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

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.

flab-to-fit-week-7-of-the-transformation-workout-program

Overview: Week 7 Exercise Plan

SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY

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)SETSREPETITIONSREST

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

-

flab-to-fit-week-7-of-the-transformation-workout-program

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)SETSDISTANCE/REPETITIONSREST

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.

* 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.

EXERCISE(S)SETSREPETITIONSREST

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

-

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)SETSDISTANCE/REPETITIONSREST

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.

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.

* Pull-ups and/or chin-ups

EXERCISE(S)SETSDISTANCE/REPEITITIONSREST

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

-

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.

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.

*Pull-ups or chin-ups **Circuit training, no rest between exercises.

EXERCISE(S)SETSDISTANCE/REPETITIONSREST

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

-

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

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