Weekly Workout Schedule Template: Week 2

Weekly Workout Schedule Template

Welcome back to the weekly workout schedule template series! Hopefully, if you are reading this, you are coming back after completing the Week 1 workouts! However, if this is your first time here and you are looking for a new workout program, please feel free to go back to the Week 1 article and start from there before progressing to this one!

For those of you who completed the first week, I hope you found it motivating and limbering! Now we are going to start getting into the nitty gritty of this particular program. It’s time to start stabilizing our bodies. We do that by working out our core muscles.

Remember, though the workouts might not seem so difficult in the beginning, they will build a foundation for successful, life-long fitness.

Core? What Is So Important About A Stable Core?Woman doing an oblique plank

You may be eager to start shedding the pounds right away and don’t think working on stabilizing your core will get you to where you want to go.

If that is the case, then quite honestly, you might be in the wrong place. However, I would really advise against skipping this incredibly beneficial step in your fitness journey.

There are so many positives to building the foundation of your fitness on a stable core.

Notice I didn’t say “strong”.

Core strength will definitely be something we work on during this program, however, your core is made up of different layers of muscle.

In order to strengthen our cores (and the rest of our bodies, for that matter) in the most effective way, we have to work on those deeper, stabilizing muscles first.

woman slouching over a newsboy

Photo by Alex Michaelsen on Unsplash

Here are just a few of the reasons why it is important to have a stable and strong core, according to Best Health Magazine:

  • It Helps Prevent Injury:
    • So much of our movement over the course of a day begins with the core. You may not think about it that way, but take a moment to do so now. Think of all the times you bend over, twist, or reach for something. Think of all the times you are standing or moving around. Sitting can also be included! If you really think about it, all of these activities stem from your core!
    • It stands to reason then, that if we have a stable and strong core at the center of all our movements, our bodies will be better suited to handle those movements without incident.
  • It Serves As Protection For Your Spine and Organs:
    • Think about where your core is and what it surrounds. How many important internal organs does it encase? How much of your spinal cord does it surround? These are some of the most important areas of our bodies to protect and making sure your core is up to the task is vitally important to your overall health.
  • It Can Alleviate Back Pain:
    • Many times, the reason we have back pain is that we also have weak core muscles coupled with stronger back muscles. Stabilizing and strengthening those core muscles will bring balance to your torso and take the pressure of carrying all the load off of your back.
  • It Helps Improve Your Posture:
    • Our parents and teacher always told us to sit up straight and tall…most of us never listened. However, if we had, we would have been getting in the good habit of engaging our core! Good posture has benefits, both physically in warding off back pain, and mentally as it can create a sense of self-confidence! Try it out!

Cardio Training For Week 2 – Now We Runman running on a road

*As always, any of the following information should be used with caution, assuming that any exercise comes with inherent risk of injury. Participation in this exercise routine is voluntary and therefore the liability for possible injury suffered as a result lies with the participant. Before beginning ANY exercise routine, please consult a physician to see if you are physically able to participate in an exercise program.

To build us up to the point where we can jog for a full 30 minutes (don’t panic if that sounds intimidating…we are going to gradually get to that!), we are going to start by including short periods of jogging (specifically 1-minute, to start). Your 30-minute walk will now be split up into 3 sets of a walk/jog at different time intervals.

Remember to keep your walk at a brisk pace and do what you can with the jogging. We are not going for a sprint here, but a light jog! This will look something like:

Day 1: Walk at a brisk pace for 9 minutes / Lightly jog for 1 minute.

Day 2: Walk at a brisk pace for 9 minutes / Lightly jog for 1 minute.

Day 3: Walk at a brisk pace for 9 minutes / Lightly jog for 1 minute

Strength – Stability Training

Each week, we will be focusing on six exercises that will be accomplished in 3 sets of either 12 repetitions or holding a certain pose for 3 sets of a certain time period. Each exercise will have a description of how it is performed, followed by a video demonstration in the next section on how to go through the workout. After a 5-minute warm-up, this particular workout should take you about 30 minutes.

