Weekly Workout Schedule Template: Week 4

shirtless man doing an elbow plank

Last week, we began preparing our bodies to face the challenge of statically holding ourselves up in various plank positions. Now is the time when we are going to put ourselves to the test!

If this is your first time here, welcome! Whether you already have a workout program or you are looking for a new one, I think you have come to the right place. This is Get Fit On A Budget’s weekly workout schedule template! As you can see from the title, we are in Week 4, so if you are looking to start from the very beginning, feel free to check out Week 1 HERE!

If you happened to miss last week’s workouts, you can go right back to Week 3 HERE!

Before doing this workout, I recently took a week off from exercise because my body and my mind needed a time of rest and re-focus. You can read about my week off HERE.

As the core exercises become more challenging and we go for time periods instead of repetitions with some of them, I wanted to give a little word of encouragement before we dive into the template.

What If You Can’t Make The Full Time Period?stopwatch

When we are moving into plank and other static (which just means “still, with no movement) holding exercises, we are aiming to be able to control the movement for a full minute. Anyone who has tried any type of plank before can attest to that being a difficult task, hence the reason I want to encourage you.

If you can’t make the full minute, don’t get frustrated. I couldn’t when I started either! Remember, we are in a building process. That means if you can do 45 seconds, then do 45 seconds. If you can do 30 seconds, then do 30 seconds! Even if you can achieve 15 seconds of a plank, then that is amazing!

Give yourself the grace to build over time! Here are a couple of tips:

  1. Whatever time you can get to, do that and just move on to the next exercise in the workout. Then, the next time you do the workout, aim to go just a little longer, even if it is just 5 seconds! Every bit of progression counts and should be celebrated. OR:
  2. When you start the exercise, also start a timer. Aim to get to 1-minute, but if you have to stop before that, take about 5-10 seconds to rest, and go right back into the exercise until the full minute is up. For a couple of examples, one set of a plank could look like this for you:
    1. 20 second plank, 10 second rest, 10 second plank, 10 second rest, 10 second plank. (That’s 40 cumulative seconds of plank!)
    2. 10 second plank, 10 second rest, 10 second plank, 10 second rest, 10 second plank, 10 second rest. (That’s 30 cumulative seconds of plank!)

Therefore, if you can do the whole minute, great! However, you have the option to break it down into smaller, more manageable pieces, and still get an awesome amount of time actually doing the exercise!

From there, if you are feeling strong, you can move on to Week 5 when it comes out. Another option would be returning to do Week 4 until you reach the minute milestone!

That’s why this is a template… I make the suggested workout and then you make it work for you by being as flexible as needed!

Cardio Training For Week 4man running on the road near mountains

*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.

This week, we are once again going to be decreasing our walk time while increasing our jog time by another minute. As a result, look to push your walk/jog to 3, 10-minute sets at a 7/3 split.

As always, those of you who are using an elliptical, stationary bike, or are swimming, you would do 7 minutes at a steady pace while speeding it up for the last 3 minutes of the set

Your cardio will look something like this:

Day 1: Walk at a brisk pace for 7 minutes / Lightly jog for 3 minutes.

Day 2: Walk at a brisk pace for 7 minutes / Lightly jog for 3 minutes.

Day 3: Walk at a brisk pace for 7 minutes / Lightly jog for 3 minutes.

Stability Exercises For Week 4man doing a plank on the top of a wall

Now that you have your cardio, here are the stability moves you can work on this week. As stated above, for those exercises where we are performing a static hold (elbow plank, oblique plank, and reverse elbow plank), we are aiming to achieve a full 1-minute hold, though feel free to hold as long only as you can (I feel the popular phrase “until failure” doesn’t put me in the right mindset…anyone else?).

