Flab-to-Fit: Week 15 of the Transformation Workout Program

Updated on December 2, 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.

Fitness For Everyone

The "average" U.S. airman, Marine, sailor or soldier can be anyone from a superstar warrior-athlete to a relatively sedentary office worker. Regardless of age or assignment, service members are required to maintain physical readiness through sound fitness habits including cardio-vascular endurance, muscular strength and endurance as well as desirable body fat composition.

To accomplish their missions, the Military Services have created physical fitness programs that anyone can use to get and stay physically fit. Using a combination of these training techniques, the Flab-to-Fit Total Body Transformation Program offers a workout plan for men and women who want to get fit and reduce excess body fat.

Overview: Week 15 Exercise Plan

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

Sunday: Cross-Training

The Marine Corps' High Intensity Tactical Training (HITT) program is designed to keep Marines combat fit and combat ready. Although going to combat may not be one of your short- or long-term goals, this program's workouts will help if your goals are to get fit and get lean. Out-of-shape, flabby Marines are hard to come by.

This cross-training session will focus on developing power, stamina and strength using several different training modes including an agility drill, calisthenics and weight lifting. The warm-up period includes calisthenics and sprint-specific warm-up exercises. Eight sets of twenty meter forward hops will develop glutes and leg power as well as stamina. Three separate weightlifting exercises are designed to increase muscular strength while three rounds of a calisthenics circuit will serve to again address total body stamina. During the circuit, conduct each exercise for ten seconds and rest for fifteen seconds between exercises. The workout concludes with a total body stretching session.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Horizontal Arm Swing - Front Plank - Push-ups - Air Squat - Lunge - Burpees
1
5
15 seconds
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10 meters
30 seconds
Forward Hopping
8
20 meters
2 minutes
Seated Row
4
2
60 seconds
Squat
4
2
60 seconds
Military Press
3
3
60 seconds
Lunge + Dips + Trunk Twist + Push-ups*
3
10 seconds each
15 seconds
Stretch: Chest - Upper Back - Hurdler - Quad - Delts - Triceps
1
30 seconds each
-
*Completed as a circuit
Source

Monday: Rest

Physical activity should be kept to a minimum today in order to allow your body as much recovery as possible. Remember, training gains are realized while the body is at rest.

Tuesday: Calisthenics

Calisthenics are an important segment of the overall Flab-to-Fit program for body fat reduction and strength development. Tuesday's exercises may be conducted as a regular workout session or may be conducted as time permits any time during the day.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Heel Raise - Partial Squat - Butt Kicks - Trunk Bends - Neck Rolls - Jumping Jacks - Arm Circles
1
5
10 seconds
Jumping Jacks - Squat Thrust - Air Squat - Mountain Climber - Push-up
1
5
15 seconds
Pull-ups*
5
1-2-2-2-1
60 seconds
Crunches
6
5-5-10-10-5-5
30 seconds
Push-ups
2
5
30 seconds
Front Plank + Left Plank + Right Plank + Bridge **
1
5 seconds each
-
Stride
1
100 meters
-
Stretch: Hurdler - Quad - Cobra - Lower Back - Delts - Chest - Triceps
1
15 seconds each
-
* Pull-ups and/or chin-ups. ** Conducted as a circuit without rest between exercises.
Source

Wednesday: Running

Wednesday's main conditioning activity is eight sets of thirty meter strides. The strides should be conducted at fifty to sixty percent of your top sprinting speed.

Maximum speed while sprinting is a combination of stride frequency (how fast your legs move) and stride length (the distance of each step). Striding helps develop optimal stride length. Optimal stride length is the maximum distance covered between steps while maintaining forward momentum. Over-striding will actually slow you down and can lead to injury due to the production of undue shock to one's legs and hips. Striding drills help find one's optimal stride length while enhancing speed-endurance, the ability to maintain top speed for a longer distance.

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
Dorsal Raise - Leg Raise - Trunk Bends - Flutter Kicks - Push-up - Dips
1
6
15 seconds
Strides
8
30 meters
30 seconds
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
1
20 seconds each
-
Source

Thursday: Weightlifting

This session will double the volume of lifting conducted during week forteen, doing two sets of ten repetitions per exercise. While conducting multiple sets, use the first set as a specific warm-up using half the training weight for each exercise. Do not increase the training load during this workout, the workout is designed to increase the repetitions only. Increasing the load will occur after three sets with the current weight is accomplished.

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
0.5 mile
-
Squat
2
10
60 seconds
Bench Press
2
10
60 seconds
Seated Row
2
10
60 seconds
Military Press
2
10
60 seconds
Walk
1
0.5 mile
-
Stretch: Quad - Chest - Upper Back - Delts
1
20 seconds each
-
Source

Friday: Running

Friday's relatively quick workout features three sets of eighty meter strides followed by a stretching session focusing on lower body flexibility.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Heel Raise - Partial Squat - Butt Kicks - Trunk Bends - Neck Rolls - Jumping Jacks - Arm Circles
1
8
10 seconds
Strides
3
80 meters
60 seconds
Stretch: Calf - Hurdler - Quad - Lower Back - Delts
3
10 seconds each
-

Saturday: Cross-Training

This cross-training session combines calisthenics and shuttle runs for a total body workout designed to develop muscular endurance and stamina.

The warm-up period includes several sets of bodyweight exercises followed by a brief stretching session. Two rounds of four calisthenics supersets will follow. Each exercise of should be conducted for ten seconds followed immediately by the second exercise in the superset. Rest for fifteen seconds between supersets. The supersets should be conducted in a circuit for two rounds totaling approximately five minutes.

After five minutes of rest, complete twelve sets of twenty meter shuttle runs. The shuttle runs are conducted in an out and back fashion; going out with a ten meter stride and returning with a ten meter jog. rest for thirty seconds between sets.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Jumping Jacks - Trunk Bends - Leg raises
2
10
15 seconds
Standing Glutes Stretch - Standing Quad Stretch
1
10 seconds each
-
Lunge + Push-up*
2
10 seconds each
15 seconds
Air Squats + Dips*
2
10 seconds each
15 seconds
High Knee Walk + V-ups*
2
10 seconds each
15 seconds
Jumping Jacks + Butt Kicks*
2
10 seconds each
15 seconds
Shuttle Runs
12
20 meters (10 meter legs)
30 seconds
Stretch: Delts - Triceps - Upper Back - Quads
1
30 seconds each
-
Source

Being healthy aids one's ability to fight disease and illness while minimizing the chance of injury due to poor physical fitness. Sound nutritional habits coupled with regular exercise greatly increases one's overall health and wellness.

Several safety precautions should be remembered with regards to working out:

  • Avoid outdoor activities during extreme temperatures and inclement weather;
  • Exhale during the exertion portion of exercises;
  • Always include a warm-up and cool-down during training sessions.

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 health and fitness articles.

Comments with concerns, feedback, your progress, or questions are always welcome.

Until next time; be healthy and get fit!

Semper Fidelis
Semper Fidelis | Source

© 2016 Kevin P McClernon

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