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Daily Activity Log (1)

The document is a daily activity log for Prince Jlo M. Catubay, detailing a structured workout routine for the month of September 2024. It includes warm-up exercises, workout sessions, and cool-down stretches for each day of the week. The log emphasizes various physical activities such as jumping jacks, planking, and leg raises, aimed at improving fitness.

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royaljoker8668
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3 views

Daily Activity Log (1)

The document is a daily activity log for Prince Jlo M. Catubay, detailing a structured workout routine for the month of September 2024. It includes warm-up exercises, workout sessions, and cool-down stretches for each day of the week. The log emphasizes various physical activities such as jumping jacks, planking, and leg raises, aimed at improving fitness.

Uploaded by

royaljoker8668
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Name: CATUBAY, PRINCE JLO M.

Score:
Section: HUMSS 11- A Date: 9/9/24

WEIGHT: PRE-B.M.I. (show computation) POST-B.M.I. (show computation)

HEIGHT:

DAILY ACTIVITY LOG


SEPTEMBER
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
8 9 10 11 12 13 14
Warm-up Warm-up Warm-up Warm-up Warm-up Warm-up Warm-up
-Hops on spot, -Hops on spot, -Hops on spot, -Hops on spot,
40s 40s 40s 40s
-side-to-side -side-to-side -side-to-side -side-to-side
hop,40s hop,40s hop,40s hop,40s
-hops on spot, -hops on spot, -hops on spot, -hops on spot,
40s 40s 40s 40s
-single leg hops, -single leg hops, -single leg hops, -single leg hops,
40s 40s 40s 40s
-chest -chest -chest -chest
expansions, 40s expansions, 40s expansions, 40s expansions, 40s
-Arm circles, -Arm circles, -Arm circles, -Arm circles,
40s 40s 40s 40s
-Alt chest -Alt chest -Alt chest -Alt chest
expansions, 40s expansions, 40s expansions, 40s expansions, 40s
-Arm circles, -Arm circles, -Arm circles, -Arm circles,
40s 40s 40s 40s
-Torso rotations, -Torso rotations, -Torso rotations, -Torso rotations,
40s 40s 40s 40s
-hip rotations, -hip rotations, -hip rotations, -hip rotations,
40s 40s 40s 40s
-torso rotations, -torso rotations, -torso rotations, -torso rotations,
40s 40s 40s 40s
-shoulder -shoulder -shoulder -shoulder
rotations, 40s rotations, 40s rotations, 40s rotations, 40s
Workout Workout Workout Workout Workout Workout Workout

-Inch worm, 10 -Inch worm, 10 -Inch worm, 10 -Inch worm, 10


-Jumping Jacks, -Jumping Jacks, -Jumping Jacks, -Jumping Jacks,
20 20 20 20
-Planking, 30s -Planking, 30s -Planking, 30s -Planking, 30s
-Modified -Modified -Modified -Modified
Burpees, 10 Burpees, 10 Burpees, 10 Burpees, 10
-Mountain -Mountain -Mountain -Mountain
Climbers, 10 Climbers, 10 Climbers, 10 Climbers, 10
(Break) (Break) (Break) (Break)
-High knees, 30s -High knees, 30s -High knees, 30s -High knees, 30s
-Tuck Jumps, 10 -Tuck Jumps, 10 -Tuck Jumps, 10 -Tuck Jumps, 10
-Leg Raises,10 -Leg Raises,10 -Leg Raises,10 -Leg Raises,10
-Squat-jumps, 10 -Squat-jumps, 10 -Squat-jumps, 10 -Squat-jumps, 10
-Push-up planks, -Push-up planks, -Push-up planks, -Push-up planks,
10 10 10 10

Cool down Cool down Cool down Cool down Cool down Cool down Cool down
(30 seconds (30 seconds (30 seconds (30 seconds
each) each) each) each)
-Reach up fold -Reach up fold -Reach up fold -Reach up fold
down down down down
-Reach over -Reach over -Reach over -Reach over
both side both side both side both side
-Torso twist -Torso twist -Torso twist -Torso twist
- Chest stretch - Chest stretch - Chest stretch - Chest stretch
-Shoulder -Shoulder -Shoulder -Shoulder
stretch stretch stretch stretch
-Shoulder -Shoulder -Shoulder -Shoulder
stretch other stretch other stretch other stretch other
side side side side
-Wide squat -Wide squat -Wide squat -Wide squat
push away push away push away push away
-Quads stretch -Quads stretch -Quads stretch -Quads stretch
- Quad stretch - Quad stretch - Quad stretch - Quad stretch
other side other side other side other side
-Forward fold -Forward fold -Forward fold -Forward fold

