Weekly Workout Schedule Template: Week 8

man doing side static balance hold

As I approached Week 8 of our weekly workout schedule template, I was amazed that we had come this far! If you are still with us, then congratulations! You have come a really long way and I hope you have experienced some amazing benefits and real gains in core stability, strength, and cardiovascular endurance!

Now that we are here, I am excited to announce that the stability portion of this weekly workout schedule is going to last for just another two weeks! That means we are about to complete a 10-week workout program! Awesome job!

After this, we are going to progress to a functional training program that will build on the great foundation we have laid. I’m super-pumped for that and I hope to see you all there with me!

Before we get into Week 8, if you happened to miss last week’s workouts, simply CLICK HERE to be taken back to Week 7. If this happens to be the first time you have visited with us and you are looking for a new workout program that eases you into a fitness routine, then might I suggest taking a look at Week 1 by CLICKING HERE.

Follow along and you will gradually find yourself back here in a matter of weeks!

For those of you who are up to this point, let’s get going!

Cardio Training For Week 8man running at 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.

Last week was our first venture into doing more jogging than walking (if you are someone who suffers from knee issues, remember, just keep walking! Additionally, you could use an elliptical, stationary (or outdoor) bike, or do some swimming! We are looking for movement of all kinds!). Hopefully, you found that challenging, yet rewarding and are ready to take it up one more notch!

We are moving on from last week’s 4-minutes of walking/6-minutes of jogging split and going to 3-minutes of walking/7-minutes of jogging for three sets. As usual, this leads us to a full 30-minute workout after a 5-minute warm up.

Therefore, your cardio schedule looks like this:

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

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

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

If you want to keep track of your vitals, distance traveled, etc. check out this our review for this great budget-friendly fitness tracker!

Stability Exercises For Week 8

The stability exercises in Week 8 are going to once again have a total body focus, giving us exercises to help with our balance, core strength, glute and hamstring strength, and giving us a preview of everyone’s favorite exercise: The Burpee! Let’s take a look!

  • Straight Leg Hip Extension – Left Leg (3 sets / 12 repetitions): man doing hip extensions
    • This is the progression from the bent knee hip extensions we completed in Week 5 of the template.
    • Begin on your hands and knees. Extend the left leg out straight behind you.
    • With a nice, flat back, pull the belly button into the spine, exhale, and lift the extended leg straight up until you reach the end of your range of motion.
    • Inhale and bring the leg back down to the ground in a controlled motion.
    • Repeat until you have completed all 12 repetitions.
  • Straight Leg Hip Extension – Right Leg (3 sets / 12 repetitions): man doing hip extensions
    • Begin on your hands and knees. Extend the right leg out straight behind you.
    • With a nice, flat back, pull the belly button into the spine, exhale, and lift the extended leg straight up until you reach the end of your range of motion.
    • Inhale and bring the leg back down to the ground in a controlled motion.
    • Repeat until you have completed all 12 repetitions.
  • Walkout Burpee (3 sets / 12 repetitions):
  • man doing walkout burpees
    • Fear not the burpee! This is a very low-impact version that is a great first step to doing the actual thing later on in our progression!
    • Begin by standing and pulling the belly button into the spine to keep a strong core throughout the movement.
    • Crouch down, bringing the hands to the floor.
    • Quickly walk one leg back, followed immediately by the other.
    • Quickly walk the legs back in to the crouch position, stand up, and reach the hands up over the head.
    • Repeat the movement until you have completed all 12 repetitions, trying to switch which leg walks back first each time.
  • Scissor Kicks (3 sets / 12 repetitions):
  • man doing scissor kicks
    • Begin by lying on your back. Tighten the core and lift both legs up into the air, and your head and shoulders off of the floor.
    • Keeping the belly button pulled into the spine, quickly move the legs in opposite directions (i.e. a scissor-like motion).
    • Each leg should complete 12 repetitions, so you will be counting to 24 instead of the normal 12 before the set is over.
  • Side Static Balance Hold – Left Leg (3 sets / 1-minute hold)man doing side static balance hold
    • This is the progression from the forward static balance hold we did last week. You will definitely start to feel it in your hip abductors as you hold the pose for longer and longer.
    • Standing straight up, tighten your core and lift the left leg out to the side.
    • Try to balance on the right leg for a full minute. If you cannot hold it for the full minute, put the foot on the ground, reset, and go back into the pose.
  • Side Static Balance Hold – Right Leg (3 sets / 1-minute hold):man doing side static balance hold
    • Standing straight up, tighten your core and lift the right leg out to the side.
    • Try to balance on the left leg for a full minute. If you cannot hold it for the full minute, put the foot on the ground, reset, and go back into the pose.

Week 8 Workout Video

Put on your favorite workout music and let’s get to it!

Put It Together – Your Week 8 Schedule

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

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

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

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

Friday: 5 Minute Walking Warm-up / 3 Minutes Brisk Walking – 7 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 8 of Get Fit On A Budget’s weekly workout schedule template! Remember, we only have two weeks left of stability training to go before we get to functional training!

As always, let me know what you think in the comments below and if you have any questions about any of the moves presented in this week’s template! If you need to ask about modifications or alternatives, then please feel free to do so!

If you have been enjoying these workouts and know someone who is looking for a workout program, please click the share icons that followed you down the page or pop up at the end of the article! Thanks so much for being a part of this program!

I look forward to hearing from you and getting your thoughts on the workouts! Have a great week everyone!