Flab-to-Fit: Week 10 of the Transformation Workout Program

Updated on October 31, 2016
Kevin McClernon profile image

A fitness enthusiast & retired U.S. Marine, Kevin enjoys teaching others about body composition, military fitness & sports conditioning.

Flab-to-Fit Total Body Transformation Plan

The Flab-to-Fit workout program implements body weight exercises, calisthenics, jogging, speed and agility drills, and weight training in an integrated exercise plan designed to assist participants in reducing excess body fat while increasing muscle tone. Based on military physical training techniques and workouts which are modified to allow previously sedentary participants the opportunity to gradually increase exercise intensity to improve their level of fitness while minimizing the risk of injury. The benefits of this program include:

  • Improved body composition due to decreased body fat;
  • Increased cardio-vascular endurance;
  • Enhanced muscular strength and endurance;
  • Improved flexibility;
  • Provides variety to offset boredom.

Source

Progression and Upping the Intensity

Progression is a principle of physical fitness. This principle states the exercise intensity and duration must gradually increase over a period of time in order to maximize potential physical training gains and minimize the risk of injury.

During the last month of the Flab-to-Fit program we've been working at twenty percent of what you'll be able to do in month twelve. Being that progression is a key principle in the program's design, it's time to progress. During month three, we'll add another five percent intensity taking the workload to about twenty-five percent of the program's maximums.

Source

Overview: Week 10 Exercise Plan

SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Rest
Cross-Training
Cross-Training
Weight Training
Running
Cross-Training
Rest

Sunday: Rest

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

Source

Monday: Cross-Training

The intent of this training session is to increase both anaerobic stamina and aerobic endurance using a wide range of work activities.

The first activity will include five rounds of a circuit. This circuit includes an eighty meter run followed by dorsal raises, leg raises and walking lunges. There is no rest between exercises and one minute rest between rounds. While conducting walking lunges; the forward knee should not extend over the end of the foot, the rear knee should approach but not touch the ground and the torso should remain upright.

A second circuit training follows which includes three rounds of pull-ups and thrusters. There is no rest between exercises and one minute rest between rounds. If a weight set is not available to use for the thrusters, use a weighted pack pack.

The final workout activity is two sets of abdominal crunches. Conduct as many reps as possible (AMRAP) during each set.

EXERCISE(S)
ROUNDS/SETS
DISTANCE/REPETITIONS
REST
Heel Raises - Partial Squats - Butt Kicks - Trunk Bends - Arm Circles
1
5
10 seconds
Push-ups - Donkey Kicks - Crunches - Fire Hydrants - Dorsal Raise - Lunges - Jumping Jacks
1
2
15 seconds
Run + Dorsal Raise + Leg Raise + Walking Lunge *
5
80m + 4 + 4 + 4
60 seconds
Pull-ups** + Thrusters
3
4 + 4
60 seconds
Crunches
2
AMRAP 25 seconds
60 seconds
Push-ups - Donkey Kicks - Crunches - Fire Hydrants - Dorsal Raise - Lunges - Jumping Jacks
1
2
15 seconds
Stretch: Chest - Triceps - Delts - Hurdler - Quads - Lower Back - Cobra
1
15 seconds each
-
* Conducted as a circuit without rest between exercises. ** Pull-ups and/or chin-ups.

Tuesday: Cross-Training

This workout is modeled after a Marine Corps Forces Special Operations Command (MARSOC) training session designed to prepare Marines for the rigors of special operations training and the U.S. Marine Corps Physical Fitness Test (PFT). Albeit less intense than the actual Marine workout, the design and majority of the exercises are utilized to achieve the Flab-to Fit program goals -- Marines do have a tendency to be relatively excess fat-free and present great muscle tone.

This workout will include three calisthenics portions and a running period. Two of the three calisthenics portions are in circuit format will the running period includes fifty meter strides. The strides should be conducted at approximately fifty to sixty percent of top speed.

EXERCISE(S)
ROUNDS/SETS
DISTANCE/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
Pull-ups* + Crunches + Burpees**
3
3 + 10 + 2
60 seconds
Front Plank + Left Plank + Right Plank + Sit-ups + Flutter Kicks**
5
15 seconds + 15 seconds + 15 seconds + 2 + 4
60 seconds
Crunches
2
25
60 seconds
Strides
9
50m
30 seconds
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
2
10 seconds each
-
*Pull-ups and/or chin-ups. **Completed as a circuit without rest between exercises.

Wednesday: Weight Training

While increasing weight throughout the program, increase the poundage by the least amount possible. Also, while conducting multiple sets, use the first set as a specific warm-up using half the training weight for each exercise.

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
DISTANCE/REPETITIONS
REST
Walk
1
800m
-
Squat
3
6
60 seconds
Bench Press
3
6
60 seconds
Seated Row
3
6
60 seconds
Military Press
3
6
60 seconds
Walk
1
800m
-
Stretch: Quad - Chest - Upper back - Del
1
20 seconds each
-
Source

Thursday: Running

Interval running is a great physique builder as well as a proven method to enhance leg speed, increase stamina and lose unwanted body fat. Have doubts? Take a look at Track & Field's sprint event competitors. Certainly they can't be called fat nor skinny, their sinewy bodies have been sculpted through interval training sessions.

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
Walk
1
400m
-
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10m
30 seconds
Strides
10
100m
30 seconds
Walk
1
400m
-
Stretch: Calf - Hurdler - Quad - Lower back - Groin - Delts - Triceps
2
10 seconds each
-
Source

Friday: Cross-Training

This week's last workout includes potpourri of activities including mobility exercises straight and superset calisthenics, stretching as well as wind sprints. The objective of this workout is to improve muscular endurance and speed with the workout's cumulative effect increasing stamina.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Arm Circles - Neck Rolls - Fire Hydrants- Dorsal Raise
2
5
10 seconds
Mountain Climbers
2
5
30 seconds
Front Plank
2
5 seconds
30 seconds
Lunge + Push-up
2
5 + 5
15 seconds
Squat Jump + Push-ups
2
5 + 5
15 seconds
Dips + Seated Twist
2
5 + 5
15 seconds
Jumping Jacks + Dorsal Raise
2
5 + 5
15 seconds
Skipping
2
10m
15 seconds
Wind Sprint
2
10m
15 seconds
Stretch: Chest - Upper Back - Quads - Lower Back
1
30 seconds each
-

Saturday: Rest

Workouts throughout the week were on the higher end of the intensity scale, so Saturday is a well-earned recovery day. Recovery is an important component of physical fitness which balances the effects of training to help avoid over-training and injury. Muscles adapt and become stronger during rest periods, not while working out.

Keep your physical activities to a minimum and enjoy your rest day!

Source

What Happens Next?

This plan will continue to move in a systematic fashion; building on those workouts previously completed and preparing for more intense training yet to come in the future. Balance, overload and progression provide the greatest formula for long-term success and will remain mainstays of the Flab-to-Fit exercise plan.

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.

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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