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY


15 16 17 18 19 20 21
Warm-up Warm-up Warm-up Warm-up Warm-up Warm-up Warm-up
-Hops on spot, -Hops on spot, -Hops on spot, -Hops on spot, -Hops on spot,
40s 40s 40s 40s 40s
-side-to-side -side-to-side -side-to-side -side-to-side -side-to-side
hop,40s hop,40s hop,40s hop,40s hop,40s
-hops on spot, -hops on spot, -hops on spot, -hops on spot, -hops on spot,
40s 40s 40s 40s 40s
-single leg hops, -single leg hops, -single leg hops, -single leg hops, -single leg hops,
40s 40s 40s 40s 40s
-chest -chest -chest -chest -chest
expansions, 40s expansions, 40s expansions, 40s expansions, 40s expansions, 40s
-Arm circles, -Arm circles, -Arm circles, -Arm circles, -Arm circles,
40s 40s 40s 40s 40s
-Alt chest -Alt chest -Alt chest -Alt chest -Alt chest
expansions, 40s expansions, 40s expansions, 40s expansions, 40s expansions, 40s
-Arm circles, -Arm circles, -Arm circles, -Arm circles, -Arm circles,
40s 40s 40s 40s 40s
-Torso rotations, -Torso rotations, -Torso rotations, -Torso rotations, -Torso rotations,
40s 40s 40s 40s 40s
-hip rotations, -hip rotations, -hip rotations, -hip rotations, -hip rotations,
40s 40s 40s 40s 40s
-torso rotations, -torso rotations, -torso rotations, -torso rotations, -torso rotations,
40s 40s 40s 40s 40s
-shoulder -shoulder -shoulder -shoulder -shoulder
rotations, 40s rotations, 40s rotations, 40s rotations, 40s rotations, 40s

Workout Workout Workout Workout Workout Workout Workout

-Inch worm, 15 -Inch worm, 15 -Inch worm, 15 -Inch worm, 15 -Inch worm, 15
-Jumping Jacks, -Jumping Jacks, -Jumping Jacks, -Jumping Jacks, -Jumping Jacks,
30 30 30 30 30
-Planking, 40s -Planking, 40s -Planking, 40s -Planking, 40s -Planking, 40s
-Modified -Modified -Modified -Modified -Modified
Burpees, 15 Burpees, 15 Burpees, 15 Burpees, 15 Burpees, 15
-Mountain -Mountain -Mountain -Mountain -Mountain
Climbers, 15 Climbers, 15 Climbers, 15 Climbers, 15 Climbers, 15
(Break) (Break) (Break) (Break) (Break)
-High knees, 40s -High knees, 40s -High knees, 40s -High knees, 40s -High knees, 40s
-Tuck Jumps, 15 -Tuck Jumps, 15 -Tuck Jumps, 15 -Tuck Jumps, 15 -Tuck Jumps, 15
-Leg Raises,15 -Leg Raises,15 -Leg Raises,15 -Leg Raises,15 -Leg Raises,15
-Squat-jumps, 15 -Squat-jumps, 15 -Squat-jumps, 15 -Squat-jumps, 15 -Squat-jumps, 15
-Push-up planks, -Push-up planks, -Push-up planks, -Push-up planks, -Push-up planks,
15 15 15 15 15

Cool down Cool down Cool down Cool down Cool down Cool down Cool down
(30 seconds (30 seconds (30 seconds (30 seconds (30 seconds
each) each) each) each) each)
-Reach up fold -Reach up fold -Reach up fold -Reach up fold -Reach up fold
down down down down down
-Reach over -Reach over -Reach over -Reach over -Reach over
both side both side both side both side both side
-Torso twist -Torso twist -Torso twist -Torso twist -Torso twist
- Chest stretch - Chest stretch - Chest stretch - Chest stretch - Chest stretch
-Shoulder -Shoulder -Shoulder -Shoulder -Shoulder
stretch stretch stretch stretch stretch
-Shoulder -Shoulder -Shoulder -Shoulder -Shoulder
stretch other stretch other stretch other stretch other stretch other
side side side side side
-Wide squat -Wide squat -Wide squat -Wide squat -Wide squat
push away push away push away push away push away
-Quads stretch -Quads stretch -Quads stretch -Quads stretch -Quads stretch
- Quad stretch - Quad stretch - Quad stretch - Quad stretch - Quad stretch
other side other side other side other side other side
-Forward fold -Forward fold -Forward fold -Forward fold -Forward fold

