WORKOUT
WORKOUT #3 (Stupendous 60) Page 1
You will complete the workouts on this log and submit it for Assessment 6.09.
This full three-week workout should include nine days for workout #3
Warm Up:
Circle the activity performed for your 5-10 minute warm-up:
Rope jumping xBrisk walking Stationary bicycling Stationary rowing
Other:_______________________
Flexibility:
Fill in the names of the stretches that you have chosen for each muscle group. You may choose static or dynamic.
Dates
Week One
Week Two
Week Three
11/16
11/17
11/18
11/19
11/20
11/21
11/23
11/24
11/25
11/26
11/27
11/28
Stretches
Repetitions (Reps) or Seconds Held
30
Lower back
20
14
15
30
Chest
20
15
30
Back of thighs
10
15
30
Inner thighs
10
14
15
30
Back thighs
10
15
10
30
Outer thighs
1o
14
10
30
Lower back
20
10
10
30
15
WORKOUT #3 (Stupendous 60) Page 2
Cardio:
Your RHR ______60_____ Your THR ________ to ________
Perform at least 20-30 minutes of cardio exercise of your choice. Circle the cardio activity performed.
xRope Jumping Stair Stepping Brisk walking Swimming; no gliding xBiking; no coasting Rollerblading Jogging Other_________________________
Muscular Strength:
Choose at least one or two exercises from each group to create your routine. Record the number of set and reps next to each exercise. For example, if you do one set of 10 reps, you should record 1/10.
Exercises
Fill in the names of the exercises that you have chosen for each muscle group.
Dates
Week One
Week Two
Week Three
11/16
11/17
11/18
11/19
11/20
11/21
11/22
11/23
11/23
11/24
11/25
11/26
11/27
Sets/Reps
Quadriceps
3/10
3/10
Hamstrings
1/10
2/10
3/10
2/20
3/10
2/10
Buttocks
3/10
3/10
Outer thigh
2/20
2/10
You will complete the workouts on this log and submit it for Assessment 6.09.
This full three-week workout should include nine days for workout #3
Warm Up:
Circle the activity performed for your 5-10 minute warm-up:
Rope jumping xBrisk walking Stationary bicycling Stationary rowing
Other:_______________________
Flexibility:
Fill in the names of the stretches that you have chosen for each muscle group. You may choose static or dynamic.
Dates
Week One
Week Two
Week Three
11/16
11/17
11/18
11/19
11/20
11/21
11/23
11/24
11/25
11/26
11/27
11/28
Stretches
Repetitions (Reps) or Seconds Held
30
Lower back
20
14
15
30
Chest
20
15
30
Back of thighs
10
15
30
Inner thighs
10
14
15
30
Back thighs
10
15
10
30
Outer thighs
1o
14
10
30
Lower back
20
10
10
30
15
WORKOUT #3 (Stupendous 60) Page 2
Cardio:
Your RHR ______60_____ Your THR ________ to ________
Perform at least 20-30 minutes of cardio exercise of your choice. Circle the cardio activity performed.
xRope Jumping Stair Stepping Brisk walking Swimming; no gliding xBiking; no coasting Rollerblading Jogging Other_________________________
Muscular Strength:
Choose at least one or two exercises from each group to create your routine. Record the number of set and reps next to each exercise. For example, if you do one set of 10 reps, you should record 1/10.
Exercises
Fill in the names of the exercises that you have chosen for each muscle group.
Dates
Week One
Week Two
Week Three
11/16
11/17
11/18
11/19
11/20
11/21
11/22
11/23
11/23
11/24
11/25
11/26
11/27
Sets/Reps
Quadriceps
3/10
3/10
Hamstrings
1/10
2/10
3/10
2/20
3/10
2/10
Buttocks
3/10
3/10
Outer thigh
2/20
2/10