The Best Seven-Day Workout Routine

Developing a successful exercise program requires discipline, but instituting a program for the entire week requires discipline and smarts as the demon of overtraining lurks in the background. Programs for strength and endurance are designed for three to five days a week on average. However, this routine is intended as an adjunct to your existing schedule. Using this seven-days-a-week program for flexibility and mobility, you'll ensure a healthy, resilient body.

Take a Walk

Walking is a basic movement pattern. If you're out of shape, walking is a useful tool in re-establishing a healthy heart and losing weight. For those with weak hamstrings walking is a safe, controlled training method. For those with tight hip flexors, fitness expert Sean Schniederjan recommends making a "slight glute contraction each time you take a step" for better "posture." For healthy individuals, walking provides active recovery. Walking 15 minutes a day will suffice for everyone. Do this at the end of a heavy day of training or the beginning of a light one.

Stretch It Out

After walking, it's time to stretch. Researcher Len Kravitz claims five to seven days of stretching is perfectly safe. It yields important gains for physical development. Stretching increases your overall range of motion or ROM. This means reaching higher and squatting deeper, making it easier to break parallel on back squats. Perform 30 second static stretches for each muscle group or take a yoga class.

Foam Rolling

You'll end the workout with foam rolling, which is a form of myofascial release. Much like a massage, it relaxes the thin layer of tissue surrounding the muscles. Many companies like Rumble Roller, Trigger Point and SMR sells tools and resources for beginners and advanced practitioners alike. Like stretching, foam rollers can be used as tool for "injury prevention and performance enhancement." Although occasionally used for the upper body, a beginner should focus on rolling the length of quad, IT band and gluteus. Make sure to roll slowly, accumulating 10 repetitions, back and forth, per muscle.


This program will improve your mood, posture and performance. Flexibility and mobility are regularly ignored in most training programs. They aren't just for rehabilitative programs. They're for everyone. People become obsessed with gaining mass and dropping body fat at the expense of other attributes. They're a collection of tight muscles and tendonitis. Make time to walk, stretch and foam roll. It will improve your rate of return in other training programs and your quality of life.

About the Author

David Arroyo is a 20th level nerd with specialty classes in fitness and arts. After getting his Master of Arts in English from Florida State University. He became an A.C.E.certified trainer and health coach. In addition, he completed the Crossfit Kettlebell certification. When not consumed with writing, he's pursuing his purple belt in BJJ.