WORKSHEET WEEK 7

FOURTH TERM
From October 26th to October 30th
Student’s name: _______CAÑAS DAVID______________ Class__11C__

PULSATIONS
RECOVERY
WEEK Normal Máximum H.R H.R H.R H.R H.R H.R Recovery
H.R H.R 1 2 3 4 5 6 Time
Monday 62 148 133 117 102 77 61 11
Tuesday 63 149 134 121 101 77 63 11
Wednesda 65 146 131 112 103 75 64 11
y
Thursday 61 145 135 115 97 73 62 11
Friday 64 142 130 114 99 66 65 11
REPETITIONS BY MINUTE
EXERCISE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
1.BUTT KICKS 49 52 51 48 53
2.TOUCHING ANKLES ABS 39 42 38 34 35
3.JUMPING JACK 58 62 59 60 59
4.LOW PLANK TO HIGH PLANK 23 26 27 21 22
5.SQUAT JUMP 35 37 34 29 28
6.HIP THRUST 45 49 48 46 47
7.ALTERNATE LONGES 35 38 36 33 34
8.SUPERMAN PLANK 34 37 32 34 31
9.SIDE ABS 25 26 24 22 23
10.HALF BURPEE 24 27 26 25 24

ISOMETRIC STRENGTH EXERCISES

TIME
EXERCISE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
1.FRONT PLANK 68 (seg) 65 (seg) 74 (seg) 80 (seg) 62 (seg)
2. RIGHT PLANK 24 (seg) 31 (seg) 28 (seg) 30 (seg) 22 (seg)
3. LEFT PLANK 27 (seg) 29 (seg) 24 (seg) 32 (seg) 30 (seg)
4.INVERTED PLANK 53 (seg) 52 (seg) 45 (seg) 43 (seg) 44 (seg)
5.SQUAT 53 (seg) 50 (seg) 48 (seg) 49 (seg) 52 (seg)