Weekly Workout Schedule Template: Week 5

man doing a full plank hold

Well, it is hard to believe, but we have already made it to Week 5 of our weekly workout schedule template! I certainly hope that you have enjoyed the journey so far and that you have found these workouts to be both challenging and motivating! I also hope that you have found yourself able to do more than you originally thought was possible!

This week, we are going to up the challenge once again! While some moves may look similar to what we have done already, I do think you’ll find the slight changes will really challenge the core strength you have been building over the weeks, as well as your shoulder stability!

Of course, if this is your first time here, you are completely new to exercise, or you are just looking for a new workout program, I would not recommend you start here. Depending on your fitness level, you may want to check this program out from the very beginning. Click HERE to go back to Week 1.

If you happened to miss last week, no worries at all! Just click HERE to go back to Week 4!

With all that said, let’s get to this week’s training!

Cardio Training For Week 5woman walking down a path

*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.

At this point, if you are sticking with the cardio template, you are really starting to get places! Last week, we did 7 minutes of walking split with 3 minutes of jogging. If that was really tough for you to do, then you have the option to stay there until you are more comfortable with it.

However, if you are ready to progress, then I suggest cutting another minute from your walking and adding another minute to your jogging. This will give us a 6/4 walk/jog split.

The concept will be the same if you are using an elliptical, bike, or you are swimming: 6 minutes of a lighter pace followed by 4 of a more challenging pace.

Your cardio days for Week 5 will look like this:

Day 1: Walk at a brisk pace for 6 minutes / Lightly jog for 4 minutes.

Day 2: Walk at a brisk pace for 6 minutes / Lightly jog for 4 minutes.

Day 3: Walk at a brisk pace for 6 minutes / Lightly jog for 4 minutes.

Stability Exercises for Week 5man doing plank exercise

Remember how I said we were going to be doing similar moves to last week, but making slight changes to increase the challenge? The way we are going to accomplish this is instead of stabilizing our bodies on our elbows and forearms during our plank moves, we will be doing so on our hands.

The reason this ups the challenge is that when there is less of you touching the floor, your stabilizing muscles have to work that much harder to keep you balanced. Obviously, there is less surface area touching the floor when using only your hands and feet as opposed to your feet, elbows, and entire forearms.

We will be shooting for a full minute on the exercises requiring a static hold. However, as we looked at last week, go as long as you can! It is not a failure if you don’t make the full minute! Additionally, as discussed in Week 4 HERE, there are ways of maximizing the amount of time spent in the plank if you can’t go for 1-minute. The same principles apply here.

The static hold moves are also going to be a challenge for your shoulder stabilizing muscles. If you have shoulder problems, you may consider sticking with the elbow plank versions.

Adding to our planks, will be doing a move that might bring back some memories from lower school gym class. Lastly to round out our exercises, we will be adding a great move for building stability and strength in your hips and glutes!

Take note that the times listed in bold are the ideal, not the rule. Let’s get to it!

  • Full Plank Hold (3 sets / 60 second hold):
    • Lying face down on the ground, prop your upper body up on your hands.
    • 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 your hips down to the floor.
  • T-Stabilization Hold – Left Side (3 sets / 60 second hold):

    • Lying on your left side, prop your upper body up on your left hand.
    • 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 (Thus, looking like a T that was knocked over!).
    • 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.
  • T-Stabilization Hold – Right Side (3 sets / 60 second hold):woman doing oblique plank exercise
    • Lying on your right side, prop your upper body up on your right hand.
    • 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
  • Bent Knee Hip Extension – Left Leg (3 sets / 12 repetitions):
    • Get on your hands and knees, keeping your belly button pulled into your spine for stability.
    • Lift your left leg slightly off the ground.
    • Exhale and while keeping your left knee bent, kick it slowly back and toward the ceiling. You should feel a nice contraction in your glute.
    • Inhale and bring the leg back to its original position.
    • Repeat for 12 repetitions.
  • Bent Knee Hip Extension – Right Leg (3 sets / 12 repetitions):
    • Get on your hands and knees, keeping your belly button pulled into your spine for stability.
    • Lift your right leg slightly off the ground.
    • Exhale and while keeping your right knee bent, kick it slowly back and toward the ceiling. You should feel a nice contraction in your glute.
    • Inhale and bring the leg back to its original position.
    • Repeat for 12 repetitions.
  • Crab Hold (3 sets / 60 second hold):
    • Lying on your back, prop your upper body onto your hands and keep you knees bend with feet on the floor.
    • Pull your belly button toward your spine, squeeze your glutes, and lift up your hips as far as they will go and hold. Once in full position, your body should look like a table (which is the other name for this exercise).
    • Keep your head back so as not to strain your neck and breathe normally.
    • Hold the position for as long as possible or until you reach the full 60 seconds.
    • Slowly and in control, lower your hips 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 5 Workout Video

Below, you will find this week’s video demonstration, so put on your favorite workout tunes and get ready to stabilize!

Put It Together – Your Week 5 Schedule

Monday: 5 Minute Walking Warm-up / 6 Minutes Walking – 4 Minutes Jogging (3 sets, totaling 30 minutes).

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

Wednesday: 5 Minute Walking Warm-up / 6 Minutes Walking – 4 Minutes Jogging (3 sets, totaling 30 minutes).

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

Friday: 5 Minute Walking Warm-up / 6 Minutes Walking – 4 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’s it for Week 5 of our weekly workout schedule template! I hope you enjoy this next progression in your fitness journey and can begin to see and feel the results!

As always, let me know if you have any questions about any of the material presented here. Also, feel free to leave your comments and give your feedback on the workout and share it with your friends!

Stabilize well, everyone!