ROME WASN'T BUILT IN A DAY...

Rome wasn't built in a day...but, that day it was started wasn't someday.

Total Body Transformation Plan

Weekly Transformation Workout Plan

QUICK CORE & FLEXIBILITY WORKOUT

A relatively quick daily workout focused on core stability and flexibility. Several sets of various abdominal and lower back exercises were followed by a 5-minute core circuit. A significant amount of stretching was included during the cool-down period.

EXERCISES	SETS	REPETITIONS
Walk	1	5 minutes
Heel raises - Partial squats - Butt kicks - Trunk bends - Arm circles - Jumping jacks	1	10
Crunches	2	40
Bridge	1	30 seconds
Side planks	1	15 seconds each
Front plank + Hip thrusts + Cobra stretch *	1	5 minutes
Walk	1	5 minutes
Stretch: Quad - Hurdler - Groin - Lower Back - Cobra	2	20 seconds each

* Completed consecutively, 20 seconds per exercise, without rest.

FULL WEEK WORKOUT PROGRAM

http://hubpages.com/health/DAILY-EXERCISE-PLAN-21-27-August

MOVE FORWARD

Arrange your schedule, revamp your habits and move forward. Regardless of where you start and where you want to go, remember...a voyage of a 1,000 miles starts with one step. Take the first step that will help you loss excess body fat, get and stay fit as well as feel happier for life.

FLAB-TO-FIT: Week 1 Transformation Workouts

http://hubpages.com/health/FLAB-TO-FIT-Week-1-Transformation-Workouts

DAILY EXERCISE PLAN: 21-27 August 2016

A synopsis of the military-style conditioning plan the author used during the week. His program is similar in design to those used by U.S. Marines and U.S. Special Operations Forces.

This week’s physical conditioning plan and daily workout sessions were designed and developed by myself to accomplish my fitness goal of maintaining a solid base of overall physical fitness. To sustain a solid base of overall physical conditioning I consider all components of physical fitness while conducting exercise planning.

A retired Marine, I am comfortable with designing my program in a manner similar to that of America's elite warriors. Their overall objective is to combine agility, endurance, power, speed and strength with combat skills to be applied in the defense of our nation.

EXERCISE PLAN

http://hubpages.com/health/DAILY-EXERCISE-PLAN-21-27-August

PHYSICAL FITNESS & SPORTS CONDITIONING ARTICLES

ATHLETIC TRAINING/GLUTES DEVELOPMENT

 

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2

BODY COMPOSITION/WEIGHT LOSS

https://caloriebee.com/workout-routines/Flab-To-Fit-The-Total-Body-Transformation-Plan

http://hubpages.com/health/FLAB-TO-FIT-Week-1-Transformation-Workouts

GENERAL FITNESS/DAILY & WEEKLY WORKOUTS

http://hubpages.com/health/Workout-Routines-Training-Plan-for-3-9-July

http://hubpages.com/health/GYM-FREE-FITNESS-10-16-July-Daily-Workouts

http://hubpages.com/health/PERFORMANCE-FITNESS-17-23-July-Workout-Plan

http://hubpages.com/health/GET-FIT-The-Weekly-Exercise-Plan-for-24-30-July

https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

http://hubpages.com/health/DAILY-EXERCISE-PLAN-21-27-August

MILITARY FITNESS

https://caloriebee.com/workout-routines/MILCOND-101-A-Guide-to-Basic-Military-Physical-Conditioning-AN-OVERVIEW-OF-MILITARY-PHYSICAL-FITNESS

http://hubpages.com/health/MILCOND-101-Armed-Forces-Physical-Fitness-Evaluations

http://hubpages.com/@kevinmcclernon

CROSS-TRAINING: DUAL MODE SPEED WORKOUT

Speed is the theme of this workout; both running and swimming. The distance for both modes is twenty-five meters. Being that speed is the goal, ensure that you rest amply between sets to conduct each set at or near maximum speed.

EXERCISE	SETS	REPETITIONS
Partial lunge with twist - Hip thrust - Push-up - Bird dog - Air squat - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kick - Butt kick	1	6
Walk	1	5 minutes
Wind sprints	10	25 meters
Swim	8	25 meters
Stretch: Calf - Hurdler - Quad - Groin - Lower back - Triceps - Delts	1	20 seconds

FULL ARTICLE

https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August

ITS NEVER TOO LATE...

Arrange your schedule, revamp your habits and move forward.

FLAB-TO-FIT

http://hubpages.com/health/FLAB-TO-FIT-Week-1-Transformation-Workouts

DERRIERE-TONING BODY WEIGHT EXERCISES

These exercises may be conducted as part of a scheduled workout, as a second workout, or divided up and done as time permits during the day.

