Weekly log #11

This assignment is a weekly log for you to keep track of and get credit for doing workouts for our physical fitness class. You will need to complete 100 minutes this week (due this Monday).

I would like you to cut and paste the “log template” below and use it when you hand in your weekly log assignment. The log template is for 7 days but you can cut it down to 3 days or 5 days or any amount of days if that is what you choose to do for a particular week. You will need to put in the specific day, exercise/drill completed and total time in minutes.

Grading

In order to receive full credit for this log you must do ALL the following this week and list it in your weekly log:

• Stretching routine (5 minutes each) video (complete at least 3 times)
• 20 Minutes With This Strength-Training Workout (20-24 minutes each) video (complete at least 1 time)
• 19 Minute HIIT (19 min) video (complete at least 1 time)
• Video Assignment 19 Minute HIIT (2 minutes each) video (complete at least 2 times – 1 for practice and 1 for your video)
• Pick 1 workouts from Level 1 Speed & Agility HIIT, Level 2 Speed & Agility, 19 Minute HIIT, Level 1 Full Body HIIT, Level 2 Full Body workout, 20 Minutes With This Strength-Training Workout (25 or 19 minutes each) video
• At least twice (your choice) from the following core exercises 100 Crunches (5 minutes each) or 100 Plank SOSOS (5 minutes each) or 7 Minute Sitting Core (7 minutes) video

To get to the 100 minute Weekly Log minimum, you can repeat the above exercises, or choose from the list below. If you go over the 100 minute Weekly Log minimum please list the exercises. I really would like to see all the great workouts you are completing during your week.

If you do less than the required items, you will only receive partial credit or no credit.

Below is a list of workouts in different areas that we have covered in this course. This list is to help you choose your workouts for the week besides the required workouts. Please choose from this list when deciding on the workouts to use beyond the minimum workouts listed above under Grading “to earn full credit“.

Workout Video Library for ES 19abc

• Stretching
  • Stretching video (5 mins)
• Core
  • 100 crunches (5 mins)
  • 100 planks SOSOS (6 mins)
  • 7 minute sitting core (7 mins)
• Workouts – extended time
  • Level 1 Speed & Agility HIIT (25 mins)
  • Level 2 Speed & Agility (25 mins)
  • 19 Minute HIIT (19 mims)
  • Level 1 Full Body HIIT (25 mins)
  • Level 2 Full Body (25 mins)
  • 20 Minutes With This Strength-Training Workout (20-24 mins)
• Cardio/Core Workouts – short time
  • Jump Rope 10’s (5 mins)
  • 50 burpie, push-up, jump (5-10 mins)
  • 90 second Speed & Agility (2 mins)
• Strength Training
  • BST – biceps, shoulders, triceps (10 mins)

I will be adding to this list as we progress through the semester. We will be creating a “workout library” for you to use throughout this semester and hopefully beyond this semester. Remember you can also add your own current workouts or workouts you attain through the internet for your weekly log.

Weekly Log for Physical Fitness

Monday – Date:

Exercise/Drill (time):

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Tuesday – Date:

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Wednesday – Date:

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Thursday – Date:

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Friday – Date:

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Saturday – Date:

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Sunday – Date:

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