If you haven’t used fitness circuits yet to supplement your PE program in the classroom or studio, you are in for a treat! The idea of a fitness circuit is to put on some music for 45 seconds, let the students (often 2 per station), do the activity that they are at and then, during a short pause in the music, move on to the next activity. Each activity is designed to be posted on a wall or set on a desk, and each one has a great visual cue so that circuits will work for young and old alike! Remember, how they do the activity isn’t as important as whether or not they are getting activity! So as long as they are moving, and not being a danger to themselves or others, let them move and groove!
Equipment: NONE Description: Crouch down, bending at your knees, and touch the floor with your hands. Jump up to standing position. Repeat as many times as possible.
Equipment: NONE Description: All fours. Slide hands out as far forward as possible. Look at floor, bum over feet, press down with hands. Breathe - don’t hold your breath. Or, same as above but place both arms on one side of the head or the other.
Equipment: NONE Description: Sit on your bum with your legs stretched apart. Reach with your right arm and try and touch your left foot. Reach with your left arm and try and touch your right foot. Keep switching as many times as possible.
Equipment: NONE Description: Bounce back and forth from your right foot to your left. Each time a foot hits the ground, fully extend the opposite arm and “punch” the air with a closed fist. Repeat as fast as possible.
Equipment: NONE Description: Lay on side - support head with down arm. Back and heels against imaginary wall - straight line. Lift at hip only, no back rotation. Repeat with other leg.
Equipment: NONE Description: Lie on back. Pull one leg to chest. Keep “down” leg straight - bend “up” leg at knee. Hold 15 sec. alternate leg and repeat. Breathe - don’t hold your breath.
Equipment: NONE Description: Prepare like you are going to do a push-up on the wall. Once you have positioned your feet flat on the floor, they can no longer move. Push off of the wall and count how many times you can clap your hands before you fall back to the...
One Leg Squat
Equipment: NONE Description: Bend your legs to a squat position. While in that position, straighten one leg forward. Hold the position and balance. Switch legs.
Equipment: NONE Description: Lift your knee up. Touch your opposite elbow to the raised knee. Bring your knee back down. Lift your opposite knee and elbow and touch. Repeat.
Equipment: NONE Description: Lay on back. Lift legs and pedal. Short extension is easier.