PE 101 – Physical Fitness Gymnastics and Aerobics

First Semester, AY 2022 – 2023

FITNESS LOG
Month:_______ Name: Shenna Rose O. Magsino
Week#____ Section: ____BSMA-1104

.
FITNESS ACTIVITIES PROOF TOTAL TIME NOTES
DAY (Did you meet your goal? Did
(See note on intensity level*) TODAY you work out longer than last
week? Were you sore the next
day?)
Activities:
-Side to side Lunge with Reach
-Standing Calf and Hamstring Stretch
-Hamstring and Thoracic Rotation
-Squat Push Up
-Hurdless
MONDAY -Side to side Lunge with Step
-It Band Stretch
-Walking Quad Stretch
I met my goal on this day. And it’s a
-Dynamic Squat Stretch
8:30-10am little bit tiring.
-Half Kneeling Thoracic Rotation
-Wringing out the Towel
-Jumps for Height
-Split Squat Jump
-Plyko Jacks
-X Hops

Intensity level: Moderate

Sets: 2

Repetitions: 5

How long? 20-25 minutes

Activity:
-Squat Jumps
-Jumps for Height
-Plyko Jacks
-Single Leg Deadlift Hops
 TUESDAY -Ins and Outs
-Snowboard Hops
-X Hops
-Press Jacks
-Wringing out the towel Just like yesterday, I met my goal on
-Side to side Lunge with Reach 8:00-10:15am this day but my legs are sore therefore
-Standing Calf and Hamstring Stretch my exercise today is so tiring.
-Squat Push Up
-It Band Stretch
-Split Squat Jump
-Hurdless

Intensity level: Vigorous

Sets:2

Repetitions: 5

How long? 20-25 minutes

Activity:
-Standing Calf and Hamstring Stretch
-Side to side Lunge with Reach
-Press Jacks
-Wringing out the Towel
WEDNESDA
-Snowboard Hops
Y On this day I met my goal just like the
-Ins and Outs 8:30-10:00am other day. I workout and I don’t felt any
- Jumps for Height sore at all.
-Squat Jumps
-Plyko Jacks
-X Hops
-Single Leg Deadlift Hops
-Hurdless
-Split Squat Jump
-Walking Quad Stretch
-It Band Stretch

Intensity level: Moderate

Sets: 2

Repetitions: 5
 How long? 25 minutes

Activity:
-Side to side Lunge with Reach
-Standing Calf and Hamstring Stretch
THURSDA -Hurdless
Y
-Walking Quad Stretch
-Dynamic squat Stretch
-Wringing out the Towel
-Jumps for Height
-It Band Stretch
-Side to side Lunge with Step 8:00-10:00am
-Squat Push Up
-Half Kneeling Thoracic Rotation
-Plyko Jacks
-X Hops
-Press Jacks

Intensity level: Vigorous

Sets: 2

Repetitions: 5

How long? 25 minutes

Activity:

Intensity level:

Sets:

FRIDAY Repetitions:

How long?

Activity:

Intensity level:

Sets:
 SATURDA
Y Repetitions:

How long?

SUNDAY REST DAY

WEEKLY
TOTALS

*Intensity level: If you can sing while you’re exercising, enter “light” intensity. If you can talk, enter “moderate.” If you’re out of breath, enter
“vigorous.”