Flab-to-Fit: Week 8 of the Transformation Workout Program

Updated on September 13, 2017
Kevin McClernon profile image

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

Lose Body Fat and Build Strength

A different approach to fitness which doesn't focus on one training modality such as aerobics or weight lifting, The Flab-to-Fit program combines various workout routines to help you lose body fat, increase endurance and tone muscle in a gradual, proven manner.

Built for the person who had been living a sedentary lifestyle, this plan serves as an introduction to a structured fitness program for those without previous experience and a reconditioning process for those who with previous experience but require an opportunity to rebuild themselves.

The Flab-to Fit exercise routine will help participants eliminate physical weaknesses in strength and endurance using the same methods that the armed forces trains its members to get and stay in shape. The year-long workout program is designed to transform your body by burning excess body fat while enhancing muscle tone and improving overall health.

It's now time to burn your fat and feed your muscles with the Flab-to-Fit Week 8 workout plan.

Overview: Week 8 Exercise Plan

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

Sunday: Running

Sprinting is an awesome physique shaper. Unlike long distance jogging, sprinting is an anaerobic activity which reduces body fat and adds lean muscle mass in both the upper and lower body.

Wind sprints build leg speed and develop power in the glutes and legs. This workout includes ten sets of twenty meter sprints with sixty seconds of rest between sets. The intensity of the sprints should be high, eighty percent or better, but under your maximum in order to avoid injury. The sixty seconds of rest is given between sets in order to maintain a high level of intensity throughout the session.

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
10
20m
60 seconds
Walk
1
400m
-
Stretch: Calf - Hurdler - Quad - Lower back - Groin - Delts - Triceps
1
20 seconds each
-
Source

Monday: Cross-Training

Albeit significantly less intense, this cross-training session is fashioned after the High Intensity Tactical Training (HITT) Program which is designed to optimize Marines’ physical readiness.

This Flab-to-Fit workout will include a light calisthenics session, acceleration drills, a strength circuit and finish with stretching.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Jumping jacks – Trunk twists – Push-ups – 1-leg balance – Partial Squat – Squat Thrust
1
5
10 seconds
Jog + Stride + Sprint*
1
5m + 5m + 5m
-
Sprinter’s Start
4
5m
30 seconds
Air squat + Vertical Jump + Push-up + Lunge + Seated Twist + Push-up**
2
2
30 seconds
Stretch: Alternate Toe Stretch – Hurdler – Lunge – Triceps – Quadriceps – Side
1
30 seconds each
-
* 15m in total, a jog building to a stride building to a sprint. ** Conducted as a circuit.
Source

Tuesday: Weight Training

The Flab-to-Fit weight training program is designed to gradually improve muscular endurance.

This session will add an additional set to amount lifted last week while keeping the number of repetitions at six. Rest for sixty seconds between each set. Keep the training poundage the same as the previous session. 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 - Delts
1
20 seconds each
-

Wednesday: Rest

No physical training activities are planned nor should be conducted on Wednesday. Recovery is crucial to success while training. Exercising day in and day out is tough on your body and it requires time and adequate rest to rebuild. Muscle growth and tone happens while resting not when working out.

Source

Thursday: Cross-Training

This workout was modeled after physical training sessions common in the armed forces special operations community. Cardiovascular and muscular endurance are perquisites for these service members being that everything they carry on a mission, they carry on their backs. Marine infantry units complete twenty-five mile marches in under eight hours wearing forty pound packs and carrying their weapons.

This Flab-to-Fit workout will be somewhat less intense but will still develop core and leg strength as well as stamina using a combination of calisthenics and a conditioning hike.

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
Front Plank + Sit-up + Air Squat + Burpees
5
10 seconds + 2 + 2 + 2
45 seconds
Crunch + Front Plank
3
10 + 10 seconds
45 seconds
Pull-ups**
5
1
30 seconds
Conditioning Hike
1
.5 mile
-
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
1
20 seconds each
-
* Conducted as a circuit. ** Pull-ups and/or chin-ups.
Source

Friday: 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 - Delt
2
10 seconds each
-
Source

Saturday: Running

A striding session which will build your stamina and speed-endurance. Strides are conducted at a pace faster than a jog but slower than a wind sprint. Twelve sets at eighty meters should be sufficient to tax your cardiovascular system and build stamina and speed-endurance. Performance-wise, they also assist is enhancing the maintenance of top speed for a longer distance while sprinting.

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
12
80m
90 seconds
Walk
1
400m
-
Stretch: Calf - Hurdler - Quad - Lower back - Groin - Delts - Triceps
1
20 seconds each
-

Become the Best Version of You

You can't be someone else, you have to be you; so go and become the best version of you possible. This can be done in part by following healthy habits; exercising regularly using the Flab-to-Fit plan and nutritious eating which will transform your body inside and out. The result will be a body composition improvement with more lean muscle and less body fat plus increased strength and staying power to make life's physical tasks easier.

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, physical 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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