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  • September 5-11 (WEEK 1) : 2 Consecutive Weeks Per Month (September To December 2021) 4 Consecutive Days Per Week

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    GALE GWEN JAVIER
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    The document contains a physical activity log tracking an individual's workouts over 8 weeks from September to December 2021. Each week, the individual performed squats, jogging, planking, and jumping jacks 4 times per week, and the frequency, intensity, time and/or distance of each activity was logged and generally increased over the weeks.

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    PA log

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    The document contains a physical activity log tracking an individual's workouts over 8 weeks from September to December 2021. Each week, the individual performed squats, jogging, planking, and jumping jacks 4 times per week, and the frequency, intensity, time and/or distance of each activity was logged and generally increased over the weeks.

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    © All Rights Reserved
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    8 views8 pages

    September 5-11 (WEEK 1) : 2 Consecutive Weeks Per Month (September To December 2021) 4 Consecutive Days Per Week

    Uploaded by

    GALE GWEN JAVIER
    The document contains a physical activity log tracking an individual's workouts over 8 weeks from September to December 2021. Each week, the individual performed squats, jogging, planking, and jumping jacks 4 times per week, and the frequency, intensity, time and/or distance of each activity was logged and generally increased over the weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    MATRIX FOR PHYSICAL ACTIVITY LOG

    *2 consecutive weeks per month (September to December 2021)


    *4 consecutive days per week

    September 5-11 (WEEK 1)


    NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE
    ACTIVITY
    Squats MON: 2 Sets (25 reps each set)
    TUE: 2 Sets (25 reps each set)
    WED: 2 Sets (25 reps each set)
    THU: 2 Sets (25 reps each set)
    Jogging MON: 2 sets (1.5 km each rep) (back and forth)
    TUE: 2 sets (1.5 km each rep) (back and forth)
    WED: 2 sets (1.5 km each rep) (back and forth)
    THU: 2 sets (1.5 km each rep) (back and forth)
    Planking MON: 30 sec. 2 rep
    TUE: 30 sec. 2 rep
    WED: 30 sec. 2 rep
    THU: 30 sec. 2 rep
    Jumping jacks MON: 2 Sets (25 reps each set)
    TUE: 2 Sets (25 reps each set)
    WED: 2 Sets (25 reps each set)
    THU: 2 Sets (25 reps each set)
    September 12-18 (WEEK 2)
    NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE
    ACTIVITY
    Squats MON: 2 Sets (25 reps each set)
    TUE: 2 Sets (25 reps each set)
    WED: 2 Sets (25 reps each set)
    THU: 2 Sets (25 reps each set)
    Jogging MON: 2 sets (1.5 km each rep) (back and forth)
    TUE: 2 sets (1.5 km each rep) (back and forth)
    WED: 2 sets (1.5 km each rep) (back and forth)
    THU: 2 sets (1.5 km each rep) (back and forth)
    Planking MON: 30 sec. 2 rep
    TUE: 30 sec. 2 rep
    WED: 30 sec. 2 rep
    THU: 30 sec. 2 rep
    Jumping jacks MON: 2 Sets (25 reps each set)
    TUE: 2 Sets (25 reps each set)
    WED: 2 Sets (25 reps each set)
    THU: 2 Sets (25 reps each set)
    OCTOBER 3-9 (WEEK 3)
    NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE
    ACTIVITY
    Squats MON: 2 Sets (30 reps each set)
    TUE: 2 Sets (30 reps each set)
    WED: 2 Sets (30 reps each set)
    THU: 2 Sets (30 reps each set)
    Jogging MON: 2 sets (1.5 km each rep) (back and forth)
    TUE: 2 sets (1.5 km each rep) (back and forth)
    WED: 2 sets (1.5 km each rep) (back and forth)
    THU: 2 sets (1.5 km each rep) (back and forth)
    Planking MON: 40 sec. 2 rep
    TUE: 40 sec. 2 rep
    WED: 40 sec. 2 rep
    THU: 40 sec. 2 rep
    Jumping jacks MON: 2 Sets (40 reps each set)
    TUE: 2 Sets (40 reps each set)
    WED: 2 Sets (40 reps each set)
    THU: 2 Sets (40 reps each set)
    OCTOBER 10-16 (WEEK 4)
    NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE
    ACTIVITY
    Squats MON: 2 Sets (30 reps each set)
    TUE: 2 Sets (30 reps each set)
    WED: 2 Sets (30 reps each set)
    THU: 2 Sets (30 reps each set)
    Jogging MON: 2 sets (1.5 km each rep) (back and forth)
    TUE: 2 sets (1.5 km each rep) (back and forth)
    WED: 2 sets (1.5 km each rep) (back and forth)
    THU: 2 sets (1.5 km each rep) (back and forth)
    Planking MON: 40 sec. 2 rep
    TUE: 40 sec. 2 rep
    WED: 40 sec. 2 rep
    THU: 40 sec. 2 rep
    Jumping jacks MON: 2 Sets (40 reps each set)
    TUE: 2 Sets (40 reps each set)
    WED: 2 Sets (40 reps each set)
    THU: 2 Sets (40 reps each set)
    NOVEMBER 7-13 (WEEK 5)
    NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE
    ACTIVITY
    Squats MON: 2 Sets (40 reps each set)
    TUE: 2 Sets (40 reps each set)
    WED: 2 Sets (40 reps each set)
    THU: 2 Sets (40 reps each set)
    Jogging MON: 2 sets (1.5 km each rep) (back and forth)
    TUE: 2 sets (1.5 km each rep) (back and forth)
    WED: 2 sets (1.5 km each rep) (back and forth)
    THU: 2 sets (1.5 km each rep) (back and forth)
    Planking MON: 50 sec. 2 rep
    TUE: 50 sec. 2 rep
    WED: 50 sec. 2 rep
    THU: 50 sec. 2 rep
    Jumping jacks MON: 2 Sets (50 reps each set)
    TUE: 2 Sets (50 reps each set)
    WED: 2 Sets (50 reps each set)
    THU: 2 Sets (50 reps each set)
    NOVEMBER 14-20 (WEEK 6)
    NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE
    ACTIVITY
    Squats MON: 2 Sets (40 reps each set)
    TUE: 2 Sets (40 reps each set)
    WED: 2 Sets (40 reps each set)
    THU: 2 Sets (40 reps each set)
    Jogging MON: 2 sets (1.5 km each rep) (back and forth)
    TUE: 2 sets (1.5 km each rep) (back and forth)
    WED: 2 sets (1.5 km each rep) (back and forth)
    THU: 2 sets (1.5 km each rep) (back and forth)
    Planking MON: 50 sec. 2 rep
    TUE: 50 sec. 2 rep
    WED: 50 sec. 2 rep
    THU: 50 sec. 2 rep
    Jumping jacks MON: 2 Sets (50 reps each set)
    TUE: 2 Sets (50 reps each set)
    WED: 2 Sets (50 reps each set)
    THU: 2 Sets (50 reps each set)
    DECEMBER 5-11 (WEEK 7)
    NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE
    ACTIVITY
    Squats MON: 2 Sets (60 reps each set)
    TUE: 2 Sets (60reps each set)
    WED: 2 Sets (60 reps each set)
    THU: 2 Sets (60 reps each set)
    Jogging MON: 2 sets (1.5 km each rep) (back and forth)
    TUE: 2 sets (1.5 km each rep) (back and forth)
    WED: 2 sets (1.5 km each rep) (back and forth)
    THU: 2 sets (1.5 km each rep) (back and forth)
    Planking MON: 60 sec. 2 rep
    TUE: 60 sec. 2 rep
    WED: 60 sec. 2 rep
    THU: 60 sec. 2 rep
    Jumping jacks MON: 2 Sets (60 reps each set)
    TUE: 2 Sets (60 reps each set)
    WED: 2 Sets (60 reps each set)
    THU: 2 Sets (60 reps each set)
    DECEMBER 12-18 (WEEK 8)
    NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE
    ACTIVITY
    Squats MON: 2 Sets (60 reps each set)
    TUE: 2 Sets (60reps each set)
    WED: 2 Sets (60 reps each set)
    THU: 2 Sets (60 reps each set)
    Jogging MON: 2 sets (1.5 km each rep) (back and forth)
    TUE: 2 sets (1.5 km each rep) (back and forth)
    WED: 2 sets (1.5 km each rep) (back and forth)
    THU: 2 sets (1.5 km each rep) (back and forth)
    Planking MON: 60 sec. 2 rep
    TUE: 60 sec. 2 rep
    WED: 60 sec. 2 rep
    THU: 60 sec. 2 rep
    Jumping jacks MON: 2 Sets (60 reps each set)
    TUE: 2 Sets (60 reps each set)
    WED: 2 Sets (60 reps each set)
    THU: 2 Sets (60 reps each set)

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