Weekly Workout Schedule Template: Week 9

man doing a squat hold

Holy hippopotamus, Batman! Is it really already Week 9 of the weekly workout schedule template? Where in the world has all the time gone?

Welcome back to all those who have been following along with us during the last 8 Weeks. If you happen to be new here, you’ve missed a bunch, but that’s OK! Click HERE if you want to go back to Week 1 or you can check out the archives by heading up to the “Fitness Central” tab and clicking “Workouts”.

If you missed last week’s group of workouts, or if you don’t feel quite ready to tackle Week 9, then click HERE to go back to Week 8.

Full disclosure on this week’s stability workout: It’s difficult. It burns. It got me good! Stay tuned until we get to the video tape and you will see that I had to take a short rest on my squat holds because of what some lunges did to my legs. However, don’t let that discourage you! We have already established that short rests are merely a tool to help you achieve, not result of failure!

That being said, let’s get down to business with this week’s training schedule!

Cardio Training For Week 9Woman running in silhouette

*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.

Before getting into the schedule for the week, I just wanted to let everyone know that after a cold winter in which I did mostly resistance training every day, I have started running again. In fact, after a bit of catching up, I did the Week 8 cardio training right along with you! I must say, the first day was incredibly tough. I think I jumped into it a little too quickly.

The other factor was the cold. Though it says spring on the calendar, the air where I live still has that chill to it, which led to breathing issues (not to mention extremely cold ears!). I for one cannot wait until it is consistently warm for my runs!

However, as I kept going out, it got a lot better. Additionally, while I was tired, I felt good afterwards! I hope that encourages you to keep going because, in my experience, it really does get easier the more you practice.

Since this is a brand new week, you can probably guess that we are cutting down on the walking again and adding to the running. Instead of last week’s 3-minutes of walking / 7-minutes of jogging split, we are moving to 2-minutes of walking and 8-minutes of jogging. I, myself, am curious to see how my body responds from week to week! Let me know how yours has been!

Here is Week 9’s cardio schedule:

Day 1: Walk at a brisk pace for 2 minutes / Lightly jog for 8 minutes.

Day 2: Walk at a brisk pace for 2 minutes / Lightly jog for 8 minutes.

Day 3: Walk at a brisk pace for 2 minutes / Lightly jog for 8 minutes.

As with last week, if you want to keep track of your vitals, distance traveled, calories burned, etc. check out this review for a great, budget-friendly fitness tracker!

Stability Exercises For Week 9

Oh boy. This is where the going got tough. I can safely say that this was the most challenging workout to date, so I hope no one gets scared away. We’ve made it this far through our stability training; let’s get all the way to the end!

This week has a special focus on leg strength and stability, along with a couple of full body moves. Remember, with any static hold exercise, if you need a short break, take it, and then go back into the move. I think you are going to need it just like I did!

Here we go!

  • Static Lunge Hold – Left Leg Forward ( 3 sets / 1-minute hold):Man doing static lunge
    • Begin by standing and stepping forward with your left leg and lower down until you are in the lunge position. Be careful not to take too large a step.
    • Breathing normally, but will your core, back and arm muscles contracted hold the lunge position for as long as you can without letting your knee touch the floor.
    • If you need a breather, come up to standing for about 5-10 seconds before moving back into the lunge position.
    • Hold until the 1-minute mark is reached.
  • Static Lunge Hold – Right Leg Forward (3 sets / 1-minute hold):man doing static lunge
    • Begin by standing and stepping forward with your right leg and lower down until you are in the lunge position. Be careful not to take too large a step.
    • Breathing normally, but will your core, back and arm muscles contracted hold the lunge position for as long as you can without letting your knee touch the floor.
    • If you need a breather, come up to standing for about 5-10 seconds before moving back into the lunge position.
    • Hold until the 1-minute mark is reached.
  • Superman (3 sets / 12 repetitions)

:Man lying prone on the floorman doing superman exercise

    • Lying in the prone position (on your belly, face down to the ground) stretch your arms above your head.
    • Exhale, contract your abs, and simultaneously lift your upper body and thighs off of the floor until you reach the end of your range of motion.
    • Hold for a second before inhaling and lowering everything back down to the ground.
    • Repeat until all 12 repetitions have been completed.
  • Lateral Crawls (3 sets / 12 repetitions):

Man in plank positionman doing a lateral crawl

    • Come into the full plank position, leaving enough room to move on both your left and right side.
    • Breathing normally, but contracting your abdominal muscles by pulling them toward the spine, crawl sideways to the right or left for two “steps” before crawling two “steps” in the opposite direction.
    • Repeat until you have gone to the left 6 times and to the right 6 times for a total of 12 repetitions.
  • Squat Hold (3 sets / 1-minute hold):

man doing a squat hold

    • From the standing position, place your feet a little wider than shoulder-width apart.
    • Hinge your hips, sticking your butt out first, and sit down into a squat.
    • Make sure your thighs are parallel to the ground, your knees don’t move forward past your toes, and you keep a nice, straight back.
    • Contract your abdominal, arms, and back to get every bit of work you can out of the move.
    • Breathe normally and hold until the 1-minute mark is reached.
    • If you need to take a rest, come up out of the squat for 5-10 seconds before sitting right back into the hold.
  • Plank Shoulder Taps (3 sets / 12 repetitions each hand):

man in plank positionMan doing plank shoulder tapsMan doing plank shoulder taps

    • Come into the full plank position, being sure to keep your belly button pulled up into your spine.
    • Bring one hand to it’s opposite shoulder and hold for a second before bringing it back down to the floor.
    • Repeat with the other hand to its opposite shoulder.
    • Continue the exercise until each hand has touched the opposite shoulder 12 times for a total of 24 repetitions.

Week 9 Workout Video

Put on Rocky music or whatever it is that most pumps you up, because this is a doosey!

Put It Together – Your Week 9 Schedule

Monday: 5 Minute Walking Warm-up / 2-Minutes Brisk Walking – 8-Minutes Jogging (3 sets, totaling 30 minutes).

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

Wednesday: 5 Minute Walking Warm-up / 2-Minutes Brisk Walking – 8-Minutes Jogging (3 sets, totaling 30 minutes).

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

Friday: 5 Minute Walking Warm-up / 2-Minutes Brisk Walking – 8-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 9! We only have one week to go before we move into the functional movement training! To me, that is really exciting and if you have been with us for 9 weeks, you should feel a huge sense of accomplishment!

Let me know your thoughts on this week’s workouts in the comments section. If you have any questions, I would be glad to help out in any way that I can, whether it’s tips, modifications, etc. If you happen to know someone who is looking for a workout program, please take the time to click the share buttons that either followed you down the page or will be popping up momentarily!

Though this week of the weekly workout schedule template is a tough one, remember that you have made it this far and can achieve more than you think possible with the right amount of effort. Let’s stay determined, everyone!

Until next time, have a wonderful week of workouts everyone! I’ll see you right back here for Week 10!