Remember, the times listed in the bold headings are the goal, not the rule:

  • Elbow Plank Hold (3 sets / 60 second hold):
    • Lying face down on the ground, prop your upper body up on your elbows and forearms.
    • Pull your belly button into your spine as you squeeze your glutes and lift your hips up off the ground and get into the plank position.
    • Keep your belly button pulled in and breathe normally, making sure that you are not sagging in your lower back (if you feel pressure, then raise your hips).
    • Additionally, try to keep your shoulders from shrugging up to your ears (this will force the stabilizing muscles in your shoulder socket to work hard as well).
    • Hold the plank for as long as you can, aiming for the full 60 seconds.
    • Slowly and in control, lower yourself down to the floor.
  • Oblique Plank Hold Left Side (3 sets / 60 second hold):
    • Lying on your left side, prop your upper body up on left elbow and forearm.
    • Either stack your feet, or place one in front of the other on the floor.
    • Pull your belly button into you spine, squeeze your glutes, and lift your hips off the ground until there is no sag and you have a straight line from head to foot.
    • Raise your right arm until it is pointing to the ceiling.
    • While continuing to breathe normally, hold the plank for as long as possible or until you reach the full 60 seconds.
    • Slowly and in control, lower yourself down to the floor.
  • Oblique Plank Hold Right Side (3 sets / 60 second hold):
    • Lying on your right side, prop your upper body up on right elbow and forearm.
    • Either stack your feet, or place one in front of the other on the floor.
    • Pull your belly button into you spine, squeeze your glutes, and lift your hips off the ground until there is no sag and you have a straight line from head to foot.
    • Raise your left arm until it is pointing to the ceiling.
    • While continuing to breathe normally, hold the plank for as long as possible or until you reach the full 60 seconds.
    • Slowly and in control, lower yourself down to the floor.
  • Bird-Dog Left Hand/Right Leg (3 sets/ 12 repetitions):Women doing bird-dog exercise
    • Get on your hands and knees, keeping your belly button pulled into your spine for stability.
    • Exhale and stretch out your left hand out front and right leg to the back, pointing in opposite directions.
    • Inhale and bring them both back to the center of your body until you do a small crunch.
    • Repeat for 12 repetitions.
  • Bird-Dog Right Hand/Left Leg (3 sets / 12 repetitions):
    • Get on your hands and knees, keeping your belly button pulled into your spine for stability.
    • Exhale and stretch out your right hand out front and left leg to the back, pointing in opposite directions
    • Inhale and bring them both back to the center of your body until you do a small crunch.
    • Repeat for 12 repetitions.
  • Reverse Elbow Plank Hold (3 sets / 60 second hold):
    • Lying on your back, prop your upper body onto your elbows and forearms while keeping a slight bend in your knees.
    • Pull your belly button toward your spine, squeeze your glutes, and lift up your hips as far as they will go and hold.
    • Keep your head back so as not to strain your neck and breathe normally.
    • Hold the plank as long as possible or until you reach the full 60 seconds.
    • Slowly and in control, lower yourself down to the floor.

Afterwards, repeat until you have completed 3 sets for each exercise, or if doing them all in a row, continue to set 2 and 3 after a brief rest.

Week 3 Workout Video

Let’s once again take the above descriptions and see them in action. As with last week, I will be performing one set of each exercise back-to-back with little to no rest in between. I was counting in my head because I didn’t think beforehand to start a stopwatch and I was using my phone to film, but should have gotten close to the full minute hold.

As always, I prefer the back-to-back method of doing all three sets of one exercise because it keeps things moving and feels a bit more like circuit training to me. It also keeps the intensity higher. You do what is most comfortable for you. In the meantime, put on your favorite workout jams and let’s get going:

 

Put It Together – Your Week 4 Schedule

Monday: 5 Minute Walking Warm-up / 7 Minutes Walking – 3 Minutes Jogging (3 sets, totaling 30 minutes).

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

Wednesday: 5 Minute Walking Warm-up / 7 Minutes Walking – 3 Minutes Jogging (3 sets, totaling 30 minutes).

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

Friday: 5 Minute Walking Warm-up / 7 Minutes Walking – 3 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 does it for Week 4 or our weekly workout schedule template! I hope you are challenged by this week’s exercises, but find the enough success to keep you motivated and moving forward in your fitness journey!

Please let me know if you have any questions on the moves themselves or any aspect of this week’s template. Also, feel free to drop your feedback from the previous week or comments on Week 4! I’d be glad to be of any help you need!

Lastly, you will notice the little share pop-up…please do pass this, and any other article you find helpful, around and support the site’s growth!

Enjoy another week of success everyone!