High School Workout Log
High School Workout Log
This log is designed to help high school students track their weekly workouts, ensuring a balanced approach to physical fitness. It includes a mix of strength training, cardiovascular exercise, and flexibility work, tailored to support overall health and athletic performance. The log encourages consistency and provides a structure for monitoring progress and adjusting routines as needed.
Prepared by: [YOUR NAME]
Date: [DATE]
Log Overview:
|
Day/Session |
Task |
Reps/Sets |
Duration/Intensity |
Goal |
|---|---|---|---|---|
|
Monday Morning |
Push-ups |
3x15 |
10 mins / Moderate |
Build upper body strength |
|
Monday Evening |
Jogging |
3 miles |
30 mins / Moderate |
Improve endurance |
|
Tuesday Morning |
Squats |
4x12 |
15 mins / Moderate |
Strengthen legs |
|
Tuesday Evening |
Swimming |
20 laps |
45 mins / High |
Enhance cardiovascular fitness |
|
Wednesday Morning |
Sit-ups |
3x20 |
10 mins / Moderate |
Strengthen core |
|
Wednesday Evening |
Basketball |
1 hour |
1 hour / High |
Team skills practice |
|
Thursday Morning |
Lunges |
3x15 |
15 mins / Moderate |
Improve leg stability |
|
Thursday Evening |
Cycling |
10 miles |
40 mins / Moderate |
Build leg endurance |
|
Friday Morning |
Planks |
3x1 min |
10 mins / Moderate |
Core stability |
|
Friday Evening |
Running |
5 miles |
40 mins / High |
Increase running stamina |
|
Saturday Morning |
Yoga |
1 hour |
1 hour / Low |
Flexibility and relaxation |
|
Saturday Evening |
Rest/Recovery |
- |
- |
Recovery and stretching |
|
Sunday Morning |
Light Jog |
3 miles |
25 mins / Low |
Light exercise and recovery |
|
Sunday Evening |
Rest/Recovery |
- |
- |
Prepare for next week |
Notes:
-
Ensure exercises are performed with proper form to avoid injuries.
-
Adjust duration and intensity based on personal fitness levels and goals.
-
Hydrate well before, during, and after workouts.
-
Incorporate warm-ups and cool-downs to prevent muscle strain.
-
Listen to your body and take additional rest if needed.
