Free Fitness Weekly To Do List Template
Fitness Weekly To Do List
1. Introduction
This Fitness Weekly To Do List is designed to help individuals maintain a structured and balanced fitness routine. It includes various sections to ensure all aspects of fitness, such as cardio, strength training, flexibility, and rest, are covered.
2. Personal Information
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Name: [YOUR NAME]
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Email: [YOUR EMAIL]
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Week Starting: July 8, 2050
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Week Ending: July 14, 2050
3. Weekly Fitness Goals
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Cardiovascular Training: 3 sessions of 30 minutes each.
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Strength Training: 3 sessions targeting different muscle groups.
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Flexibility/Stretching: Daily 10-minute sessions.
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Rest and Recovery: At least 1 rest day.
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Hydration: Drink at least 8 glasses of water daily.
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Nutrition: Balanced diet with a focus on proteins, carbs, and healthy fats.
4. Weekly Workout Schedule
|
Day |
Activity |
Duration |
Time |
Notes |
|---|---|---|---|---|
|
Monday |
Cardio (Running) |
30 minutes |
7:00 AM |
Include warm-up and cool-down |
|
Tuesday |
Strength (Upper Body) |
45 minutes |
6:00 PM |
Focus on chest, shoulders, and triceps |
|
Wednesday |
Flexibility |
10 minutes |
8:00 AM |
Full-body stretching |
|
Thursday |
Cardio (Cycling) |
30 minutes |
7:00 AM |
Use a stationary bike or outdoor |
|
Friday |
Strength (Lower Body) |
45 minutes |
6:00 PM |
Focus on legs and glutes |
|
Saturday |
Cardio (Swimming) |
30 minutes |
10:00 AM |
Incorporate different strokes |
|
Sunday |
Rest Day |
- |
- |
Recovery and relaxation |
5. Daily Checklist
|
Monday |
|
|---|---|
|
Tuesday |
|
|
Wednesday |
|
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Thursday |
|
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Friday |
|
|
Saturday |
|
|
Sunday |
|
6. Nutrition Plan
|
Meal |
Food Items |
Notes |
|---|---|---|
|
Breakfast |
Oatmeal, fruits, eggs |
High protein and fiber to start the day |
|
Snack |
Greek yogurt, nuts |
Light snack to maintain energy levels |
|
Lunch |
Grilled chicken, vegetables, quinoa |
Balanced meal with lean protein and carbs |
|
Snack |
Smoothie with spinach, banana |
Nutrient-dense smoothie |
|
Dinner |
Salmon, brown rice, steamed broccoli |
Healthy fats and complex carbohydrates |
7. Tracking Progress
|
Day |
Weight |
Mood/Feeling |
Comments |
|---|---|---|---|
|
Monday |
180 lbs |
Energized |
Cardio session felt great |
|
Tuesday |
179 lbs |
Strong |
Good strength training session |
|
Wednesday |
179 lbs |
Relaxed |
Stretching helped with flexibility |
|
Thursday |
178 lbs |
Motivated |
Enjoyed cycling outdoors |
|
Friday |
178 lbs |
Powerful |
Felt strong during workout |
|
Saturday |
177 lbs |
Refreshed |
Refreshing swim session |
|
Sunday |
177 lbs |
Relaxed |
Well-rested and ready for the week |
