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Flab-to-Fit: Week 9 of the Transformation Workout Program

Fitness That Works

Fitness only works if you workout. If you want to get fit you have to do the exercises. You can't dream or think yourself into shape.

In writing this series, I based it on my own extensive military experience with working out. I've seen first hand what a structured physical fitness program can do to improve one's physical appearance and capabilities. This series was not designed as a "boot camp" in "get fit quick" format for a variety of reasons including limiting the risk of injury while helping everyone to get fit regardless of current state of fitness or experience.

The Flab-to-Fit Total Body Transformation Program is a process in which anyone can be physically conditioned in a gradual manner to change their body composition. The goal is to provide progressive challenging workout sessions using a variety of training methods to afford a previously sedentary person or someone returning to fitness after a layoff with the opportunity to decrease excess body fat and build or rebuild their body.

It's now time to take a look at the workout schedule for Week 9 of the Flab-to-Fit exercise plan. Some of the workouts are an expansion of what you've done before and others present something new. The bottom line is that it's another week to get fit, get lean and get strong. Don't forget to have fun along the way!

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Overview: Week 9 Exercise Plan

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

Sunday: Cross-Training

This training session is focused on improving flexibility, movement and muscular endurance. Athletic-in-nature, this workout strives to use the benefits of sports conditioning and address mobility from both a movement and flexibility standpoint.

Irrespective of your individual athletic abilities, this workout and can be easily and effectively conducted to improve your overall level of physical fitness. Out-of-shape athletes are hard to come by. Work the movements and the muscles will follow.

Shuttle runs are out and back which each "leg" being ten meters of the designated movement.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Arm Circles – Heel Raise – Butt Kicks – Trunk Twist – Flutter Kick - Dorsal Raise
1
6
10 seconds
Stretch: Calf – Quad – Lower Back – Upper Back – Delt
1
10 seconds each
-
Hip Trust + Air Squat + Push-up + Lat Raise + Curl & Press + Lunge with Twist + Mountain Climber *
4
4
30 seconds
Shuttle Run: Sprint + Backpedal
2
10m + 10m
45 seconds
Shuttle Run: Left Shuffle + Right Shuffle
1
10m + 10m
45 seconds
Shuttle Run: Left Carioca + Right Carioca
1
10m + 10m
45 seconds
Stretch: Calf – Quad – Lower Back – Upper Back – Delts
1
20 seconds each
-
* Conducted as a circuit.
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Monday: Rest

Rest days are necessary to allow the body time to rebuild muscles and recover from the stresses placed on the body by regular exercise.

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Tuesday: Flexibility

Flexibility is a key component of physical fitness and the objective of Tuesday’s training session. Flexibility is a joint’s ability to move through a full range of motion and a muscle’s ability relax, stretch and lengthen. Flexibility is key for the production of speed and power and helps reduce the risk of injury.

EXERCISE(S)
SETS
REPETITIONS
REST
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
10 seconds
Push-ups - Donkey Kicks - Crunches - Push-ups - Fire Hydrants - Dorsal Raise - Lunges - Jumping Jacks
1
5
10 seconds
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
10 seconds
Stretch: Calf - Quad - Hurdler - Chest - Delts
2
20 seconds each
-

Wednesday: Cross-Training

This session includes a calisthenics period followed by a stamina activity. If you have access to a place to swim, the stamina activity will be two sets of a one hundred meter (10m) swim. If not, conduct two sets of two hundred meter (200m) strides. The work-rest interval should be 1:2, two minutes of rest for every minute of work for the stamina activity.

The calisthenics portion of the workout includes five rounds of a four exercise circuit, three abdominal exercise supersets and pull-ups. No rest should be taken between exercises during the circuit and supersets. Rest one minute between rounds and sets.

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 + Air Squat + Crunches + Burpees *
5
10 seconds + 2 + 2 + 2
60 seconds between rounds
Crunch + Front Plank
3
10 + 10 seconds
60 seconds
Pull-ups **
5
1
60 seconds
Swim -or-
2
100m
Two times time to complete
Striding
2
200m
Two times time to complete
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
1
20 seconds each
-
* Circuit with no rest between exercises and sixty seconds between rounds. ** Pull-ups or chin-ups.

Thursday: 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
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 - Delt
1
20 seconds each
-

Friday: Running

A relatively quick workout and serves as an introducing to fartlek training. Fartlek is a Swedish word which means “speed play”. Fartlek workouts are typically long distance runs with the run speed, or pace, changing throughout the run.

The format for this eight hundred meter “baseline” fartlek run is as follows:

  • the first two hundred meters as a slow jog. This serves a specific warm-up;
  • the next four hundred meters at a hard, steady pace;
  • the next eighty meters at a slow jog;
  • a twenty meter sprint;
  • the final one hundred meters at a slow jog.

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
-
Baseline Fartlek Run
1
800m
-
Walk
1
400m
-
Stretch: Calf - Hurdler - Quad - Lower Back - Upper Back
2
10 seconds each
-
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Saturday: Cross-Training

This workout is similar in design to the Semper Fit High Intensity Tactical Training conducted by U.S. Marines to enhance combat readiness and resiliency. Judging by the looks of an average Marine, these workouts also trim body fat and improve physical appearance. This workout’s objectives are to improve agility while developing muscular strength and endurance.

No, it’s not a misprint. Hop Scotch is on the schedule during the workout. Neither rock nor chalk is needed, just left foot, both feet, right foot, both feet for the designated amount of time. If you want to use the rock, by all means do so – and have fun!

EXERCISE(S)
SETS
REPETITIONS
REST
Jumping Jacks - Push-ups - Partial Lunges - Partial Squats - Burpees - Jumping Jacks
1
5
15 seconds
Pull-up + Air Squat + Push-up *
4
1 + 2 + 1
60 seconds between rounds
Jumping Jacks + Push-ups + Dips + Seated Twists **
3
5 seconds per exercise
15 seconds between exercises
Single Leg Hops
2
5 seconds per leg
60 seconds
Hop Scotch
2
10 seconds
60 seconds
Stretch: Upper Back - Chest - Alternate Toe - Quads - Lower Back
1
30 seconds each
-
* Circuit with no rest between exercises and 60 seconds rest between rounds. ** Circuit with 15 seconds of rest between all exercises.
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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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