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY


22 23 24 25 26 27 28
Warm-up Warm-up Warm-up Warm-up Warm-up Warm-up Warm-up
-Hops on spot, -Hops on spot, -Hops on spot, -Hops on spot,
40s 40s 40s 40s
-side-to-side -side-to-side -side-to-side -side-to-side
hop,40s hop,40s hop,40s hop,40s
-hops on spot, -hops on spot, -hops on spot, -hops on spot,
40s 40s 40s 40s
-single leg hops, -single leg hops, -single leg hops, -single leg hops,
40s 40s 40s 40s
-chest -chest -chest -chest
expansions, 40s expansions, 40s expansions, 40s expansions, 40s
-Arm circles, -Arm circles, -Arm circles, -Arm circles,
40s 40s 40s 40s
-Alt chest -Alt chest -Alt chest -Alt chest
expansions, 40s expansions, 40s expansions, 40s expansions, 40s
-Arm circles, -Arm circles, -Arm circles, -Arm circles,
40s 40s 40s 40s
-Torso rotations, -Torso rotations, -Torso rotations, -Torso rotations,
40s 40s 40s 40s
-hip rotations, -hip rotations, -hip rotations, -hip rotations,
40s 40s 40s 40s
-torso rotations, -torso rotations, -torso rotations, -torso rotations,
40s 40s 40s 40s
-shoulder -shoulder -shoulder -shoulder
rotations, 40s rotations, 40s rotations, 40s rotations, 40s
Workout Workout Workout Workout Workout Workout Workout

-Inch worm, 18 -Inch worm, 18 -Inch worm, 18 -Inch worm, 18


-Jumping Jacks, -Jumping Jacks, -Jumping Jacks, -Jumping Jacks,
30 30 30 30
-Planking, 40s -Planking, 40s -Planking, 40s -Planking, 40s
-Modified -Modified -Modified -Modified
Burpees, 18 Burpees, 18 Burpees, 18 Burpees, 18
-Mountain -Mountain -Mountain -Mountain
Climbers, 18 Climbers, 18 Climbers, 18 Climbers, 18
(Break) (Break) (Break) (Break)
-High knees, 40s -High knees, 40s -High knees, 40s -High knees, 40s
-Tuck Jumps, 18 -Tuck Jumps, 18 -Tuck Jumps, 18 -Tuck Jumps, 18
-Leg Raises,18 -Leg Raises,18 -Leg Raises,18 -Leg Raises,18
-Squat-jumps, 18 -Squat-jumps, 18 -Squat-jumps, 18 -Squat-jumps, 18
-Push-up planks, -Push-up planks, -Push-up planks, -Push-up planks,
18 18 18 18
Cool down Cool down Cool down Cool down Cool down Cool down Cool down
(30 seconds (30 seconds (30 seconds (30 seconds
each) each) each) each)
-Reach up fold -Reach up fold -Reach up fold -Reach up fold
down down down down
-Reach over -Reach over -Reach over -Reach over
both side both side both side both side
-Torso twist -Torso twist -Torso twist -Torso twist
- Chest stretch - Chest stretch - Chest stretch - Chest stretch
-Shoulder -Shoulder -Shoulder -Shoulder
stretch stretch stretch stretch
-Shoulder -Shoulder -Shoulder -Shoulder
stretch other stretch other stretch other stretch other
side side side side
-Wide squat -Wide squat -Wide squat -Wide squat
push away push away push away push away
-Quads stretch -Quads stretch -Quads stretch -Quads stretch
- Quad stretch - Quad stretch - Quad stretch - Quad stretch
other side other side other side other side
-Forward fold -Forward fold -Forward fold -Forward fold

WEEK 1 (PICTURE/S) WEEK 2 (PICTURE/S)

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