Fitness Fundamentals I

Weekly Fitness Log

Name:
Age:
Email Address:
Phone Number:

Supervising Adult:
Email Address:
Phone Number:

On a scale from 1-10 how would you rate your current fitness level?

What is your strongest area of fitness? (I.e. strength, cardio, flexibility)

In what area of fitness do you need the most improvement?

1
 LOG 1
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
2
 LOG 2
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
3
 LOG 3
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
4
 LOG 4
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
5
 LOG 5
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
6
 LOG 6
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
7
 LOG 7
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
8
 LOG 8
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
9
 LOG 9
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
10
 LOG 10
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
11
 LOG 11
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
12
 LOG 12
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
13
 LOG 13 (Optional or Make Up)
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
14
 LOG 14 (Optional or Make Up)
Week Of Saturday Sunday Monday Tuesday Wednesday Thursday Friday

CARDIO
Date Activity Detail Starting 10-15 Ending Recovery Time
HR min HR HR HR Spent

Total Cardio Time

STRENGTH TRAINING
Muscle Exercise Equip Exercise Equip Exercise Equip Exercise Equip
Worked
Date:
Back
Chest
Biceps
Triceps
Deltoids
Hamstrings
Quadriceps
Calves
Core
Other:
Time Spent
Total Strength Training Time
STRETCHING
Date Back Chest Biceps Triceps Deltoid Hams Quads Calves Core Other Time
Spent

Other Flexibility Exercise (specify):

Total Stretching Time

My total time spent exercising for fitness this week is Hrs Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your
workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I
understand that falsifying any information on this log is considered cheating, which will have serious consequences.
X_______________________________
15