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Weekly movement planner

One page. Strength sessions, cardio, mobility, walking. Plan it Sunday evening; tick it as the week goes. Educational targets shown — not medical advice.

Related micro-course

When to use this

  • When the week has been ambushing your training intent.
  • Before a busy fortnight, to pre-commit to the movement floor.
  • When recovery time is shrinking and you need to redistribute load deliberately.

How to complete it

  • Plan the floor (what happens on the worst day) before the ceiling (what happens on the best).
  • Distribute load across the week rather than maximising weekend training.
  • Pick a recovery day deliberately, not by exhaustion.

Common mistakes

  • Planning around peak weeks rather than typical weeks.
  • Ignoring the rest of life as load.
  • Treating cardio and strength as substitutes. They're complements.

Weekly movement planner

Vinthony Academy · vinthony.com

Educational weekly target (most adults)

  • • Strength: 2-4 sessions, 30-45 min each (compound movements priority).
  • • Zone 2 cardio: 90-180 min total.
  • • Mobility: 10 min daily.
  • • Walking: 7,000+ steps most days.
DayStrengthCardioMobilityWalk (steps)
Mon
Tue
Wed
Thu
Fri
Sat
Sun

One movement I'm progressing this week.