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Flab-to-Fit: Week 14 of the Transformation Workout Program

Updated on December 1, 2016
Kevin McClernon profile image

A former NCAA athlete & retired Marine; Kevin is an experienced trainer in body composition, military fitness and sports conditioning.

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.

With the Flab-to-Fit Total Body Transformation Program you can build muscle, burn fat and lose weight in a progressive manner using physical conditioning techniques that have worked for millions of members of the U.S. Armed Forces.

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Progression and Transition

Progression is a major principle of physical fitness used in developing the Flab-to-Fit program. Progession is the gradual increase of exercise intensity over a period of time in order to maximize gains while minimizing the risk of injury.

During the past month this exercise plan's workouts have been at approximately twenty-five percent of the program's maximum efforts. Week 14 will be a transition week with an intensity increase of about five percent to up the workout efforts to thirty percent of the program's maximums. Some of the workouts will have a noticeable intensity change while others will have minimal modifications. Balance and rest are also important principles of training with the varying intensities necessary to provide active rest while addressing different components of fitness.

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Overview: Week 14 Exercise Plan

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

Sunday: Running

As with all of the program's running workouts, this workout session will commence with a general warm-up followed by a specific warm-up for running. The specific warm-up for running includes drills which will help not only warming up the muscles used when running but will enhance running performance by rehearsing running's complex skills.

Sunday's main training event is ten sets of twenty-five meter strides. Besides being a great toning activity, striding enhances physical performance by improving speed-endurance. Improved speed-endurance will allow you to be able to hold your top speed for a longer period of time. Strides should be conducted at about fifty to sixty percent of one's top speed.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Heel Raise - Partial Squat - Butt Kicks - Trunk Bends - Neck Rolls - Jumping Jacks - Arm Circles
1
8
10 seconds
Walk
1
400 meters
-
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10 meters
30 seconds
Strides
10
25 meters
30 seconds
Walk
1
400 meters
-
Stretch: Calf - Quad - Hurdler - Lower Back - Delts
2
10 seconds each
-
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Monday: Cross-Training

A military-style cross-training session fashioned after the USMC HITT (High Intensity Tactical Training) program. This workout will couple agility drills, calisthenics and stretching to provide a total body workout which helps keep Marines lean and combat-ready.

The agility drills come in the form of a multi-step shuttle run. Shuttle runs are conducted going from one line then returning to the start. Each "leg" of the shuttle is twenty meters in length. The sequence of the shuttle run is as follows; forward sprint, backpedal (backwards running), shuffle to the left, shuffle to the right, carioca to the left, and carioca to the right. Shuffling is sideways running in which the feet do not cross. Carioca is cross-step sideways running where the feet cross each other.

The seven-exercise calisthenics circuit is conducted for four rounds. Each exercise is conducted for ten seconds followed by a thirty second rest between exercises and rounds. This circuit training period is designed to improve muscular endurance and stamina. If desired, record the number of repetitions conducted and compare in to the next time this workout is conducted.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS/TIME
REST
Side Trunk Bends - Forward/Rear Trunk Bends - Dorsal Raise - Leg Raise - Fire Hydrants - Arm Circles
1
4
10 seconds
Stretch: Calf - Quad - Groin - Upper Back
1
10 seconds
-
Muli-Step Shuttle Run
2
120 meters (20 meters per leg)
45 seconds
Bridge + Air Squat + Hip Thrust + Dorsal Raise + Jumping Jacks + Hurdler Stretch + Flutter Kicks*
4
10 seconds each
30 seconds
Stretch: Calf - Lower Back - Hurdler
2
30 seconds each
-
* Completed as a circuit

Tuesday: Rest

Recovery is an important principle of physical fitness. Gains from working out are realized during recovery days. Too many consecutive days of training can inadvertently lead to over-training and injury. Take it easy today and enjoy your rest day.

Wednesday: Flexibility

Stretching is best conducted after the body has been warmed-up. Therefore, today's flexibility session will follow a set of mobility exercises and a brief calisthenics period.

Gaining and maintaining flexibility is an important component of health and fitness. Flexibility is a joint's ability to move freely through a full and normal range of motion. Staying flexible helps reduce the risk of injury while increasing one's physical ability to efficiently complete tasks.

EXERCISE(S)
SETS
REPETITIONS
REST
Heel Raise - Partial Squat - Butt Kicks - Trunk Bends - Neck Rolls - Jumping Jacks - Arm Circles
1
8
10 seconds
Jumping Jacks - Squat Thrust - Air Squat - Mountain Climber - Push-up
3
2
10 seconds
Stretch: Hurdler - Quad - Cobra - Lower Back - Delts - Chest - Triceps
3
10 seconds each
-
Source

Thursday: Hiking

Hiking is the featured activity on Thursday's training menu. For an added challenge, carry a backpack with up to twenty pounds of weight. The weight should be placed in the pack so it rest mid-back or higher. Weight placed low in the pack will cause flexion at the waist and cause undue fatigue and possible injury. The one mile hike should be completed in approximately twenty minutes.

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
8
10 seconds
Hike
1
1 mile
-
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
2
15 seconds each
-

Friday: Weight Training

In this transition week, we are going to take a step back in total weight lifting volume. This weight training session will reduce the number of sets to one while increasing the number of repetitions to ten. The training load will remain the same as when doing sets of eight repetitions.

The overload will come in the form of the increased number of repetitions. In the upcoming weight training sessions we will again be progressively increasing the number sets and training loads.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Walk
1
0.5 mile
-
Squat
1
10
60 seconds
Bench Press
1
10
60 seconds
Seated Row
1
10
60 seconds
Military Press
1
10
60 seconds
Walk
1
0.5 mile
-
Stretch: Quad - Chest - Upper Back - Delts
2
10 seconds each
-

Saturday: Running

In addition to improving speed and developing leg power, wind sprints are a proven fat burning and total body toning activity. Sprinting stresses many of the major bodily systems. As these systems adjust to stress they become more efficient and stronger.

This speed session includes ten sets of thirty meter sprints. Effort should be high but just under maximum in order to avoid injury. Ensure a proper warm-up including mobility exercise, walking and the sprint-specific warm-up drills are conducted prior to the wind sprints. Conclude the session with a five minute walk plus stretching.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
8
10 seconds
Walk
1
400 meters
-
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10 meters
30 seconds
Wind Sprints
10
30 meters
60 seconds
Walk
1
400 meters
-
Stretch: Calf - Hurdler - Quad - Lower back - Groin - Delts - Triceps
1
20 seconds each
-
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Keep Moving Forward

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. There are some simple things you can do to keep yourself moving forward:

  • Set goals
  • Find what motivates you and use it
  • Schedule your workout time
  • Vary your routine - use the Flab-to-Fit program as a guide
  • Keep a log

Keep checking back as I have, and will continue, writing the weekly Flab-to-Fit workout routines. Also, visit my profile page where you can find all of my published exercise routines and workouts.

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

Until next time, be healthy and get fit!

Semper Fidelis
Semper Fidelis | Source

© 2016 Kevin P McClernon

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