Glute-specific Bodyweight Workout

EXERCISE	SETS	REPETITIONS
Air Squat	1-2	5-20
Bird Dog	3	5-10 seconds each side
Fire Hydrant	1-2	5-10 each side
Reverse Flutter Kick	1-2	5-10 each side
Back Extension	1-2	5-20
Donkey Kick	1-2	5-10 each side
Side Leg Raise	1-2	5-10 each side
Bridge	1	20-60 seconds
Reverse Lunge	3	5-10 each side

HOW TO BUILD AN ATHLETIC BUTT

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

FLAB-TO-FIT: Week 1 Transformation Workouts

This progressive health & fitness plan will help anyone get in shape and change their body composition in a gradual manner using proven methods.

Time to get up & go!

Its time to stop "thinking about" and start doing.

Doing, taking action, is the only way to get anything done. This is especially true when talking about changing your body composition and getting fit. There is absolutely no other way you can strip excess body fat and build muscle without exercise.

Don't ignore it or push it off any longer. Working out regularly coupled with healthy eating habits are the keys to transformation the old you to the new, fabulous you.

FLAB-TO-FIT: Week 1 Transformation Workouts

http://hubpages.com/health/FLAB-TO-FIT-Week-1-Transformation-Workouts

Flab-to-Fit: The Total Body Transformation Program

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 potential and minimize the risk of injury.

Thinking or intending to exercise will not improve physical fitness and reduce body fat. Only action or movement will overcome inaction or disuse. Don’t look backwards…you are not going that way. Look forward…set goals…then take steps to achieve them. Remember, an elephant is eaten one bite at a time and a voyage of 3,000 miles starts with one step.

Flab-To-Fit: The Total Body Transformation Plan

https://caloriebee.com/workout-routines/Flab-To-Fit-The-Total-Body-Transformation-Plan

STOP THINKING & WORRYING ABOUT YOUR BACKSIDE!!!

Athletes are not concerned about their butts; they’re focused on beating the competition. Their objective is on improved performance; therefore their workouts are designed to “better their game”. A very favorable consequence of their actions is the development of a phenomenal rump. Follow what they do and you’ll better both your game and your caboose.

HOW TO BUILD AN ATHLETIC BUTT

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

CROSS-TRAINING FOR ENDURANCE & EXPLOSIVENESS

A cross-training session designed to increase explosiveness as well as cardiovascular and muscular endurance.

Several plyometrics exercises will develop explosiveness using different jumping drills. Each jump should be a best-effort attempt, so rest 30 seconds between jumps.

EXERCISE(S)	SETS	REPETITIONS
Heel raise - Butt kicks - Partial lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks	1	6
Vertical jump	5	1
Butt kick jump	5	1
Push-ups	1	15
Crunches	1	15
Air squat	1	15
Run	1	3 miles
Stretching: Calf - Hurdler - Groin - Lunge - Quad - Lower back - Triceps	2	10 seconds each

FULL WEEK EXERCISE PLAN

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

POWER TRAINING FOR ATHLETIC & GLUTES DEVELOPMENT

This athletic power development training program includes two types of activities; plyometrics (jumping drills) and weight lifting. This training plan is designed to make the sports actions as explosive as possible.

Using a periodic approach; plyometric drills should start with high-frequency, low power drills such as jumping rope, a transition to moderate frequency, moderate power drills such as tuck jumps, and then low frequency, high power drills such as vertical jumps.

Similar to the periodic approach used for plyometrics, the training progression for weight-lifting goes from low-weight, high-repetitions to medium-weight, medium-repetitions to maximum-weight, low-repetitions and culminates in medium-weight, explosive repetitions.

POWER TRAINING: Plyometrics & Weightlifting Progression Plans

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2

CROSS-TRAINING SESSION

The ultimate cross-training session with multiple activities; calisthenics, running and swimming combined in a single workout.

Aim for you best effort during the calisthenics portion by doing the maximum amount of pull-ups in a single try and completing as many crunches as possible in 2 minutes.

The 3-mile run should be conducted in a controlled manner. Time is not a factor in this endurance activity.

Likewise, the swim in not intended to be a timed event. Prior to the cool-down, do 2 sets of treading water in a relaxed fashion.

CROSS-TRAINING WORKOUT including exercises, sets & reps

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

FLAB-TO-FIT: Program Objectives

This program will be a comprehensive process in which training is conducted in a progressive manner to gradually improve physical fitness and reduce body fat. The primary objective of this program is to provide successively challenging training sessions using various exercises that will allow not-physically-fit participants to build a solid base of physical fitness.

