Flab-to-Fit: Week 12 of the Transformation Workout Program

Updated on November 12, 2016
Kevin McClernon profile image

Kevin was a NCAA scholarship athlete and is a retired U.S. Marine who remains fit and develops strength and conditioning plans.

Based on the proven training methods that have produced visible results for millions of dedicated service members, the Flat-to-Fit Total Body Transformation Program will have you strengthening and reshaping your body in a progressive manner.

Military Physical Fitness and Body Transformation

U.S. Armed Forces physical training policies and strategies are key ingredients in the design and development of the Flab-to-Fit Total Body Transformation Program. These military policies are designed to:

  • Support combat readiness
  • Establish and maintain service member’s level of physical fitness
  • Achieve acceptable body fat and weight management standards
  • Improve service members’ overall health and wellness
  • Reduce unintentional illness and injuries due to poor physical fitness

With the exception of “combat readiness”, the remaining aforementioned policy goals can pertain to anyone and everyone. Just scratch out “service member” and insert your name and you’ll have relevant and viable health and fitness goals.

Service members are directed to maintain physical readiness through sound nutrition, health, and fitness habits. In general, military physical readiness goals pertain to having a satisfactory degree of cardio-vascular endurance, muscular strength, and muscular endurance while maintaining a professional military appearance including a desirable body fat composition. These goals form the basis for the military services’ physical fitness and body composition programs.

Each military service designs its own physical fitness training program to enhance fitness and promote general health while tailoring physical conditioning plans to suit its particular needs and missions.

What does this mean for you? Service member or not, you should exercise on a regular basis and to an intensity that will provide a physical stimulus to get into, and stay in, a state of physical fitness in accordance with your goals. The effect of such exercise will cause physiological responses which may include improved efficiency of your cardio-vascular system and increased muscular strength and endurance, improved muscle tone and a decrease in body fat percentage.

Source

Overview: Week 12 Exercise Plan

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

Sunday: Hiking

Today’s principal event is a one mile hike carrying a pack pack weighing ten pounds. The conditioning hike should take approximately twenty minutes.

One should pay attention to their feet everyday but is particularly true on days where hiking is on the exercise schedule. This includes clipping your toenails and keeping your feet clean. If you have problems with blisters or other serious issues such as painful, swollen feet, see a medical professional. Do your best to avoid blisters by using properly fitting and broken-in footwear.

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
Conditioning Hike
1
1 mile
-
Stretch: Calf - Hurdler - Groin - Quads - Lower back - Bridge - Cobra - Triceps - Delts
3
10 seconds each
-
Source

Monday: Weight Lifting

The goal of the Flab-to-Fit weight training program is to improve muscular endurance.

This session will add a set to the sets lifted during week 11 while keeping the training load the same. 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
-
Squats
3
8
60 seconds
Bench Press
3
8
60 seconds
Seated row
3
8
60 seconds
Military Press
3
8
60 seconds
Walk
1
800m
-
Stretch: Quad - Chest - Upper back - Delts
1
20 seconds each
-
Source

Tuesday: Running

Following a general and sprint-specific warm-up, ten sets of one hundred meter strides are on today training menu. The strides should be conducted at approximately fifty to sixty percent of your top speed. Two minutes of rest is provided between sets.

Speed drills are a powerful health and fitness tool which aid in body fat reduction, muscle building and a skill critical in many sports. Many studies have shown that speed workouts are much more effective than steady-state cardiovascular workouts in producing body fat loss. Additionally, speed training helps build muscle thus coupling the lean effect of fat loss with improved muscle size and tone. The end result will be a faster and fitter you!

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Jumping jacks - Horizontal arm swings - Partial lunge - Partial squat
1
6
10 seconds
Walk
1
400m
-
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10m
30 seconds
Strides
10
100m
2 minutes
Walk
1
400m
-
Stretch: Calf - Hurdler - Quad - Lower back - Groin - Delts - Triceps
1
20 seconds each
-
Source

Wednesday: Cross-Training

An athletic cross-training session designed to improve acceleration, power and strength.

The acceleration portion of the workout mimics actions of sprinters while starting a race. The sprinters start exercise begins with a sprinters stance; one leg back and the other forward as if doing mountain climbers. Stand up bringing the rear forward and up to a high-knee position. The starting drills begin with the sprinters stance and are conducted by taking explosive steps out of the stance for five meters.

The power and strength period consist of two sub-periods. The first period consists of sets of single exercises; upright row, barbell squat and bench. Once these sets are completed; two rounds of a four exercise circuit are conducted. Fifteen seconds rest should be taken between each exercise and round while completing the circuits. Use light weights while conducting the curls and upright row during the circuit training.

The workout is completed with a flexibility period.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Jumping Jacks - Partial Reverse Lunge - Leg Raise - Partial Lunge
1
4
10 seconds
Standing Quad Stretch - Standing Glutes Stretch
1
10 seconds each
-
8-Count Body Builder - Mountain Climbers - Air Squat
1
2
10 seconds
Jog - Stride - Sprint
1
10 meters
30 seconds
Sprinter Start Exercise
3
2 each side
15 seconds
Sprinter Start Drill
3
5 meters
30 seconds
Upright Row
3
2
90 seconds
Squat
3
2
90 seconds
Bench Press
2
4
60 seconds
DB Curl + Upright Row + Broomstick Twist + Crunch
2
10
15 seconds
Stretch: Chest - Upper Back - Lower Back - Hurdler - Quad
1
30 seconds each
-
Source

Thursday: Weight Training

The most effective way to increase muscular endurance and strength is through the use of variable resistances, weight training. Performing the provided compound exercises will also help gain flexibility, improve muscle tone and lose excess body fat.

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.

EXERCISE(S)
SETS
DISTANCE/REPETITIONS
REST
Walk
1
800 meters
-
Squat
3
8
60 seconds
Bench Press
3
8
60 seconds
Seated Row
3
8
60 seconds
Military Press
3
8
60 seconds
Walk
1
800 meters
-
Stretch: Quad - Chest - Upper Back - Delts
2
15 seconds each
-

Friday and Saturday: Rest

No physical activity is planned for Friday nor Saturday.

Recovery is a principle of physical fitness and is essential in preventing over-training. Over-training leads to a decreased ability to effectively perform physical activities and an increased risk of injury. Muscles need rest from the stress of training to recuperate and rebuild.

Enjoy your days off and be ready to go again come Sunday!

You've read this article because you want to look, feel, and perform better. This exercise plan will help you do just that. The Flab-to-Fit Total Body Transformation Program is based on simple and realistic programs that has already served a generation of military women and men worldwide.

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 fitness and sports conditioning articles.

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

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2016 Kevin P McClernon

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