Flab-to-Fit: Week 11 of the Transformation Workout Program

Updated on November 4, 2016
Kevin McClernon profile image

Kevin was a NCAA scholarship athlete and is a retired U.S. Marine who remains fit and develops strength and conditioning plans.

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Working Towards a New You

Created using time-tested and proven physical fitness principles, The Flab-to-Fit Total Body Transformation Workout Program counters the effects of disuse and corresponding weight and body fat increase through a comprehensive and progressive exercise plan.

The plan will work, if you work the plan. By spending thirty to sixty minutes a day, you will reap the benefits of exercise including weight loss, body fat decrease, increased muscle tone and improvement in all health-related components of physical fitness.

Health-Related Components of Physical Fitness

Physical fitness is a physiological state that leads to improved health and performance. Fit people have an enhanced ability to conduct physical activities. Health-related components of fitness have a positive relationship with good health. These components include:

a. Body Composition – the proportion of fat and fat-free (bone, muscle, tissue, water) mass in the body;

b. Cardiovascular Endurance – the ability of the cardio-respiratory system to deliver oxygen and nutrients to muscles;

c. Flexibility – the ability to move joints through a full range of motion;

d. Muscular Endurance – the ability to execute movements repeatedly;

e. Muscular Strength – the ability to produce force;

Besides feeling and looking better, fit people have the additional advantages of decreasing the chances of being afflicted with disease and illness as well as having reduced occurrences of injury.

Source

Overview: Week 11 Exercise Plan

SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Flexibility
Jogging or Swimming
Weight Training
Running
Cross-Training
Rest
Cross-Training

Sunday: Flexibility

Flexibility is Sunday’s workout goal. One should avoid stretching “cold” muscles; therefore the stretching session follows two mobility periods and a short calisthenics period.

Flexibility is critical to overall health and fitness. Flexibility is the ability of the body’s parts to easily, freely and fluidly move through a full range of motion without discomfort or pain.

EXERCISE(S)
SETS
REPETITIONS
REST
Heel Raise - 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
5
15 seconds
Heel Raise - Partial Squats - Butt Kicks - Trunk Bends - Arm Circles
1
5
10 seconds
Stretch: Stretch: Calf - Quad - Hurdler - Chest - Delts
2
15 seconds each
-
Source

Monday: Jogging or Swimming

If you have access to a place to swim, the training activity will be a one hundred seventy-five meter (175m) swim followed by three sets of treading water for one minute each. If not, go for a three-quarters of a mile jog.

EXERCISE(S)
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
Swim -and-
1
175m
5 minutes
Tread Water -or-
3
60 seconds each
60 seconds
Jog
1
0.75 mile
-
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
1
20 seconds each
-

Tuesday: Weight Training

This weight training session will reduce the number of sets to two while increasing the number of repetitions to eight. The training load will remain the same as when doing sets of six during week 10. In the upcoming weight training sessions we will again be increasing the number of sets to three and adding weight to the training load, if needed.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Walk
1
800m
-
Squat
2
8
60 seconds
Bench Press
2
8
60 seconds
Seated Row
2
8
60 seconds
Military Press
2
8
60 seconds
Walk
1
800m
-
Stretch: Quad - Chest - Upper back - Delts
2
15 seconds each
-
Source

Wednesday:Running

Wednesday’s training session includes ten sets of twenty-five meter strides which are preceded by a general and specific warm-up. The strides should be conducted at fifty to sixty percent of maximum speed. The rest intervals are relatively short to develop stamina. Besides toning leg and glutes muscles, striding increases physical performance by helping improve speed-endurance. Speed-endurance is the ability to maintain one’s top speed for a longer distance or period of time.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Jumping jacks - Horizontal arm swings - Partial lunge - Partial squa
1
5
10 seconds
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10m
30 seconds
Strides
10
25m
30 seconds
Walk
1
400m
-
Stretch: Calf - Hurdler - Quad - Lower back - Groin - Delts - Triceps
2
10 seconds each
-
Source

Thursday: Cross-Training

A military-style cross-training workout is on Thursday’s exercise menu, fashioned after the Marine Corps’ HITT Program workouts. This program and its workouts are developed to keep Marines physically combat-ready and contribute to the maintenance of low body fat and enhanced muscle tone.

Thursday’s workout is designed to improved muscular endurance and strength, speed, and stamina. The primary activities include bodyweight supersets and wind sprints.

Five separate supersets are provided. Each superset should be completed three times before moving on to the next superset. Thirty seconds of rest should be taken between exercises and supersets.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Partial Squats - Horizontal Arm Swings - Arm Circles - Heel Raises - Mountain Climbers - Jumping Jacks
1
5
10 seconds
Pull-ups + Hanging Knee Raise
3
1 + 5
30 seconds
Chin-ups + Alternate Toe Touch
3
1 + 5
30 seconds
Push-ups + Flutter Kicks
3
5 + 5
30 seconds
Dips + Leg Raise
3
5 + 5
30 seconds
Push-ups + Crunch
3
5 + 5
30 seconds
Wind Sprints
4
25m
60 seconds
Stretch: Quad - Hurdler - Delts - Triceps
1
30 seconds each
-

Friday: Rest

Rest is nature’s way of eliminating fatigue. Rest is necessary in order for one’s body to recover from completed strenuous activities and to build energy reserves to take on the activities to come.

Source

Saturday: Cross-Training

This training session is designed to challenge participants with a bodyweight exercise circuit, several straight sets of calisthenics and a best effort half-mile run.

Besides developing muscular endurance the circuit includes exercise to improve balance and explosiveness. The intensity level should be high, near-maximum efforts during the allotted time. To prevent injury, do not sacrifice body control and exercise form as this circuit will cause fatigue of the nervous system and muscles. Each exercise should be conducted vigorously for fifteen seconds with thirty seconds rest between exercises. Rest for two minutes following the circuit before moving on to the pull-ups.

Conduct as many repetitions as possible (AMRAP) during each set of pull-ups. Run the eight hundred meters as fast as you can, remembering to pace yourself early and finish strong.

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
Air Squats + Push-up with Hand Clap + Squat Jumps + Vertical Jumps + Balance on Right Leg + Balance on Left Leg + Sit-ups with Twist + Bridge
1
15 seconds each
30 seconds
Pull-ups*
3
AMRAP
60 seconds
Push-ups
3
7
60 seconds
Air Squats
3
2
60 seconds
Crunches
3
20 seconds each
60 seconds
Run
1
800M
-
Stretch: Hurdler - Groin - Lunge - Lower Back - Upper Back - Chest
2
15 seconds each
-
*Pull-ups and/or chin-ups

Get Fit!

No one can talk you into working out - no one. Therefore it's all up to you. Maintaining a regular program takes work - but the benefits far outweigh the drawbacks.

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. Additionally, check out my profile page where you'll find a selection of articles covering body composition, military fitness and sports conditioning.

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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