Weekly Workout Schedule Template: Week 3

woman writing her plan in a book

Welcome back everyone! I hope you are ready for another great week of core-building workouts with Week 3 of the weekly workout schedule template!

This week, we are going to be focused on adding additional jogging time to our cardio, as well as incorporating some initial movements in order to help build us up toward doing everyone’s favorite core exercise: Planks!

Some of these moves are definitely going to be more difficult than those from previous weeks, but I have full confidence in your abilities, so don’t be intimidated! Remember that your fitness journey is a process. What you might have trouble with on the first stability workout of the week, you could nail by the third! Push through and I’m sure you might even surprise yourself with what you can accomplish!

If you missed the last two weeks, you can find Week 1 HERE, and Week 2 HERE.

Addressing A Concern
person with knee pain

Before we get into breaking down Week 3, I want to address a great question I received in the comments from last week’s training. It was about the necessity of incorporating jogging into the program for someone whose knees might not be in the best shape.

I wanted everyone who may have a similar concern to be able to rest at ease. I don’t want you to think that you automatically cannot participate in this program if you can’t do all the exercises included. This is a suggested template to follow and is by no means gospel. If you need to modify or change something, by all means, do so. If you are not sure how, I want to welcome you to ask, because I am here to help!

If you are someone who struggles with jogging, there are several options for you to use as alternatives:

  1. Keep Walking: If jogging would just give you too much pain, then by all means, keep up with the walking. You can still get a great cardio workout. If you need some help, here is a great article about how to walk for exercise that includes a detailed guide, as well as tools to help you kick start your own effective walking program! Check it out!
    1. cardio exercise equipmentThis can be done either outside or with the use of a treadmill. If you find you are plateauing after a while with walking, you can either find some hilly areas to walk or increase the incline on your treadmill! This will up the cardio intensity, but still remain low-impact for your knees.
  2. Elliptical Machines: Ellipticals are a popular method of exercise for those whose knees are bothering them. While not as effective as straight-up walking or other weight-bearing exercise, they can still be effective if used properly.
  3. Stationary or Outdoor Biking: Another tool to help those with bothersome knees are stationary or outdoor bikes. With the ability to switch up the intensity and speed on both, this can be a nice alternative.
  4. Swimming: There is really no better option for those with joint pain than being in the pool! The only problems come when you don’t have your own and/or you live in a climate that isn’t warm all-year round. In those cases, you may have to pay for memberships.

One thing to keep in mind about walking versus the other three options is the issue of weight-bearing exercise. If you have osteoporosis, you want to include weight-bearing exercise in your routine, as it has shown to improve bone density and strength.

If you are interested in these alternatives to jogging, let me know if you would like me to research and write about some elliptical machines or stationary bikes in a future product review!

Now, let’s break down this upcoming week!

Cardio Training For Week 3woman running with the sunset

*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.

As mentioned before, we are looking to gradually decrease our walking time while increasing our jogging time. The aim is to strengthen the heart little by little. Therefore, instead of last week’s 3 set walk/jog split of 9/2, we are going to move to 3 sets consisting of 8 minutes of walking followed by 2 minutes of jogging.

Those who are using an elliptical, stationary bike, or are swimming, it would be 8 minutes of easier going followed by 2 minutes of higher intensity, though not a sprint.

Therefore, cardio will look something like this:

Day 1: Walk at a brisk pace for 8 minutes / Lightly jog for 2 minutes.

Day 2: Walk at a brisk pace for 8 minutes / Lightly jog for 2 minutes.

Day 3: Walk at a brisk pace for 8 minutes / Lightly jog for 2 minutes.

Stability Exercises For Week 3man doing plank with trainer looking on

We are gearing up toward holding up our body weight for an extended period, so it would greatly benefit us familiarize ourselves with how to get in those positions. That’s what this week’s workouts aim to do. Each exercise will once again be done in 3 sets of 12 repetitions.

These exercises will focus on using and strengthening the entire core as well as the muscles of the shoulders, butt, and legs. This is pretty much a total body workout and hopefully you will be feeling it by the end!

Here are this week’s exercises:

  • Elbow Plank Hip Raise (3 Sets / 12 Repetitions):
    • Lying face down, prop your upper body onto your elbows with your forearms flat on the floor.
    • Dig your toes into the floor.
    • Exhale and bring your belly button into your spine, lift your hips up off the floor until you are in an elbow plank position with a nice straight, or slightly C-curved back (no sagging!).
    • Inhale and gently lower your hips back down to the ground, in control of the motion to complete 1 repetition.
  • Oblique Plank Hip Raise (3 Sets / 12 Repetitions) Left Side and Right Side:
    • Lying on your chosen side, prop upper body up on one elbow with your forearm flat against the floor.
    • Either stagger your feet, with the bottom foot in front of your top (or top in front of bottom) for more stability, or stack your feet on top of each other for more of a challenge.
    • Exhale, pulling your belly button into your spine, and lift your hips off the floor while pointing your free hand to the ceiling until you are in a full oblique plank.
    • Inhale and gently lower your hips back down to the ground, in control of the motion to complete 1 repetition.
    • Repeat for 12 repetitions on the opposite side.
  • Dirty Dog (3 Sets / 12 Repetitions) Left Side and Right Side:
    • Get onto your hands and knees.
    • Exhale and gently lift your leg, while bent, out to the side. It should look like it does when a male dog urinates (hence the name).
    • Go as high as your range of motion will allow before inhaling before gently, and in control, lowering your leg back down to the starting position to complete 1 repetition.
    • Repeat for 12 repetitions on the opposite leg
  • Reverse Elbow Plank Hip Raise (3 Sets / 12 Repetitions):
    • Lying flat on your back, prop your upper body up on your elbows, forearms flat against the floor.
    • Dig your heels into the floor and leave a slight bend in your knees.
    • Exhale, pull your belly button into your spine and lift your hips up off the ground until you are in a full reverse plank position.
    • Inhale and in a gentle, controlled motion, bring your hips back down to the floor to complete 1 repetition.

Week 3 Workout Video

The following video will once again put words into action. As with last week, I will be performing one set of each exercise back-to-back with little to no rest in between. Once again, I prefer this method to doing all three sets of one exercise because it keeps things moving and feels a bit more like circuit training. It also keeps the intensity higher. You do what is most comfortable for you:

Put It Together – Your Week 3 Schedulecalendar with check mark

Monday: 5 Minute Walking Warm-up / 8 Minutes Walking – 2 Minutes Jogging (3 Sets totaling 30 minutes).

Tuesday: 5-Minute Light Warm-up / Stability Training Video (3 sets).

Wednesday: 5 Minute Walking Warm-up / 8 Minutes Walking – 2 Minutes Jogging (3 Sets totaling 30 minutes).

Thursday: 5-Minute Light Warm-up / Stability Training Video (3 sets).

Friday: 5 Minute Walking Warm-up / 8 Minutes Walking – 2 Minutes Jogging (3 Sets totaling 30 minutes).

Saturday: 5-Minute Light Warm-up / Stability Training Video (3 sets).

Sunday: Either completely OFF or perform a full body stretch.

Wrap Up

That about does it for Week 3! I’d love to hear your feedback on Week 2 and your thoughts on the upcoming week. If you have any comments, questions, or concerns, please feel free to leave them below! Once again, if you want to see me do a future review on one of the exercise machines mentioned, let me know!

I’ll be back next weekend with Week 4, so I hope you will too!

Until then, have a great week of workouts everyone!