Goals include:

• Building cardiovascular and muscular endurance;
• Developing general strength;
• Increasing flexibility;
• Gaining and maintaining optimal body fat content to promote health and wellness;
• Providing information concerning physical fitness;
• Gaining experience in conducting physical conditioning activities.

Flab-to-Fit: The Total Body Transformation Program

https://caloriebee.com/workout-routines/Flab-To-Fit-The-Total-Body-Transformation-Plan

WEEKLY TRAINING SCHEDULE

For this week’s workouts, all you'll need are access to a pull-up bar, a back pack, and access to a swimming pool. If you do not have access to a place to swim, substitute that portion of the workout with a jog mixed with calisthenics. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

Days which are not presented, Sunday and Saturday, are rest days. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

DAY	PHYSICAL ACTIVITIES
Sunday	Rest
Monday	Calisthenics & Stretching
Tuesday	Calisthenics, Running & Swimming
Wednesday	Calisthenics & Stretching
Thursday	Hiking
Friday	Calisthenics & Running
Saturday	Rest

DAILY EXERCISE PLANS

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

SPORTS CONDITIONING WITH BEACH VOLLEYBALL

Beach volleyball training is designed to develop the following components of physical fitness:

• Agility – the ability to quickly change directions;
• Coordination – the ability to combine simple movements into an efficient complex movement;
• Flexibility – the ability to move joints through a full range of motion;
• Power – the ability to quickly produce maximal force;
• Speed – the ability to move quickly from one point to another;
• Stamina – the ability to conduct relatively short intensive efforts of a prolonged period of time.

BEACH VOLLEYBALL TRAINING

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2

CROSS-TRAINING FOR BETTER FITNESS

Cross-training different energy systems is the best way to achieve a better level of fitness. Routines differ so the body can not adapt to one particular system. The more varied the "routine", the better the workout. Changing workout routines and energy systems causes the body to adapt to different modes and recover quicker. This will lead to a well-rounded state of physical conditioning and a higher fitness level.

WEEKLY EXERCISE PLAN

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

Play Your Way to an Athletic Butt

Without a doubt, the best and most specific way to develop beach volleyball skills and a beach volleyball booty in to play beach volleyball and workout using the sport's training routine. Beach volleyball conditioning will activate your glutes with explosive movements to improve your agility, power and, over time, will enhance your stamina.

PLAY YOUR WAY TO AN ATHLETIC BUTT

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2

A Sane Approach to Physical Fitness and Body Fat Reduction

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 potential and minimize the risk of injury.

A comprehensive training plan that contains health and fitness information and workouts with:

• A developed cross-training program that combines endurance, speed and strength activities;
• Injury prevention techniques;
• Capitalizing on the components of physical fitness that benefit training efforts.

Flab-To-Fit: The Total Body Transformation Plan

https://caloriebee.com/workout-routines/Flab-To-Fit-The-Total-Body-Transformation-Plan

Building an Athletic Booty

How to Build an Athletic Butt:  Athletes have some of the shapeliest and toned backsides on the planet. Build your own killer booty with these athletic drills and exercises!

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT

POWER DEVELOPMENT: BEACH VOLLEYBALL

Beach volleyball players' power development training program includes two types of activities; plyometrics (jumping drills) and weight lifting. This portion of their training plan is designed to make the players actions as explosive as possible.

Using a periodic approach; plyometric drills should start with high-frequency, low power drills such as jumping rope, transition to moderate frequency, moderate power drill such as tuck jumps and then to low frequency, high power drills such as vertical jumps.

Similar to the periodic approach used for plyometrics, the training progression for weight lifting goes from low weight, high repetitions to medium weight, medium repetitions to maximum weight, low repetitions an culminates in medium weight, explosive repetitions.

POWER DEVELOPMENT PROGRESSION: Plyometrics & Weighliting

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2

QUICK WORKOUT

A relatively quick workout designed to enhance core stability, muscular strength and stamina. Sets of crunches were included to improve abdominal strength while planks were designed to upgrade core stability. Pull-ups were featured to remedy any upper body strength shortfalls.

Prior to the cool-down, an intense 5 minute circuit was included to develop total-body muscular endurance and stamina. The goal was to complete as many rounds as possible (AMRAP) of crunches, squat thrusts, push-ups and dorsal raises completing 5 reps of each exercise then immediately moving on to the next.

FULL WORKOUTS INCLUDING EXERCISES, SETS & REPS

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August