Weekly Workout Schedule Template: Week 6

man running in the country

Well everyone, here we go again! Let’s get geared up for Week 6 of Get Fit On A Budget’s weekly workout schedule template!

If you are still with us after the last 5 weeks, then welcome back! We have a really awesome week of workouts for you, so I hope you are ready for the challenge and already feeling your body getting stronger! I also hope that you are gaining more confidence in your physical abilities! It’s possible to achieve so much more than you may be limiting yourself to.

If you missed last week, no worries! Just CLICK HERE to go back to Week 5!

However, if you are completely new and want to check out this program from the very beginning, I suggest you CLICK HERE to head on back to Week 1.

Cardio Training For Week 6woman jogging with headphones

*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.

Coming off of a week when we were doing a 6/4 walking and jogging split, we are now venturing into some pretty awesome territory: doing as much jogging as walking with a 5/5 split!

That’s right! We are finally at that junction point where we are about to turn the corner and jogging will start to dominate our exercise time during cardio sessions. If you have been able to keep with the cardio up until this point, you should be especially proud of what you are about to accomplish!

If you are not quite there yet, that’s perfectly fine! Continue the time split from Week 5 for the first workout and see if by the end of the week, you can do the Week 6 cardio!

For all those on board, here is your daily cardio breakdown for Week 6:

Day 1: Walk at a brisk pace for 5 minutes / Lightly jog for 5 minutes.

Day 2: Walk at a brisk pace for 5 minutes / Lightly jog for 5 minutes.

Day 3: Walk at a brisk pace for 5 minutes / Lightly jog for 5 minutes.

Stability Exercises For Week 6

This week, we are going to put emphasis on the back and legs. Along with the abs, these components are crucial to maintaining a stable body.

It’s really incredible how many people have trouble with lower back pain. Whether it stems from lifting something the wrong way, sleeping the wrong way, or just having poor posture, there are many reasons that lower back pain has become such an issue. This week, we will aim to work those muscles and make them stronger.

Additionally, working on the legs will actually be helpful when you do your cardio days, as well. Stronger legs means more power to your stride. More power in your stride makes you more efficient at walking/jogging. The added muscle mass also increases your calorie burn while performing any activity. Therefore, there are so many benefits to giving a boost to our leg strength that aren’t just limited to the workout session itself.

Let’s take a look at this week’s exercises!

  • Upper Body Lifts (3 sets / 12 repetitions):man doing upper body lifts
    • Lie in the prone position (face down) on the floor.
    • Reach out your hands above your head.
    • Tighten your abdomen and lift your upper body off the ground. You should feel it mostly in your lower back.
    • Hold for a moment or two and then carefully lower your upper body back down to the ground.
    • Complete 12 Repetitions
  • Abductor Leg Raises – Left Leg (3 sets / 12 repetitions)man doing abductor leg raises
    • Lying on your right side, prop your upper body up on your right elbow and forearm.
    • Stack your feet and shift your legs slightly forward.
    • Tighten your abs, exhale, and lift your left leg into the air until you come to the end of your range of motion.
    • Lower the leg back down to the ground in a controlled manner to finish the repetition.
    • Continue until you have completed 12 repetitions
  • Adductor Leg Raises – Right Leg (3 sets / 12 repetitions)man doing adductor leg raises
    • Lying on your right side, prop your upper body up on your right elbow and forearm.
    • Bend your left leg, placing the foot on the floor so that it is behind your stretched-out right leg.
    • Tighten your abs, exhale, and lift your right leg into the air, across your body, until you come to the end of your range of motion (You will feel it in your inner thigh).
    • Lower the leg back down to the ground in a controlled manner to finish the repetition.
    • Continue until you have completed 12 repetitions.
  • Abductor Leg Raises – Right Leg (3 sets / 12 repetitions)man doing abductor leg raises
    • Lying on your left side, prop your upper body up on your left elbow and forearm.
    • Stack your feet and shift your legs slightly forward.
    • Tighten your abs, exhale, and lift your right leg into the air until you come to the end of your range of motion.
    • Lower the leg back down to the ground in a controlled manner to finish the repetition.
    • Continue until you have completed 12 repetitions.
  • Adductor Leg Raises – Left Leg (3 sets / 12 repetitions)man doing adductor leg raises
    • Lying on your left side, prop your upper body up on your left elbow and forearm.
    • Bend your right leg, placing the foot on the floor so that it is behind your stretched-out left leg.
    • Tighten your abs, exhale, and lift your left leg into the air, across your body, until you come to the end of your range of motion (You will feel it in your inner thigh).
    • Lower the leg back down to the ground in a controlled manner to finish the repetition.
    • Continue until you have completed 12 repetitions.
  • Wall Sit (3 sets / 1-minute hold):man doing a wall sit
    • Find a sturdy wall and stand with your back to it.
    • Lean against the wall and slide down until you’re in the sitting position with your legs parallel to the floor.
    • Breathe normally, but keep your abdominal tight.
    • Hold for a total of 1-minute.
      • If you cannot reach the 1-minute mark, do something similar to what we did with the plank holds. Get in as much time as you can, or take small breaks before going back into the hold until the 1-minute mark has been reached.

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

Week 6 Workout Video

It’s time, once again, to crank up your workout jams and go through the video! If you are returning, you know the drill by now, so let’s get going!

Put It Together – Your Week 6 Schedule

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

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

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

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

Friday: 5 Minute Walking Warm-up / 5 Minutes Brisk Walking – 5 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 6! We are really moving along here and I can’t wait to see you back for Week 7! It’s going to be amazing.

Be sure to let me know in the comments your feelings on this week’s workouts and if you happen to have any questions about any of the moves, any modifications you may need, or just need some suggestios as to how to make this schedule work for you.

I hope you all have a great week of workouts, everyone! See you next week!