PFW PEDOMETER/EXERCISE LOG

THURSDAY FRIDAY SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY

DATE 26-Nov 27-Nov 28-Nov 29-Nov 30-Nov 1-Dec 2-Dec

STEPS TAKEN 4,827 11,721 6,301 5,962 6,539 6,578 9,483

Thanksgiving Turf Track @ high schoolWorked 11-7 Worked 3-10 Worked 2-10 Worked 2-10 Went to mall
TYPES OF Ate tons of food Walked Dog Watched a movie after work
Went to my moms before BUSY
work day @ work Friends dad birthday Yoga
ACTIVITIES Watched movies Jumped on trampoline Cooked din din Did homework Christmas shopping
(including time spent
participating in Helped Mom cook Took a nap Went out to dinner
activity) Played with Puppies Went downtown and looked at Christmas lights

WEEKLY TOTAL: 51,411

Required Two Days of Exercise Log

HEALTH- RPE (should be at least DESCRIPTION OF WORKOUT (i.e., elliptical weight loss program - resistance 4/8, crossramp
DATE AND
TYPE OF RELATED 4-6/moderate intensity 2/10; upper body lift - bench press, seated rows, shoulder press, lat pull downs; etc.), COMMENTS (i.e.,
DURATION OF
EXERCISE FITNESS throughout most of felt energized during and after workout today, tried new yoga class at gym today and want to do it again!,
EXERCISE workout)
COMPONENT(S) etc.), AND URL (if applicable)
Flexibility, Muscular 50 donkey kick backs, 25 jump squats, 15 ski squats with 10 lbs dumbbells, 15 deadlifts, 30 walking lunges, 50
Strength, glutei bridge with abduction, 30 courtesy lunges, repeat 4 times. 1 mile around track heart rate 137 bpm.
11/27 35 minutes Weights, Running Cardiorespiratory 3/9 RPE COMMENTS: My legs and glutes were so sore about 3 hours after the exercise I ended up taking a nap that
Endurance, Muscular was some of the best sleep I’ve ever gotten in my life. I also really enjoyed this workout because it kept me
Endurance moving and warm outside.
Deep breathing finding a rhythm that works for me, cat cow, slow mountain climbers, knees tucked child pose,
lunges, peaceful warrior, stretched my back etc (just don’t know the technical name) COMMENTS: I started to
12/2/2020 27:54 Yoga Flexibility 2/6 RPE feel very overwhelmed because of classes ending soon and the work I need to finish before now and then so I
chose Ann anxiety and stress related yoga video and I felt that it was a little helpful as well as taking ease off
my back I didn’t feel in as much pain afterwards.
https://www.youtube.com/watch?v=hJbRpHZr_d0