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