QA PE Workout Log

Day of the week: Tuesday Date: 7/1/14

Goals: My goal is to tone my legs, specically to strengthen my lower body, thighs and quadriceps. I want to improve myself as both a better footballer and runner. I believe this is a feasible goal for two weeks. Cardio Exercise: My cardio exercise is the epileptics machine in the gym. Time/Distance: Use the epileptics machine for 3 minutes continuously. Notes: My cardio exercises are specic since they work out my lower body. The specic muscles I am working on is quadriceps, gluteals, hamstrings and gastrocemius.

Strength Training
Exercise Wt. Sets Reps Notes

Epileptics machine Lifting legs Squats Bicycle Hip Adductions and Abductions Treadmill 5 7

3 2 2 2 2 1

10 10 5 10 10 5

Part of the cardio exercise Laying on back, lift legs without bending until legs are vertical. Lift the weight of the bar and do full squats for more intensity. Strengthening all muscles of the legs for overall workout. Stretching after bicycle workout. Continuously run for 5 minutes.

QA PE Workout Log
Stretching: Sit on the ground and stretch out legs fully and touch the tip of your foot with your hands. Notes: Make sure the hamstring muscles are fully extended by touching the oor directly.

QA PE Workout Log
Day of the week: Wednesday Date: 8/1/14

Goals: My goal is to tone my legs, specically to strengthen my lower body, thighs and quadriceps. I want to improve myself as both a better footballer and runner. I believe this is a feasible goal for two weeks. Cardio Exercise: My cardio exercise is the treadmill in the gym at my clubhouse. Time/Distance: Run for 4 minutes continuously. Notes: My cardio exercises are specic since they work out my lower body. The specic muscles I am working on is quadriceps, gluteals, hamstrings and gastrocemius.

Strength Training
Exercise Wt. Sets Reps Notes

Epileptics machine Lifting legs Sit ups

3 1 2

15 10 10

Part of the cardio exercise Laying on back, lift legs without bending until legs are vertical. Using your thighs to pull yourself up along with your abdominal muscles. Strengthening all muscles of the legs for overall workout. Pull the straps which hold the weight forward and push forward with your arms and legs and your abdominal muscles are tucked in.

Bicycle Trapezius lifting for abdominal and thigh muscles 20

4 1

10 10

QA PE Workout Log
Exercise Wt. Sets Reps Notes

Stretching: Stand up and with your hands together, stretch your arms in front, behind and below.

Notes: Make sure your arms and legs are fully extended for better stretching and preventing any pulled muscles.

QA PE Workout Log
Day of the week: Sunday Date: 12/1/14

Goals: My goal is to tone my legs, specically to strengthen my lower body, thighs and quadriceps. I want to improve myself as both a better footballer and runner. I believe this is a feasible goal for two weeks. Cardio Exercise: My cardio exercise is the epileptics machine in the gym. Time/Distance: Use the epileptics machine for 3 minutes continuously. Notes: My cardio exercises are specic since they work out my lower body. The specic muscles I am working on is quadriceps, gluteals, hamstrings and gastrocemius.

Strength Training
Exercise Wt. Sets Reps Notes

Epileptics machine Lifting legs Squats Bicycle Hip Adductions and Abductions Treadmill 15 9.0

3 2 2 2 2 1

15 10 5 10 10 5

Part of the cardio exercise Laying on back, lift legs without bending until legs are vertical. Lift the weight of the bar and do full squats for more intensity. Strengthening all muscles of the legs for overall workout. Stretching after bicycle workout. Continuously run for 5 minutes.

QA PE Workout Log
Stretching: Sit on the ground and stretch out legs fully and touch the tip of your foot with your hands. Notes: Make sure the hamstring muscles are fully extended by touching the oor directly.

QA PE Workout Log
Day of the week: Monday Date: 13/1/14

Goals: My goal is to tone my legs, specically to strengthen my lower body, thighs and quadriceps. I want to improve myself as both a better footballer and runner. I believe this is a feasible goal for two weeks. Cardio Exercise: My cardio exercise is the treadmill in the gym at my clubhouse. Time/Distance: Run for 4 minutes continuously. Notes: My cardio exercises are specic since they work out my lower body. The specic muscles I am working on is quadriceps, gluteals, hamstrings and gastrocemius.

Strength Training
Exercise Wt. Sets Reps Notes

Epileptics machine Lifting legs Sit ups

3 1 2

15 10 10

Part of the cardio exercise Laying on back, lift legs without bending until legs are vertical. Using your thighs to pull yourself up along with your abdominal muscles. Strengthening all muscles of the legs for overall workout. Pull the straps which hold the weight forward and push forward with your arms and legs and your abdominal muscles are tucked in.

Bicycle Trapezius lifting for abdominal and thigh muscles 20

4 1

10 10

QA PE Workout Log
Exercise Wt. Sets Reps Notes

Stretching: Stand up and with your hands together, stretch your arms in front, behind and below.

