Activity Journal Two
Instructions: Complete all three parts of this activity journal and submit in lesson 01.11.
Part One: Workout Design
Using the sample moves provided below and the workout design charts, design and perform
your own full-body cardio workout.
Your workout out must include:




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3 warm-up moves
3 upper body moves
3 lower body moves
3 core moves
3 cardio moves

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
3 cool-down moves
The number of sets and reps
The time duration for warm-up, cool-down, and cardio moves
*You may include moves that are not listed here and add weights, resistance bands, or other equipment.
Workout Design Chart
Design your warm-up using the chart below. The total warm-up time should equal eight to 10
minutes. Rest for five seconds between each move.
Type of move
Move
Duration of
move
How many
times should
each move be
repeated?
Total time
spent on
move
EXAMPLES
Warm-up
Jumping jacks
1 minute
3
3 minutes
Warm-up
Arm circle
1 min
3
3
Warm-up
Uphill run
1 min
3
3
Warm-up
A Short jog
2 min
2
4
Total Warm-up
Time: 10
Design your combined cardio, upper body, and lower body workout using the chart below. Rest
as needed between each move.
Type of
move
EXAMPLES
Move
Number of
sets
Number Weights/ Unweighted
of reps resistance
(check if
( if yes—
yes)
how
much)
Amount
of time
per set if
cardio.
Type of
move
Move
Number of
sets
Number Weights/ Unweighted
of reps resistance
(check if
( if yes—
yes)
how
much)

Amount
of time
per set if
cardio.
Cardio
Mountain
climbers
3
Timed
1 minute
per set
Upper
Chest
presses
3
12
Cardio
Jumping
jack
4
20
Yes
3 min
per set
Upper
Push ups
4
16
Yes
4 min
per set
Upper
planks
4
4
2 min
per set
Upper
Pull ups
4
16
4 min
per set
Cardio
Run in
place
3
timed
Core
Leg raise
5
10
Core
Plank
4
4
Core
Dead bug
4
16
2 min
per set
Cardio
burpes
3
15
5 min
per set
Lower
squats
5
10
2 min
per set
15 lbs
yes
7 min
per set
Type of
move
Move
Number of
sets
Number Weights/ Unweighted
of reps resistance
(check if
( if yes—
yes)
how
much)
Amount
of time
per set if
cardio.
Lower
Calf raises
4
16
2 min
Lower
lunges
5
10
1 min
Design your cool-down using the chart below. The total cool-down time should be five to seven
minutes.
Type of move
Move
Duration of
move
How many
times should
each move be
repeated?
Total time
spent on
move
EXAMPLES
Cool-down
Lying quad
stretches
30 seconds
per leg
1 time per
side
1 minute
Cool-down
Upper body
stretch
1 min
3 times
3 min
Cool-down
Knee-tochest-pose
1 min
2 times
4 min
Cool-down
Reclining
Butterfly
Pose
2 min
1 time
2 min
Total cooldown time:
9 min
Part Two: Fitness Log
Complete the log below to describe your activity level for four days this week.
 Two of the days must include performing your self-designed workout.
 The total time for the four days must be at least 240 minutes.
Day
Activity
Total Activity
Time
Notes
EXAMPLES
Day One
Bike ride to store and back
30 minutes
I think this used
to take me
longer! Gains
Performed the workout I
designed
37 minutes
I played some
good music for
fun.
Day Two
Basketball practice
90 minutes
Got 10 rebounds
Day One
Run 1 mil
30 min
Day Two
Bowling
120 min
Day Three
party
90 min
Day Four
gym
90 min
Total
Minutes
330 min
Part Three: Reflection
You have performed the workout that you designed in Part One at least two times. Reflect on
your experience, and answer each question:
1. Describe the most successful part of your workout. Why do you think this worked well?
The mil run because it made me feel lighter and more healthier
2. Describe one weakness of your workout. Why is this a weakness? My weakness is
situps because I don’t really enjoy doing them
3. Choose one move from your workout and describe how you could modify that move to
focus on either strength or endurance. Pushups by keep doing it I can get stronger
Rubric
Excellent
Part One:
Workout
Design
36–40 points
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Part Two:
Fitness
Snapshot
Workout
design
includes all of
the required
moves.
Workout
design notes
the number of
required sets,
reps, and/or
time duration
for each
move.
Workout
design notes
use of
weights or
resistance for
each move.
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
36–40 points
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
All exercises
are moderate
to vigorous
intensity.
At least 240
activity minutes
are recorded.
Studentdesigned
workout has
been
performed and
logged at least
two times.
Good
Needs
Improvement
32–35 points
28-–31 points
Workout design
includes most
of the required
moves.
Workout design
notes the
number of
required sets,
reps, and/or
time duration for
most moves.
Workout design
notes use of
weights or
resistance for
most moves.
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

32–35 points
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

Most exercises
are moderate to
vigorous intensity.
At least 215
activity minutes
are recorded.
Student-designed
workout has been
performed and
logged at least
one time.
Workout design
includes some
of the required
moves.
Workout design
notes the
number of
required sets,
reps, and/or time
duration for
some moves.
Workout design
notes use of
weights or
resistance for
some moves.
Poor
0–27 points
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

28–31 points



Some exercises
are moderate to
vigorous intensity.
At least 190
activity minutes
are recorded.
Student-designed
workout has been
performed and
logged at least
one time.
Workout
design
includes few
of the
required
moves.
Workout
design notes
the number
of required
sets, reps,
and/or time
duration for
few of the
moves.
Workout
design notes
use of
weights or
resistance
for few of
the moves.
0–27 points
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
Few exercises
are moderate
to vigorous
intensity, or
intensity is not
indicated.
Fewer than
190 minutes
of activity
minutes are
recorded.
Studentdesigned
workout has
been
performed
and logged at
least one
time.
Part
18–20 points
Three:
Reflection
Reflection
responses are
complete and
thoughtfully
detailed and
supported.
Total Points: 100
16–17 points
Reflection responses
are mostly complete
and adequately
detailed and
supported.
14–15 points
Reflection responses
are mostly complete
but lack detail and
support.
0–13 points
Reflection
responses are
incomplete or
inaccurate.