
10 seconds
Dips - Twisting sit-ups - Mountain climber - Push-ups - Crunch - Squat thrust - Push-up - Sit-ups - Air squat - Push-ups - Flutter kicks
2
2 each
2 minutes between rounds
Sprints
6
10m
60 seconds
Walk
1
5 minutes
-
Stretch: Triceps - Cobra - Chest - Quad
1
20 seconds each
-

A sedentary lifestyle has may pitfalls including increased risk of disease and being overweight as well as depression and poor self-image. It's never too late to start exercising and reap the benefits of being physically fit.

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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