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SL Crew Team Workout Reports
Please complete this form after every personal work out session. Coaches will collect your results.
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Your First and Last Name
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Date of your workout
MM
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DD
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Time of your workout
Time
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AM
PM
STAGE ONE: 10 Minute Warm-Up - Pick One
Running
Biking
Rowing Machine (ERG)
Jumping Rope
Swimming
Clear selection
STAGE TWO: 10 Minute Body - Check Boxes
15 Jump Squats (Set 1)
15 Jump Squats (Set 2)
15 Jump Squats (Set 3)
15 Jump Squats (Set 4)
25 Abdominal Exercises (Set 1)
25 Abdominal Exercises (Set 2)
25 Abdominal Exercises (Set 3)
25 Abdominal Exercises (Set 4)
One Minute Regular Plank (Set 1)
One Minute Regular Plank (Set 2)
One Minute Side Plank (Right Side)
One Minute Side Plank (Left Side)
STAGE THREE: OPTION 1 - 40 Minutes Cardio Workout - Heart Rate (120-155) - Pick One
Running
Biking
Rowing Maching (ERG) - 16 Strokes / Min
Swimming
Clear selection
STAGE THREE: OPTION 2 - 20 Minutes YOGA plus weights (3 sets of 40 reps each - take breaks in between sets)
3 Sets of 40 Squats (1/3 max weight)
3 Sets of 40 Jump Squats (no weight)
3 Sets of 40 Cleans (1/3 max weight)
3 Sets of 40 Crunches (no weight)
3 Sets of 40 Leg Extensions (1/3 max weight)
STAGE FOUR: Cool Down
10 Minute Stretch
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