Workout Blueprint Template
Workout Blueprint
Middle School Physical Education & Fitness Training Lab
Page 1 of 3
Student Name
Date
Period / Class
Workout Title / Theme
1. Mission & Fitness Goal
What is this workout designed to achieve?
Primary Fitness Focus (Check 1-2):
Cardio Endurance Muscular Strength Agility & Speed Flexibility / Core
Specific Workout Goal Statement:
Target Time: mins
Equipment:
2. Phase 1: Dynamic Warm-Up
5 Required Movements
Elevate heart rate & loosen joints
| # | Warm-Up Exercise Name | Reps or Time | Target Muscle / Joint Focus |
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3. Phase 2: Main Circuit (Stations 1 – 4)
Circuit Plan: 30-45 sec work / 15-30 sec rest
1 Exercise Name:
Body Focus: Upper Lower Core Cardio
Work / Reps:
Rest:
Form Cue / Coaching Tip:
2 Exercise Name:
Body Focus: Upper Lower Core Cardio
Work / Reps:
Rest:
Form Cue / Coaching Tip:
3 Exercise Name:
Body Focus: Upper Lower Core Cardio
Work / Reps:
Rest:
Form Cue / Coaching Tip:
4 Exercise Name:
Body Focus: Upper Lower Core Cardio
Work / Reps:
Rest:
Form Cue / Coaching Tip:
Page 2 of 3
Workout Circuit (Stations 5–8), Heart Rate & Cool-Down
Designer:
Routine:
3. Phase 2: Main Circuit (Stations 5 – 8)
Complete 2 to 3 full circuit rounds
5 Exercise Name:
Body Focus: Upper Lower Core Cardio
Work / Reps:
Rest:
Form Cue / Coaching Tip:
6 Exercise Name:
Body Focus: Upper Lower Core Cardio
Work / Reps:
Rest:
Form Cue / Coaching Tip:
7 Exercise Name:
Body Focus: Upper Lower Core Cardio
Work / Reps:
Rest:
Form Cue / Coaching Tip:
8 Exercise Name:
Body Focus: Upper Lower Core Cardio
Work / Reps:
Rest:
Form Cue / Coaching Tip:
Heart Rate Check & Zone Math
Measure immediately after Station 8
Step 1: Your Working Heart Rate Count beats for 6 sec
Pulse (6s):
× 10 =
BPM
Step 2: Maximum Heart Rate (MHR) Formula: 220 − Age
220 − Age:
=
Max BPM
Step 3: Calculate Your Training % (Working BPM ÷ Max BPM) × 100
(
÷
) × 100 =
%
Target Training Zones (Match Your %):
Zone 1 50–60% Warm-Up
Zone 2 60–70% Aerobic
Zone 3 70–80% Cardio
Zone 4 80–90% Hardcore
Zone 5 90–100% Max Effort
My Recorded Zone:
Did this match your fitness goal? Yes No
4. Phase 3: Cool-Down & Recovery
Lower heart rate, stretch major muscle groups, & breathe
| # | Static Stretch or Breathing Activity | Hold Time / Breaths | Target Muscle Group |
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Workout Debrief & Reflection
Performance Evaluation, Effort Analysis & Routine Adjustments
Page 3 of 3
Athlete:
Routine Name:
Date Completed:
1. Perceived Exertion (RPE) & Body Response
Circle Your Rate of Perceived Exertion (RPE): How hard did your body work overall?
1 Very Easy
2 Easy
3 Moderate
4 Steady
5 Brisk
6 Hard
7 Vigorous
8 Heavy
9 Extreme
10 Max Out
Physical Bio-Feedback (Check all that applied): Heavy Breathing Sweating Muscle Burn / Fatigue Steady Stamina
2. Routine Evaluation & Design Analysis
A. Goal Alignment: Looking at your Section 1 fitness goal and your Page 2 Heart Rate Zone, did your 8-station circuit accomplish what you set out to do? Explain why or why not:
B. Station Performance: Which specific exercise station was the most successful or challenging, and what coaching cue helped you maintain safe form throughout?
C. Pacing & Rest Strategy: Did your work-to-rest intervals (e.g., 30s work / 15s rest) give you enough time to recover, or did you need to adjust? How did you manage your pacing?
D. Blueprint Modifications: If you lead or repeat this routine next week, what are TWO specific changes you would make to improve it?
Adjustment 1 (Exercise, Reps, or Rest):
Adjustment 2 (Intensity, Form, or Equipment):
3. Instructor Sign-Off
Teacher / Coach :
Signature:
