Weekly Workout Schedule Template: Week 7

man doing reverse plank with knee tucks

Welcome back! I can’t believe that we are nearing the end of our Stability training program! However, fear not! Since we are all about progression, just because the Stability training portion will be over, the weekly workout schedule template will not be ending!

Instead, we will be taking the strength we have gained from these weeks of workouts and applying it to more functional movements. There will be more information on what that exactly means when we come to it, but for now, let’s get ready for Week 7!

As always, if you happened to miss last week’s template, feel free to go back to Week 6 by CLICKING HERE.

If this happens to be your first time visiting our website and you are looking for a workout program, then I highly suggest you take a look at the very beginning with Week 1 by CLICKING HERE. Also, feel free to check out the other great articles posted on the site while you are around!

Cardio Training For Week 7woman running on a track

*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.

Well, we have finally reached that point in our training where we are doing more jogging than walking! However, I hope that if you have been following the schedule, you have been able to gradually build up your endurance to the point where the challenge still rises only incrementally.

We aren’t about leaps and bounds here, but step-by-step (even if those steps keep getting faster each week!)

This week, we leave behind the 5/5 walk/jog split in order to progress to 4-minutes of walking with 6-minutes of jogging! It might be tough, but I have confidence that you will be able to pull it off. Challenge yourself and you’ll be amazed at what you can do!

However, if you are really struggling, there is no shame in that! Do the 5/5 split from last week if you need a little more time before pushing forward.

If you are on board with the new times, though, here is how your cardio schedule shapes up:

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

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

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

Stability Exercises for Week 7

Our stability exercises for Week 7 are going to have a full body focus, putting us in some familiar positions. However, this time, the movements will either be a little more intricate, or require movement where they used to be static. The purpose is to get our bodies to the point where they are ready to take on more functional movements.

Take a look at this week’s exercises:

  • Dirty Bird-Dog: Right Leg / Left Arm (3 sets / 12 repetitions):

Man doing a dirty bird dogman doing dirty bird dog

    • This takes the normal Bird-Dog we did in Week 4 to a whole new level. By combining the Bird-Dog with a Dirty Dog, we are going to be utilizing more muscle groups and therefore, burning more calories with just one exercise!
    • Start out on your hands and knees.
    • Exhale and pull your belly button into your spine as you simultaneously stretch your left arm out to the front and your right leg out to the back (just as you would do a normal Bird-Dog).
    • Bring both limbs back to the middle of the body as you inhale.
    • Exhale, pull the belly button into the spine, and simultaneously perform a Dirty-Dog with your right leg while stretching your left arm out to the side.
    • Inhale and bring both back to center before repeating the full movement.
    • Complete 12 repetitions.
  • Dirty Bird-Dog: Left Leg / Right Arm (3 sets / 12 repetitions):

man doing dirty bird dogman doing dirty bird dog

    • Start out on your hands and knees.
    • Exhale and pull your belly button into your spine as you simultaneously stretch your right arm out to the front and your left leg out to the back (just as you would do a normal Bird-Dog).
    • Bring both limbs back to the middle of the body as you inhale.
    • Exhale, pull the belly button into the spine, and simultaneously perform a Dirty-Dog with your left leg while stretching your right arm out to the side.
    • Inhale and bring both back to center before repeating the full movement.
    • Complete 12 repetitions.
  • Inchworms:

man doing inchwormsman doing inchwormsman doing inchworms

    • Standing tall, inhale and raise both arms above your head.
    • As you exhale, perform a hip hinge (Week 2) as you bend down and touch your toes.
    • Instead of coming straight back up again, walk your hands out until you reach a full plank position.
    • Hold for a second, inhale, walk your hands back to your toes, and hip hinge back up to the starting position with hands above your head.
    • Repeat and complete 12 repetitions.
  • Reverse Plank With Knee Tucks:

man doing reverse plank with knee tucks

    • The awesome thing about this move is you get all the benefit of the static reverse plank hold while incorporating some leg movement!
    • Sit on the floor with your legs stretched out front and upper body supported on your hands.
    • Lift up into the full reverse plank position.
    • Exhale and bring one knee into your chest before inhaling and relaxing it back to the floor.
    • Exhale and bring the opposite knee into your chest before inhaling and relaxing it back to the floor.
    • Repeat until you have completed 12 repetitions for EACH leg.
  • Forward Static Balance Hold – Left Leg (3 sets / 1-minute hold):

man balancing on one leg

    • This is our only timed exercise for this week and it may seem simple, but it is great for testing your core stability and balance. Just be sure you are close to a wall in case you lose your balance and need something to grab hold of.
    • Standing near a wall, tighten your core while breathing normally.
    • Lift your bent left leg out in front of you so that the thigh is parallel to the ground and below the knee is perpendicular.
    • Hold for as long as you can, but aim for a solid minute.
    • If you lose your balance, catch yourself and go right into the pose again.
  • Forward Static Balance Hold – Right Leg (3 sets / 1-minute hold):

man standing on one leg

    • Standing near a wall, tighten your core while breathing normally.
    • Lift your bent right leg out in front of you so that the thigh is parallel to the ground and below the knee is perpendicular.
    • Hold for as long as you can, but aim for a solid minute.
    • If you lose your balance, catch yourself and go right into the pose again.

Week 7 Workout Video

Time to put on those tunes! Get ready for this week’s workout video!

Put It Together – Your Week 7 Schedule

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

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

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

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

Friday: 5 Minute Walking Warm-up / 4 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 finishes up our weekly workout schedule template for Week 7! I hope you enjoy it as much as I have and really see some awesome progress as you go through the week.

Please let me know your thoughts in the comments below and feel free to ask any questions that may come to mind, even if it is throughout the week! I look forward to hearing from you.

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I hope to see you next week for Week 8! Stay safe when balancing everyone and have a great week of workouts!