Fitness Circuit

Fitness Circuit
Objectives:

• TSWBT perform 6 exercises () as much as they can during a circuit throughout the class period.
• TSWBT describe the 5 health-related components of fitness in an exit slip at the end of class

 
Equipment:

• Whistle
• Cones
• Gym space

 
Warm-up: Stretches

• Feet together, touch toes
• Feet spread, both hands to right foot
• Feet spread, both hands to left foot
• Feet spread, down the middle
• Right arm across body
• Left-arm across body
• Right arm behind head
• Left-arm behind head
• Trunk twist
• Quad stretch (left and right)
• Butterfly stretch

 
 
Circuit Stations: Students will be completing different exercises at certain stations throughout this fitness circuit. Students will be completing pushups, jumping jacks, burpees, squats, broad jumps, and mountain climbers throughout this circuit. Students will be completing as many of each exercise as they can within a certain time period (ex. 30 seconds or 1 minute)
 
Station 1: Pushups

• Students will be completing as many pushups as they can in a certain amount of time set by the teacher

 
How to perform:
1.Start in a high plank position
2.Bend your elbows at a 45-degree angle
3.Engage your core and glutes
4.Push yourself back up to a high plank position
 
 
 
Modification Pushup:

1. Drop down to your knees and place your hands a little wider than shoulder-width apart.
2. Maintaining a straight line, lower your body as close to the ground as possible without compromising form. Aim to have your elbows bent at 45 degrees.
3. Then, lift your body back up until your elbows are fully extended but not locked out.

 
 
Station 2: Jumping Jacks

• Students will be completing as many jumping jacks as they can in a certain amount of time set by the teacher

 
How to perform:
1.Stand up straight
2.Hold your arms at your sides and feet shoulder-width apart
3.Jump and extend your arms overhead
4.Extend your legs
5.Land in the starting position
6.Repeat steps 1-5
 
Station 3: Burpees

• Students will be completing as many burpees as they can in a certain amount of time set by the teacher

 
How to perform:

1. Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
2. Lower your hands to the floor in front of you so they’re just inside your feet.
3. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
4. Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
5. Do a frog kick by jumping your feet back to their starting position.
6. Stand and reach your arms over your head.
7. Jump quickly into the air so you land back where you started.
8. As soon as you land with knees bent, get into a squat position and do another repetition.

 
 
Station 4: Squats

• Students will be completing as many squats as they can in a certain amount of time set by the teacher

 
How to perform:
1.Start with feet shoulder-width apart while standing
2.Squat down until your legs are at a 45-degree angle
3.Stand back up into the starting position
 
Station 5: Broad jumps

• Students will be completing as many broad jumps as they can in a certain amount of time set by the teacher

 
How to perform:
1.Place your feet shoulder-width apart
2.Stretch up with your arms and rise up onto the balls of your feet with hips extended
3.Bring arms back behind you and bend your knees and hips
4.Jump up and out as far as you can jump. Use your arms to help you jump further
5.Land flatfooted with your weight slightly forward. Make sure to stick the landing without moving your feet
 
Station 6: Mountain Climbers

• Students will be completing as many mountain climbers as they can in a certain amount of time set by the teacher

 
How to perform:
1.Get into a high plank position with hands shoulder-width apart
2.Pull your right knee to your chest as far as you can
3.Then switch, putting your right knee back down and bringing your left knee up to your chest
4.Continue this climbing motion