H.S.

Physical Education Exercises & Cardio Chart

Name:_____Eliza
Kester___________

Class:______3 hour _______

***Each week, on your Remote Days 1,2,3,4(Mon., Tues., Wed., Thurs.), you will perform 3 different
Exercises and perform 3 Sets for each exercise. You will try and perform as many Reps as you can
do in each set for each exercise. Record your results for each set on this document/worksheet.
Once you have entered your results for each exercise and day the file/document will automatically
save it.

***You will also perform 1 Cardio Activity for 15-30 minutes. Pick from the list below of Cardio
Activities and write in what Cardio Activity you chose to do for that day and how many minutes you
were active for. Cardio Activities:

*Running/Jogging *Swimming *Jump Rope *Climbing Stairs *Dancing

*Riding a Bike *Jumping Jacks *Walking/Hiking *Jumping on Trampoline

***After you have finished the workout each day you will have to have a Parent/Guardian type in their
Initials to sign off on your sheet to show that you performed the workout. You will not get credit if your
Parent/Guardian does not sign.

***I will be looking online at your chart sheet at the end of each day to see if you completed
the workout for that day. *This is how you will receive a grade. Make sure you are recording your
results for each exercise on this document/worksheet.

***Every Friday, for your Remote assignment that day, a separate assignment will also be
posted in your Google Classroom for P.E.

Week & Exercise Exercise Exercise Cardio Parent/Guardian

Date #1 #2 #3 Activity Signature
Week 2 - Air Squats Lunges Leg Lifts Activity: Katie Petersen
Mon. Aug.
8/31 1 mile
Set#1:__10 Set#1:__10 Set#1:_10
Remote
Day 1
Minutes:
Set#2:__10 Set#2:__10 Set#2:_10
20

Set#3:__10 Set#3:__10 Set#3:_10

Week 2 - Push-Ups Chair Dips Mountain Activity:

Tues. Climbers
Sept. 9/1 1 mile
Set#1:_10
Set#1:___5 Set#1:__15
Remote
Day 2 Minutes:
Set#2:_10
Set#2:___5 Set#2:__15 20

Set#3:_10
Set#3:___5 Set#3:__15

Week 2 - Broad Knee Tuck Crunches Activity: Katie Petersen

Wed. Jumps
Sept. 9/2 Jumps 1 mile
Set#1:___5
Set#1:__5 Set#1:_10
Remote
Day 3 Minutes:
Set#2:___5
Set#2:___5 Set#2:_10 20

Set#3:___5
Set#3:___5 Set#3:_10

Week 2 - Diamond Wide Grip V-Ups Activity: Katie Petersen

Thurs.
Sept. 9/3 Push-Ups Push-Ups 1 mile

Set#1:__3_ Set#1:___3 Set#1:__5

Remote
Day 4 Minutes:
 Set#2:__3_ Set#2:__3_ Set#2:__5 20

Set#3:__3_ Set#3:__3_ Set#3:__5

Week 3 - Jumping High Heel Taps Activity: Katie Petersen

Mon. Jacks Knees
Sept. 9/7 1 mile
Set#1:__15
Set#1:_15
Remote
Set#1:__10
Day 1 Set#2:_15 Minutes:
Set#2:__15
20
Set#2:__10
Set#3:_15
Set#3:__15
Set#3:__10

Week 3 - Decline Incline Plank Activity: Katie Petersen

Tues. Push-Ups Push-Ups Jack
Sept. 9/8 1 mile
Feet on Chair Hands on Chair
Remote
Set#1:__4 Set#1:__4 Set#1:__3
Day 2 Minutes:

20
Set#2:__4 Set#2:__4 Set#2:_3

Set#3:___4 Set#3:__4 Set#3:__3

Week 3 - Burpees Glute Superman Activity: Katie Petersen

Wed. Bridge
Sept. 9/9 1 mile
Set#1:___5
Set#1:___5 Set#1:__4
Remote
Day 3 Minutes:
Set#2:___5
Set#2:___5 Set#2:__4 20

Set#3:___5
Set#3:___5 Set#3:__4
Week 3 - Push-Ups Chair Dips Russian Activity:
Thurs. Twists
Sept. 9/10
Set#1:____
Set#1:____ Set#1:____
Remote
Day 4 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____

Week 4 - Air Squats Lunges Leg Lifts Activity:

Mon.
Sept. 9/14
Set#1:____ Set#1:____ Set#1:____
Remote
Day 1 Minutes:
Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 4 - Diamond Wide Grip V-Ups Activity:

Tues. Push-Ups Push-Ups
Sept. 9/15
Set#1:____ Set#1:____
Set#1:____
Remote
Day 2 Minutes:
Set#2:____ Set#2:____
Set#2:____

Set#3:____ Set#3:____
Set#3:____

Week 4 - Broad Knee Tuck Crunches Activity:

Wed. Jumps Jumps
Sept. 9/16
Set#1:____ Set#1:____
Set#1:____
Remote
Day 3 Minutes:
Set#2:____ Set#2:____
 Set#2:____
Set#3:____ Set#3:____

Set#3:____

Week 4 - Decline Incline Plank Activity:

Thurs. Push-Ups Push-Ups Jacks
Sept. 9/17
Feet on Chair Hand on Chair
Remote
Set#1:____ Set#1:____ Set#1:____
Day 4 Minutes:

Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 5 - Jumping High Heel Taps Activity:

Mon. Jacks Knees
Sept. 9/21
Set#1:____
Set#1:____
Remote
Set#1:____
Day 1 Minutes:
Set#2:____
Set#2:____
Set#2:____

Set#3:____
Set#3:____
Set#3:____

Week 5 - Push-Ups Chair Dips Mountain Activity:

