You can copy the chart below or create your own using the template. Be sure to fill in all the blanks to record your actions and requirements accurately.

Question

Here is a quick walkthrough video to help you complete your log - CLICK HERE FOR VIDEO.
Week #8

Frequency

Type

Time

Intensity

Day

What did you do?

Total

Low - Medium - High

RPE or Heart Rate

Monday

Tuesday

Wednesday

Thursday

Friday

2.
Please record and upload a 2-minute video of your daily workout routine.

In your video, make sure to:

Show the exercises you’re doing clearly.
Mention the types of exercises.
Share how many reps or sets you complete.
Include any equipment you use.
Have fun, and get moving! 💪🎥

3.
Review your workouts: Look at your exercises or activities from this week and determine the category (Cardiovascular Exercise, Strength Training, Flexibility and Stretching, Sports and Outdoor Activities) they belong to. If they fit into more than one category, please explain why.​

4.
Motivation:
What motivated you to stay active this week? Were there any particular moments or achievements that kept you going?

Answer 1

Sure! Below is a filled-out example for Week #8 of a workout log. You can use this as a template and adjust the entries based on your own activities.

Week #8 Workout Log

| Day | Frequency | Type | Time | Intensity | RPE or Heart Rate | What did you do? | Total | |-----------|-----------|-----------------------|-----------|------------------|--------------------|---------------------------------------------------------|-------| | Monday | 1 | Cardiovascular | 30 mins | Medium | 130 bpm | Jogged around the neighborhood (3 miles) | 30 mins | | Tuesday | 1 | Strength Training | 45 mins | High | 150 bpm | Full body strength training: squats, push-ups, and lunges (3 sets of 12 reps each) | 45 mins | | Wednesday | 1 | Flexibility and Stretching | 20 mins | Low | 100 bpm | Yoga session focusing on flexibility | 20 mins | | Thursday | 1 | Cardiovascular | 30 mins | High | 140 bpm | Cycling session on stationary bike | 30 mins | | Friday | 1 | Sports | 60 mins | Medium | 120 bpm | Played basketball with friends | 60 mins |

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2. Daily Workout Video

I will create and upload a 2-minute video showcasing my daily workout routine, as instructed. I will demonstrate exercises like jogging, strength training routines including squat and push-up, and yoga stretches. I will mention the number of reps and sets for strength training and any equipment used, like weights for strength training and a yoga mat for stretching.

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3. Review of Workouts

• Monday and Thursday (Cardiovascular Exercise): Jogging and cycling both increased heart rate and improved cardiovascular fitness.
• Tuesday (Strength Training): The workout involved resistance exercises to improve muscle strength across multiple muscle groups.
• Wednesday (Flexibility and Stretching): Yoga focused on stretching and improving flexibility through different poses and holds.
• Friday (Sports): Playing basketball incorporates both cardiovascular benefits and strength as well as coordination and teamwork.

4. Motivation

This week, I was motivated by the beautiful weather, which made outdoor activities enjoyable. I was also thrilled to achieve a personal best in my jogging distance on Monday. The positive energy from my friends during the basketball game kept me active and engaged throughout the week.

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Feel free to customize this template with your own experiences and workout details!