Notes: Make sure your arms and legs are fully extended for better stretching and preventing any pulled muscles.

QA PE Workout Log
Day of the week: Tuesday Date: 14/1/14

Goals: My goal is to tone my legs, specically to strengthen my lower body, thighs and quadriceps. I want to improve myself as both a better footballer and runner. I believe this is a feasible goal for two weeks. Cardio Exercise: My cardio exercise is running around the court. Time/Distance: I will run 5 laps for 4 minutes continuously. Notes: My cardio exercises are specic since they work out my lower body. The specic muscles I am working on is quadriceps, gluteals, hamstrings and gastrocemius.

Strength Training
Exercise Wt. Sets Reps Notes

Triceps dip Lifting legs Squats

1 2 1

10 10 5

Place hands behind on the bench. Laying on back, lift legs without bending until legs are vertical. Lift the weight of the bar behind you and do full squats for more intensity. Strengthening all muscles of the legs for overall workout. While using the jump rope, run to the other side of the court for better workout.

Switch Ball Jump Rope

2 2

10 20

QA PE Workout Log
Exercise Wt. Sets Reps Notes

Stretching: Stretching: Sit on the ground and stretch out legs fully and touch the tip of your foot with your hands.

Notes: Make sure the hamstring muscles are fully extended by touching the oor directly.

QA PE Workout Log
Day of the week: Wednesday Date: 15/1/14

Goals: My goal is to tone my legs, specically to strengthen my lower body, thighs and quadriceps. I want to improve myself as both a better footballer and runner. I believe this is a feasible goal for two weeks. Cardio Exercise: My cardio exercise is the treadmill in the gym at my clubhouse. Time/Distance: Run for 4 minutes continuously. Notes: My cardio exercises are specic since they work out my lower body. The specic muscles I am working on is quadriceps, gluteals, hamstrings and gastrocemius.

Strength Training
Exercise Wt. Sets Reps Notes

Epileptics machine Lifting legs Sit ups

3 2 1

20 15 10

Part of the cardio exercise Laying on back, lift legs without bending until legs are vertical. Using your thighs to pull yourself up along with your abdominal muscles. Strengthening all muscles of the legs for overall workout. Pull the straps which hold the weight forward and push forward with your arms and legs and your abdominal muscles are tucked in.

Bicycle Trapezius lifting for abdominal and thigh muscles 20

4 2

10 5

QA PE Workout Log
Exercise Wt. Sets Reps Notes

Stretching: Stand up and with your hands together, stretch your arms in front, behind and below.

Notes: Make sure your arms and legs are fully extended for better stretching and preventing any pulled muscles.

QA PE Workout Log
Day of the week: Sunday Date: 19/1/14

Goals: My goal is to tone my legs, specically to strengthen my lower body, thighs and quadriceps. I want to improve myself as both a better footballer and runner. I believe this is a feasible goal for two weeks. Cardio Exercise: My cardio exercise is running around the court. Time/Distance: I will run 5 laps for 4 minutes continuously. Notes: My cardio exercises are specic since they work out my lower body. The specic muscles I am working on is quadriceps, gluteals, hamstrings and gastrocemius.

Strength Training
Exercise Wt. Sets Reps Notes

Triceps dip Lifting legs Squats Switch Ball

1 2 3 1

5 20 5 10

Place hands behind on the bench. Laying on back, lift legs without bending until legs are vertical. Lift the weight of the bar and do full squats for more intensity. Strengthening all muscles of the legs for overall workout.

QA PE Workout Log
Stretching: Notes:

QA PE Workout Log
Day of the week: Monday Date: 20/1/14

Goals: My goal is to tone my legs, specically to strengthen my lower body, thighs and quadriceps. I want to improve myself as both a better footballer and runner. I believe this is a feasible goal for two weeks. Cardio Exercise: My cardio exercise is the treadmill in the gym at my clubhouse. Time/Distance: Run for 4 minutes continuously. Notes: My cardio exercises are specic since they work out my lower body. The specic muscles I am working on is quadriceps, gluteals, hamstrings and gastrocemius.

Strength Training
Exercise Wt. Sets Reps Notes

Epileptics machine Lifting legs Sit ups

3 1 2

20 10 10

Part of the cardio exercise Laying on back, lift legs without bending until legs are vertical. Using your thighs to pull yourself up along with your abdominal muscles. Strengthening all muscles of the legs for overall workout. Pull the straps which hold the weight forward and push forward with your arms and legs and your abdominal muscles are tucked in.

Bicycle Trapezius lifting for abdominal and thigh muscles 20

3 1

20 10

QA PE Workout Log
Exercise Wt. Sets Reps Notes

Stretching: Stand up and with your hands together, stretch your arms in front, behind and below.

Notes: Make sure your arms and legs are fully extended for better stretching and preventing any pulled muscles.