Description
This assignment is a
weekly log
for you to keep track of and get credit for doing workouts for
our
physical fitness class
. You will need to complete
100 minutes
this week (
due this Sunday
). These activities will include the
Level 1 Speed & Agility HIIT
(25 minutes each) videos (please complete this workout once this week) and
Level 2 Speed & Agility
(please complete this workout once this week). Also, these should include
Jump Rope – 10’s
which you must complete at least twice this week. Other activities can include exercises that you find on the internet, stretching routine shown to you in this class, walking, jogging, and any other physical activity that would be beneficial for you. Please do not be afraid to be creative. However, you must complete each weeks required workout items listed below to receive full credit.
I want you to use this log to help motivate you to stay active. Maybe you do these workouts, stretching or conditioning exercises with a family member. By staying active you will not only get credit for this class, more importantly you will stay more physically fit, help reduce stress, go outside and perhaps spend some quality time with a family member. You can do these exercises and drills all
in 2 days
, over 3 days, over 7 days or any amount of days in a week. I want you to decide what is best for you for that particular week.
I would like you to cut and paste the “log template” below and use it when you hand in your weekly log assignment.
The log template is for 7 days but you can cut it down to 2 days or 3 days or any amount of days if that is what you choose to do for a particular week. You will need to put in the specific day, exercise/drill completed and total time in minutes. I have include sample workouts below the log template (with 100 minutes for logged exercise/drills).
I know most of you are already doing physical fitness activities during this “stay at home” time. I want you to get credit for these activities and introduce you to other activities that can be fitness related.
Grading
In order to receive
full credit
for this log you must do the following this week and list it in your weekly log:
Stretching
routine (5 minutes each) video (complete at least 2 times)
Level 1 Speed & Agility HIIT
(25 minutes each) video (complete at least 1 time)
Level 2 Speed & Agility
(25 minutes each) video (complete at least 1 time)
Jump Rope – 10’s
(5 minutes each) video (complete at least 2 times)
To get to the
100 minute Weekly Log minimum
, you can repeat the above exercises, walk/jog or add your own exercises (like biking, swimming, etc.). If you entered this class in good physical condition, I would recommend completing Level 1 Speed & Agility HIIT two times this week (instead of once) so you will have a total of 75 minutes of Level 1 and Level 2 workouts this week.
If you do less than the required items, you will only receive
partial credit or no credit
.
Weekly Log for Physical Fitness
Saturday – Date:
Exercise/Drill (time):
Exercise/Drill (time):
Sunday – Date:
Exercise/Drill (time):
Exercise/Drill (time):
Monday – Date:
Exercise/Drill (time):
Exercise/Drill (time):
Tuesday – Date:
Exercise/Drill (time):
Exercise/Drill (time):
Wednesday – Date:
Exercise/Drill (time):
Exercise/Drill (time):
Thursday – Date:
Exercise/Drill (time):
Exercise/Drill (time):
Friday – Date:
Exercise/Drill (time):
Exercise/Drill (time):
Sample log template for
2 day
Wednesday – Date:
Feb 3
Exercise/Drill (time):
Level 1 – Speed & Agility Video (25 mins)
Exercise/Drill (time):
Walk/Jog or abdominal routine (10 mins)
Exercise/Drill (time):
Stretching (5 mins)
Friday – Date:
Feb 5
Exercise/Drill (time):
Level 1 – Speed & Agility Video (25 mins)
Exercise/Drill (time):
Stretching (5 mins)
Sample log template for
3 days
Tuesday – Date:
Feb 2
Exercise/Drill (time):
Level 1 – Speed & Agility Video (25 mins)
Exercise/Drill (time):
Stretching (5 mins)
Wednesday – Date:
Feb 3
Exercise/Drill (time):
Walk/Jog (20 mins)
Exercise/Drill (time):
Stretching Routine (5 mins)
Friday – Date:
Feb 5
Exercise/Drill (time):
Level 1 – Speed & Agility Video (25 mins)
Exercise/Drill (time):
Stretching (5 mins)
Sample log template for
5 days
Monday – Date:
Feb 1
Exercise/Drill (time):
Level 1 – Speed & Agility Video (25 mins)
Exercise/Drill (time):
Stretching (5 mins)
Tuesday – Date:
Feb 2
Exercise/Drill (time):
Stretching Routine (5 mins)
Exercise/Drill (time):
Walk (10 mins)
Wednesday – Date:
Feb 3
Exercise/Drill (time):
Level 1 – Speed & Agility Video (25 mins)
Exercise/Drill (time):
Stretching (5 mins)
Thursday – Date:
Feb 4
Exercise/Drill (time):
Walk/Jog (10 mins)
Exercise/Drill (time):
Stretching Routine (5 mins)
Friday – Date:
Feb 5
Exercise/Drill (time):
Level 1 – Speed & Agility Video (25 mins)
Exercise/Drill (time):
Stretching (5 mins)
