Four (4) workouts per Unit - Each Unit will be two weeks. The workouts can be spread out over the week or if you go for a jog/walk/workout twice in the same day that will work too. No more than two
5 to 7 DAY EXERCISE LOG Exercise Log # 1Name___Scott Toups __________________________ Section # _81234_____ Start Date __10-17_____ End Date 10-24_
I. Cardiorespiratory Endurance| Day | Type of Exercise | Duration (Time) | Intensity (Peak Target Heart rate or Rate of Perceived Exertion) | Distance |
| 10/17 | Run | 22:30 | 164 HR | 2 miles |
| 10/18 | Walk/Run | 35:00 | 155 HR | 2.3 miles |
| 10/21 | Run | 10:35 | 172 | 1 Mile |
| 10/21 | Run/walk | 16:00 | 165 | 1.4 miles |
| 10/23 | Bike | 43:00 | 160 | 4.4 miles |
| 10/24 | Treadmill | 20:00 | 170 | 2.1 miles |
II. Muscular Strength/Muscular Endurance
| Exercise | Sunday Wt/Set/Reps | Monday Wt/Set/Reps | Tuesday Wt/Set/Reps | Wednesday Wt/Set/Reps | Thursday Wt/Set/Reps | Friday Wt/Set/Reps | Saturday Wt/Set/Reps |
| Bench Press | 135/2/10 | 135/2/10 | 145/2/10 | ||||
| Push ups | Body/3/20 | Body/3/20 | Body/3/20 | Body/3/20 | |||
| Planks | Body/1 min | Body/1 min | Body/1 min | Body/1 min | |||
| Squats | Body/3/1min | Body/3/1min | Body/3/1min | ||||
| Triceps dips | Body/3/10 | Body/3/10 | Body/3/10 | Body/3/10 | |||
| Dumbbell overhead press | 60/2/20 | 60/2/20 | 60/2/20 | 60/2/20 | |||
| RDL | 80/1/10 | 80/1/12 | |||||
| Bicep Curls | 25/3/10 | 25/3/10 | 25/3/10 | ||||
| crunches | Body/1/100 | Body/1/100 | Body/1/100 | Body/1/100 | Body/2/50 | ||
III. Flexibility
| Exercise | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Toe touch – Hamstring stretch | X | X | X | X | X | ||
| Quad Stretch | X | X | X | X | X | ||
| Side lean | X | X | X | X | X | ||
| High knees (30 second) | X | X | X | X | |||
| Lunge with spinal twist | X | X | X | X | |||
| Triceps stretch | X | X | X | x | X | ||
| Butterfly stretch | X | X | X | X | |||
| Butt kicks | X | X | X | X | |||
| Downward facing dog | x | x | X | X | |||
Descriptive Workout summary for the week: (Mandatory) What were your thoughts about how your workout went this week? Are there areas for improvement? _It was a good start to my workout. I was pretty sore after the first few days! I attended a HIIT workout on Thursday. At the class, we did 10 different workouts, 3 sets for 1 minute each._________________________________________ _________________________________________________________________________________________________________
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