The six exercises are:

  • Pelvic Floor Contractions with Pelvic Tilt (3 Sets / 12 Repetitions):
    • If you are unsure of what in the world Pelvic Floor Contractions mean, don’t be alarmed. When I first heard of it, I had no idea either. However, women may be more familiar with the other term for pelvic floor contractions: Kegels. If you aren’t sure what a Kegel is, next time you go to urinate, try to stop the flow of urine mid-stream. That is a Kegel. It is a tightening of the pelvic floor muscle.
      • To do this exercise with the Pelvic Tilt, simply lie down on your back with your knees bent.
      • Without lifting your butt, pull your belly button to your spine and tilt your hips so that your pelvis moves toward your face.
      • When you can’t go any further, perform a Kegel and hold for the contraction for 5 seconds, then release and tilt your pelvis in the opposite direction until their is a bit of arch in your spine.
      • Come back to the neutral position to complete 1 repetition.
  • Cat-Camel (3 Sets / 12 Repetitions):
    • Get on your hands and knees while forming a nice, straight and neutral line with your spine.
    • Exhale and pull your belly button up to the spine, gently round your back until it makes a nice curve, and drop your head so that your chin moves toward your chest.
    • Hold the contraction for 5 seconds.
    • While you inhale, let the stomach and spine sag toward the floor and tilt your head upward until your back makes a nice “C” curve.
    • Hold for 5 seconds and release.
  • Glute Bridge (3 Sets / 12 Repetitions):

    Woman doing pilates

    • Lying on your back with your feet on the floor and knees bent, pull your belly button into your spine.
    • Push with the legs until your butt lifts up off the ground and raise it until you cannot go any further.
    • Gently bring your butt back down, but not all the way to the ground, before beginning the next repetition.
  • Hip Hinge (3 Sets / 12 Repetitions):
    • Stand upright with your shoulders back and chest out. Allow a little bend in your knees.
    • Keeping your back straight and your abs engaged (tight), exhale, stick your butt out and bend at the hips until you are doing a kind of bow.
    • With abs still engaged, inhale and return to the upright position.
  • Isometric Scapular Push (3 Sets / 12 Repetitions)
    • While not a core exercise, this particular movement will be used to strengthen the internal muscles of the shoulder, which will lead to greater stability as we progress through the program.
      • Lying on your back, place your arms perpendicular to your torso and bend at the elbows.
      • Push your elbows down into the ground for a count of 5-seconds and then release for 2-seconds.
  • Full-Body Extensions (3 Sets / 12 Repetitions):
    • Lying on your back, feet stretched out on the floor, contract the abs and gently lift up the head and shoulders.
    • Stretch the hands behind the head and lift up the legs about six inches off the ground.
    • Move the hands out wide, while simultaneously bending the legs back to the center of the body
    • At the end of the movement, you should be hugging your legs with your arms.

Stability Training – Let’s Go To The Video Tape

In the following video, you will see that I perform all six exercises, one right after the other. It is up to you how you go through this. You can either complete your 3 sets on one exercise, then have a short rest before moving onto the next or you can follow the video and do a set of all the exercises back-to-back and then take a short rest before doing it all over again for another two times.

If you want to follow the video, then just rewind at the end until you have completed the 3 sets!

Put It Together – Your Week 2 Schedule

Monday: 5 Minute Walking Warm-up / 9 Minutes Walk – 1 Minute Jog (3 Sets totaling 30 minutes)

Tuesday: 5-Minute Light Warm-up / Stability Week 1 Training (3 sets)

Wednesday: 5 Minute Walking Warm-up / 9 Minutes Walk – 1 Minute Jog (3 Sets totaling 30 minutes)

Thursday: 5-Minute Light Warm-up / Stability Week 1 Training (3 sets)

Friday: 5 Minute Walking Warm-up / 9 Minutes Walk – 1 Minute Jog (3 Sets totaling 30 minutes)

Saturday: 5-Minute Light Warm-up / Stability Week 1 Training (3 sets)

Sunday: OFF

Wrap Up

That’s about it for your second week of training! Take a look at the video and let me know your thoughts on Week 2! If you have any questions or comments, please feel free to leave them down below! If you complete this week’s workouts, I’d love to hear your feedback. Was it challenging? Was it too easy? I want to know!

Have a great week of working out everyone!