Flab-to-Fit: Week 7 of the Transformation Workout Program

Updated on October 10, 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

Welcome to the seventh week of the Flab-to-Fit Total Body Transformation Plan, I look forward to presenting this week's exercise plan and helping you achieve your body composition and fitness goals.

Based on the proven training methods that has produced results for millions of armed forces members, the Flab-to-Fit program will have you strengthening and reshaping your body in a progressive manner to maximize your potential and minimize the risk of injury.

Being in the second month of training, we'll keep the relative intensity at about twenty percent of the program's most strenuous workouts. Don't be concerned about the relative intensity at this time, know that it will get progressively more difficult and that by following the exercise plan be assured that you will be fitter and capable of handling the increased workload when it comes. We're here to get fit, not to get injured; we'll take it one step at a time knowing that each step brings us one step closer to mission accomplishment. Now's the time to lay down a good foundation that we'll build up from starting in the near future.

Source

Overview: Week 7 Exercise Plan

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

Sunday: Weight Training

This session will double to quantity of lifting conducted during week six, doing two sets of six 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 weight 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
REPETITIONS
REST
Walk
1
800m
-
Squat
2
6
60 seconds
Bench Press
2
6
60 seconds
Seated Row
2
6
60 seconds
Military Press
2
6
60 seconds
Walk
1
800m
-
Stretch: Quad - Chest - Upper back - Delts
1
20 seconds each
-
Source

Monday: Running

This training session includes several short wind sprints. If possible, conduct these sprints running uphill. Running uphill, regardless of the incline, assists in developing leg strength and power as well as adding intensity to the workout. Athletes use these uphill sprints to enhance their ability to accelerate.

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
Wind Sprints
8
10m
60 seconds
Walk
1
400m
-
Stretch: Calf - Hurdler - Quad - Lower back - Groin - Delts - Triceps
2
10 seconds each
-

Tuesday: Cross-training

In store for Tuesday is a military-style high intensity cross-training session. Designed to develop "tactical athleticism", this strength and conditioning workout will also help shed excess body fat. When was the last time you saw an overweight Marine?

Following a general warm-up this workout includes components to improve acceleration, muscular strength and muscular endurance. The workout concludes with a flexibility component.

EXERCISE(S)
SETS
REPETITIONS
REST
Jumping jacks - Flutter kicks - Partial lunge - Mountain climbers - Partial squats - High knees
1
6
15 seconds
Pull-up*
4
1
60 seconds
Air Squat
2
3
60 seconds
Push-ups
1
5
60 seconds
Lunge + Squat Thrust + Broomstick Twists + Dorsal raise **
3
4
15 seconds
Sprinter Starts
5
5m
30 seconds
Stretch: Delts - Chest - Triceps - Quadriceps - Hurdler
1
30 seconds each
-
* Pull-up or chin-up ** Circuit training. Move from exercise-to-exercise doing 4 repetitions of each with 15 seconds rest between exercises until 3 rounds are completed.

Wednesday: Weight Training

The goal of the Flab-to-Fit weight training program is to develop muscular endurance. Muscular endurance improves the body's ability to work over an extended period of time and helps to tone muscles.

Remember, 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
400m
-
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
400m
-
Stretch: Quad - Chest - Upper back - Delts
2
15 seconds each
-
Jennifer Nicole Lee lost 80 pounds and transformed her body en route to becoming one of America's top fitness models and a world-wide fitness inspiration.
Jennifer Nicole Lee lost 80 pounds and transformed her body en route to becoming one of America's top fitness models and a world-wide fitness inspiration. | Source

Thursday: Cross-training

This cross-training session includes a general warm-up, two core strengthening periods, a circuit-training period, a calisthenics period and stretching.

The intent of the circuit training period is to introduce a circuit involving running mixed with strength-building exercises, maximizing a stamina impact. The circuit involves striding, push-ups and air squats. This period is conducted without rest. Rest for five minutes before moving to the calisthenics.

The calisthenics are designed to build strength and endurance. Three sets of each exercise are completed before moving to the next. The exercises in this workout include pull-ups (and/or chin-ups), push-ups and air squats.

This first core period focuses on core stability with a plank and bridge circuit. This period is conducted as a circuit with no rest between exercises. The second core period is aimed at developing abdominal strength with several sets of abdominal crunches.

EXERCISE(S)
SETS
DISTANCE/REPEITITIONS
REST
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
10 seconds
Front plank + Bridge + Left plank + Bridge + Right plank + Bridge
1
10 seconds each
-
Stride + Push-up + Air squat
2
150m + 3 + 7
No rest between exercises and rounds. 5 minutes afterwards.
Pull-ups *
3
4
60 seconds
Push-ups
3
4
60 seconds
Air squats
3
4
60 seconds
Crunches
4
4
30 seconds
Stretch: Cobra - Quadriceps - Hurdler - Upper back - Chest
2
10 seconds each
-
* Pull-ups and/or chin-ups
Recruits get a full dose of drill instructors and cross-training en route to strengthening their bodies and becoming U.S. Marines.
Recruits get a full dose of drill instructors and cross-training en route to strengthening their bodies and becoming U.S. Marines. | Source

Friday: Cross-training

Another cross-training session, this one coupling calisthenics and jogging with the calisthenics period focusing on core development. The third cross-training workout this week, cross-training is a great way to increase endurance, loss excess fat, and tone muscle in a single workout.

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
Pull-ups* + Crunch + Burpee **
3
2 + 8 + 2
60 seconds
Front plank + Left plank + Right plank + Sit-ups + Flutter kick
5
10 sec + 10 sec + 10 sec + 2 + 4
60 seconds
Crunches
2
20
60 seconds
Jog
1
800m
-
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
1
20 seconds each
-
*Pull-ups or chin-ups **Circuit training, no rest between exercises.

Saturday: Rest

A recovery day designed to allow your body as much rest as possible. No workout is scheduled and physical activity should be kept to a minimum throughout the day.

Get Fit!

This exercise plan will help burn excess body fat and tone muscle and as a result you'll feel and look amazing. If for nothing else, do it for your health and wellness. The Flab-to-Fit exercise plan is easy to follow, can be started without any prior exercise experience, and is designed using proven military techniques which transform the bodies of thousands of Americans annually. If you've been following the program, great! Keep it up, you've got what you need to be successful.

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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