Custom Workout

Complete your Fitness Log in the table below, based on the fitness plan you
submitted to your teacher. Be as detailed as possible in your description of the
fitness activities, including warming up and cooling down, as well as how you felt
before, during, and after the workout.

Workout # 1 Workout # 2 Workout # 3

Date

Duration (in
minutes)

Location

Type / Purpose of
Activity

Description of
Activity

Comments

Coach Initials

Any additional comments / questions / concerns:

______________________________________
 ________________________________________________________________________
_______

________________________________________________________________________
_______

Course Workout

Complete the required activities as described below. Be as detailed as possible in

your description of the fitness activities, including warming up and cooling down, as
well as how you felt before, during, and after the workout.

If you completed additional workouts, use the extra column to describe them.

Workout # 4 Workout # 5 Any Add'l Workouts

Date

Duration (in
minutes)

Location

Activity Description Warm-up stretch Warm-up stretch

routine routine

Fitness Run Jump-rope or

run, jog or walk 1.5 jumping jacks: 7-10
miles minutes
3 sets 25 crunches or
Fitness Check-in sit-ups
As many push-ups 3 sets 15 squats
 3 sets 15 lunges
and sit-ups 3 sets 15 tricep
as you can do extensions
without stopping 3 sets 15 bicep curls

Cool-down stretch Cool-down stretch

routine routine

Aerobic; improve
respiratory
endurance; weekly
Fitness Test (goal is Anaerobic; muscular
to improve over endurance;
Activity Purpose time) flexibility

Fitness Run
time:___________
Push-up
Comments count:______
Sit-up count:______

Other:

Coach Initials

Any additional comments / questions / concerns:

________________________________________

________________________________________________________________________
_______

Next Week’s Proposed Plan

Finally, write a detailed description of your workout plan for the following week.
Remember to include a variety of activities that exercise different parts of your
body and help you accomplish the goals you have set.

If your teacher does not approve the plan, he or she will contact you to help adjust
your workout plan accordingly. If you do not hear from your teacher, the plan is
approved.

Workout # 1:

Warm-up: ___________________________________________________________

Workout: ___________________________________________________________

Cool down: __________________________________________________________

Goal(s) addressed: ____________________________________________________

Workout # 2:

Warm-up: ___________________________________________________________

Workout: ___________________________________________________________

Cool down: __________________________________________________________

Goal(s) addressed: ____________________________________________________

Workout # 3:
 Warm-up: ___________________________________________________________

Workout: ___________________________________________________________

Cool down: __________________________________________________________

Goal(s) addressed: ____________________________________________________

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8.2.8 Activity Log: Fitness Log # 8