Tues. Climbers
Sept. 9/22
Set#1:____
Set#1:____ Set#1:____
Remote
Day 2 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____
Week 5 - Burpees Glute Superman Activity:
Wed. Bridges
Sept. 9/23 Set#1:____ Set#1:____
Set#1:____
Remote
Day 3 Set#2:____ Set#2:____ Minutes:
Set#2:____

Set#3:____ Set#3:____
Set#3:____

Week 5 - Diamond Wide Grip V-Ups Activity:

Thurs. Push-Ups Push-Ups
Sept. 9/24
Set#1:____
Remote
Set#1:____ Set#1:____
Day 4 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____

Week 6 - Air Squats Lunges Leg Lifts Activity:

Mon.
Sept. 9/28
Set#1:____ Set#1:____ Set#1:____
Remote
Day 1 Minutes:
Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 6 - Decline Incline Plank Activity:

Tues. Push-Ups Push-Ups Jacks
Sept. 9/29
Feet on Chair Hands on Chair
Remote Set#1:____ Set#1:____ Set#1:____ Minutes:
Day 2

Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week & Exercise Exercise Exercise Cardio Parent/Guardian

Date #1 #2 #3 Activity Signature

Week 6 - Air Squats Lunges Leg Lifts Activity:

Wed. Aug.
9/30
Set#1:____ Set#1:____ Set#1:____
Remote
Day 3 Minutes:
Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 6 - Push-Ups Chair Dips Mountain Activity:

Thurs. Climbers
Sept. 10/1
Set#1:____
Set#1:____ Set#1:____
Remote
Day 4 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____
Week 7 - Broad Knee Tuck Crunches Activity:
Mon. Oct. Jumps
10/5 Jumps
Set#1:____
Set#1:____ Set#1:____
Remote
Day 1 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____

Week 7 - Diamond Wide Grip V-Ups Activity:

Tues. Oct.
10/6 Push-Ups Push-Ups

Set#1:____ Set#1:____ Set#1:____

Remote
Day 2 Minutes:

Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 7 - Jumping High Heel Taps Activity:

Wed. Oct. Jacks Knees
10/7
Set#1:____
Set#1:____
Remote
Set#1:____
Day 3 Minutes:
Set#2:____
Set#2:____
Set#2:____

Set#3:____
Set#3:____
Set#3:____
Week 7 - Decline Incline Plank Activity:
Thurs. Push-Ups Push-Ups Jack
Oct. 10/8
Feet on Chair Hands on Chair
Remote
Set#1:____ Set#1:____ Set#1:____
Day 4 Minutes:

Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 8 - Burpees Glute Superman Activity:

Mon. Oct. Bridge
10/12
Set#1:____
Set#1:____ Set#1:____
Remote
Day 1 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____

Week 8 - Push-Ups Chair Dips Russian Activity:

Tues. Oct. Twists
10/13
Set#1:____
Set#1:____ Set#1:____
Remote
Day 2 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____

Week 8 - Air Squats Lunges Leg Lifts Activity:

Wed. Oct.
10/14
Set#1:____ Set#1:____ Set#1:____
Remote
Day 3 Minutes:
 Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 8 - Diamond Wide Grip V-Ups Activity:

Thurs. Push-Ups Push-Ups
Oct. 10/15
Set#1:____ Set#1:____
Set#1:____
Remote
Day 2 Minutes:
Set#2:____ Set#2:____
Set#2:____

Set#3:____ Set#3:____
Set#3:____

Week 9 - Broad Knee Tuck Crunches Activity:

Mon. Oct. Jumps Jumps
10/19
Set#1:____ Set#1:____
Set#1:____
Remote
Day 1 Minutes:
Set#2:____ Set#2:____
Set#2:____

Set#3:____ Set#3:____
Set#3:____

Week 9 - Decline Incline Plank Activity:

Tues. Oct. Push-Ups Push-Ups Jacks
10/20
Feet on Chair Hand on Chair
Remote
Set#1:____ Set#1:____ Set#1:____
Day 2 Minutes:

Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 9 - Jumping High Heel Taps Activity:
Wed. Oct. Jacks Knees
10/21
Set#1:____
Set#1:____
Remote
Set#1:____
Day 3 Minutes:
Set#2:____
Set#2:____
Set#2:____

Set#3:____
Set#3:____
Set#3:____

Week 9 - Push-Ups Chair Dips Mountain Activity:

Thurs. Climbers
Oct. 10/22
Set#1:____
Set#1:____ Set#1:____
Remote
Day 4 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____

Week 10 - Burpees Glute Superman Activity:

Mon. Oct. Bridges
10/26 Set#1:____ Set#1:____
Set#1:____
Remote
Day 1 Set#2:____ Set#2:____ Minutes:
Set#2:____

Set#3:____ Set#3:____
Set#3:____
Week 10 - Diamond Wide Grip V-Ups Activity:
Tues. Oct. Push-Ups Push-Ups
10/27
Set#1:____
Remote
Set#1:____ Set#1:____
Day 2 Minutes:
Set#2:____
Set#2:____ Set#2:____

Set#3:____
Set#3:____ Set#3:____

Week 10 - Air Squats Lunges Leg Lifts Activity:

Wed. Oct.
10/28
Set#1:____ Set#1:____ Set#1:____
Remote
Day 3 Minutes:
Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____

Week 10 - Decline Incline Plank Activity:

Thurs. Push-Ups Push-Ups Jacks
Oct. 10/29
Feet on Chair Hands on Chair
Remote
Set#1:____ Set#1:____ Set#1:____
Day 4 Minutes:

Set#2:____ Set#2:____ Set#2:____

Set#3:____ Set#3:____ Set#3:____