Log for Gym Flvs
Name __Seymorer Harrison____________________________ Beginning Date ____________
WORKOUT #2 (Super 60) – Page 1
You will complete this log and submit it for Assessment 5.09.
The workout plan is introduced and described in Lesson 4.03.
You should complete nine days of workout #2
Directions:
Before beginning the Super 60, examine your last day of your Sensational 60. You may choose to keep the same warm-up, stretch, and cardio routine. However, you should try the new muscular strength and endurance exercises listed below. After nine days of participation, submit the three pages to your instructor in the Assessment Area.
Warm Up:
Circle the activity you will do for your 5-10 minute warm-up:
Rope jumping Brisk walking Stationary bicycling Stationary rowing
Flexibility: - Dynamic Stretches 1. Perform these exercises at least three times a week for the nine days. 2. At the top of each column, enter the date you exercised. 3. Next to each exercise, list the number of reps. The number should be increased every few days.
Flexibility Exercises | Dates | | 03/05 | 3/06 | 3/07 | 3/8 | 3/9 | 3/10 | 3/11 | 3/12 | 3/13 | | Repetitions (Reps) or Seconds Held | Upper back/ torso | 15 | 17 | 16 | 15 | 14 | 15 | 17 | 18 | 19 | Lower back | 15 | 17 | 14 | 12 | 14 | 13 | 15 | 15 | 19 | Side | 15 | 17 | 10 | 12 | 15 | 15 | 15 | 14 | 15 | Glutei | 15 | 17 | 11 | 1 | 05 | 17 | 15 | 12 | 16 | Calf | 15 | 17 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | Straddle | 15 | 17 | 15 | 15 | 17 | 14 | 15 | 14 | 15 | Front Lunge | 15 | 17 | 13 | 12 | 14 | 1 | 14 | 4 | 15 | Chest/biceps | 15 | 17 | 14 | 15 | 15 | 14 | 15 | 15 | 15 | Shoulder/triceps | 15 | 17 | 10 | 14 | 15 | 15 | 14 | 15 | 16 |
Cardio: Your RHR ___75________ Your THR ___60_____ to ____95____
Add 20-30 minutes of cardio to your warm-up and stretch routine. Circle the activity that you will do.
Rope Jumping Stair Stepping Brisk walking Swimming; no gliding
WORKOUT #2 (Super 60) – Page 1
You will complete this log and submit it for Assessment 5.09.
The workout plan is introduced and described in Lesson 4.03.
You should complete nine days of workout #2
Directions:
Before beginning the Super 60, examine your last day of your Sensational 60. You may choose to keep the same warm-up, stretch, and cardio routine. However, you should try the new muscular strength and endurance exercises listed below. After nine days of participation, submit the three pages to your instructor in the Assessment Area.
Warm Up:
Circle the activity you will do for your 5-10 minute warm-up:
Rope jumping Brisk walking Stationary bicycling Stationary rowing
Flexibility: - Dynamic Stretches 1. Perform these exercises at least three times a week for the nine days. 2. At the top of each column, enter the date you exercised. 3. Next to each exercise, list the number of reps. The number should be increased every few days.
Flexibility Exercises | Dates | | 03/05 | 3/06 | 3/07 | 3/8 | 3/9 | 3/10 | 3/11 | 3/12 | 3/13 | | Repetitions (Reps) or Seconds Held | Upper back/ torso | 15 | 17 | 16 | 15 | 14 | 15 | 17 | 18 | 19 | Lower back | 15 | 17 | 14 | 12 | 14 | 13 | 15 | 15 | 19 | Side | 15 | 17 | 10 | 12 | 15 | 15 | 15 | 14 | 15 | Glutei | 15 | 17 | 11 | 1 | 05 | 17 | 15 | 12 | 16 | Calf | 15 | 17 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | Straddle | 15 | 17 | 15 | 15 | 17 | 14 | 15 | 14 | 15 | Front Lunge | 15 | 17 | 13 | 12 | 14 | 1 | 14 | 4 | 15 | Chest/biceps | 15 | 17 | 14 | 15 | 15 | 14 | 15 | 15 | 15 | Shoulder/triceps | 15 | 17 | 10 | 14 | 15 | 15 | 14 | 15 | 16 |
Cardio: Your RHR ___75________ Your THR ___60_____ to ____95____
Add 20-30 minutes of cardio to your warm-up and stretch routine. Circle the activity that you will do.
Rope Jumping Stair Stepping Brisk walking Swimming; no gliding