How to Read and Track Your Workouts
Come back to this blog any time you need to verify or refresh your memory on our Google Sheets format. These screenshots are for the phone app since this is the format that can be a little confusing. If you’re using a laptop, it’s even simpler!
Exercises
Each exercise is linked to a YouTube video demonstration that includes a description of the exercise, proper breathing, and how to modify or intensify.
See the images below for how to bring up the link and view each video.
(If you’re on a computer, you don’t have to double-tap the link. Simply click the cell, and another link should pop up where you can click to open it.)
Cell Notes
Cells in the first column will sometimes have a note attached with additional information. You’ll see a black triangle at the upper right side of the cell. On a computer, the note information will automatically come up as you hover over the cell.
IIf you’re on a cell phone, see the screenshots below. You’ll need to double-tap on a cell to view a menu where you can tap on “Note.”
Circuit Types
Most circuits are just labeled “Circuit.”
A circuit means you should:
Perform each listed exercise in order.
Rest as possible between moves.
Only rest at the end of the last move.
Then, repeat the circuit for as many rounds as indicated.
For example, see the “Circuit 1 x2” listed in the first image below. You’ll perform each of the four exercises listed, resting as little as you can between each. When you finish the Forearm Side Plank Modified, you’ll rest before repeating all four exercises again.
Some Circuit types will be different—they’ll have a description in the cell note (black triangle), as you’ll see in the first picture. The example in the image is for a Tabata circuit. A Tabata circuit uses a repeating cycle of 20 seconds of movement, then 10 seconds of rest.
Recording Your Workouts
There are two different ways you’ll record completed workouts:
1. Timed Moves
If a move is timed, the goal is to keep doing the exercise for that entire time. (But if you need to take breaks before, that’s okay—just jump back in again until your time is up.)
Since you’re not counting reps for time movements, you can mark them as complete with an “x” after each round. (See image for example.)
2. Reps / Weight
If the movement calls for a certain number of reps, you’ll see a table where you can record:
How many reps you did of each move in each round, and
The weight you used.
It’s easiest to put the total reps and total weight you used. So if you did eight reps on each side, you can add a number 16 for the total weight. If you used two five-pound dumbbells, you could record a number 10 for the total weight.
This is simpler and quicker to type while you’re working out. However, as long as you’re consistent with how you choose to document, you can do what works best for your brain. :)
Challenge Workouts
Every four weeks, you’ll get a Challenge Workout.
Here’s how it works:
You do each move for a total of one minute, completing as many reps as you can within that minute.
Every four weeks, you’ll be able to see your reps increase as you get stronger. It’s fun to see your progress in real-time!
Note: Don’t be hard on yourself if numbers aren’t super high for your first few challenge workouts—they aren’t supposed to be! Also, be sure to take the full minute of rest between moves so you’re fresh for the next one.
