Lesson Plan
Cardio Dance Party Plan
Students will boost cardiovascular endurance and coordination through a fun, structured dance circuit and cooperative relay, then practice cool-down stretches and reflect on their effort.
Regular aerobic activity builds heart health, improves motor skills, and fosters teamwork. This lesson encourages safe movement habits, confidence in coordination, and self-awareness of physical effort.
Audience
3rd Grade Students
Time
30 minutes
Approach
Guided energetic dance circuits, relay challenges, and led stretches.
Prep
Setup and Review
5 minutes
- Clear and mark a safe open area for all activities
- Place Dynamic Stretch Starter Posters around the space
- Arrange two relay stations with cones and Dance Relay Challenge Activity Cards
- Load Warm-Up & Cool-Down Guide for display
- Print and organize Chill-Down Stretches Handout
- Review the sequence in this plan and safety protocols
Step 1
Introduction
2 minutes
- Welcome students and explain today’s goal: boost heart health, coordination, and teamwork through dance and relay circuits
- Review safety rules: mindful spacing, controlled movements, listening for cues
- Briefly outline each segment: warm-up, dance party, relay, cool-down, reflection
Step 2
Warm-Up
5 minutes
- Display warm-up slides from Warm-Up & Cool-Down Guide
- Lead 2 minutes of light jogging in place or around the gym
- Use Dynamic Stretch Starter Posters to guide 10 reps each: arm circles, leg swings, torso twists
- Emphasize proper posture and steady breathing
- Gather students centrally and explain the dance party sequence
Step 3
Cardio Dance Party
10 minutes
- Play upbeat, age-appropriate music at moderate volume
- Demonstrate 8-count dance moves: grapevine steps, step-touches, jumping jacks
- Cue students through each sequence, counting beats aloud
- Offer modifications for different fitness levels and encourage enthusiasm
- Monitor form and remind students to land softly on their toes
- Transition: split class into two teams for the relay
Step 4
Group Relay Challenge
6 minutes
- Divide students into two teams at opposite relay stations
- On signal, first student draws a card from Dance Relay Challenge Activity Cards and performs the move
- Sprint to the far cone and back, tag next teammate
- Continue until all students complete a turn
- Encourage teamwork, safe spacing, and fun competition
Step 5
Cool-Down Stretches
5 minutes
- Hand out Chill-Down Stretches Handout
- Lead static holds: hamstring, quad, shoulder, calf (20 seconds each)
- Display cooldown slides in Warm-Up & Cool-Down Guide
- Instruct slow, deep breaths and no bouncing
Step 6
Reflection & Assessment
2 minutes
- Ask: “How did your heart feel during the dance?” and “Which move energized you most?”
- Use a thumbs-up/middle/down to self-rate effort
- Provide positive feedback and note students needing extra support
- Reinforce the importance of warming up and cooling down for safe exercise
Slide Deck
Warm-Up & Cool-Down Guide
Dynamic Warm-Up to prepare your body
Static Cool-Down to help you recover
Let’s get started!
Welcome students to the Warm-Up & Cool-Down Guide. Explain that warming up helps prepare our bodies, and cooling down helps our muscles relax. Show excitement and remind them to move safely.
Dynamic Warm-Up: Jog or March
• Jog or march in place for 2 minutes
• Keep knees soft and land lightly on your toes
• Swing arms comfortably at your sides
Guide students to jog or march on the spot or around the gym. Emphasize steady pace, light steps, and relaxed arms.
Dynamic Move: Arm Circles
• 10 circles forward
• 10 circles backward
• Keep arms straight but not locked
• Move from the shoulders
Demonstrate big arm circles. Lead 10 forward circles, then 10 backward, keeping shoulders down.
Dynamic Move: Leg Swings
• Hold onto a wall or partner
• Swing one leg forward and back 10 times
• Switch and repeat on the other leg
• Keep your torso upright
Show how to hold on to a stable support and swing one leg forward and back. Lead 10 swings each leg.
Dynamic Move: Torso Twists
• Feet shoulder-width apart
• Hands on hips or out to the sides
• Twist left and right 10 times each
• Keep hips and legs facing forward
Demonstrate twisting the torso gently. Feet stay hip-width apart. Lead 10 twists per side.
Static Cool-Down: Overview
Hold each stretch for 20 seconds
Breathe slowly and deeply
No bouncing—stay gentle
Explain that now we switch to static holds. Model each stretch and remind students no bouncing.
Cool-Down Stretch: Hamstring
• Reach toward your toes
• Keep legs straight but not locked
• Hold for 20 seconds
• Breathe deeply
Guide students to sit or stand and reach for their toes, keeping legs straight. Hold and breathe.
Cool-Down Stretch: Quadriceps
• Stand tall and hold one ankle behind you
• Keep knees close together
• Hold for 20 seconds each leg
• Use a wall for balance if needed
Demonstrate standing on one leg, pulling the other foot toward the hip. Support balance.
Cool-Down Stretch: Shoulders & Calves
Shoulder:
• Bring one arm across your body
• Hold at the elbow for 20 seconds each side
Calf:
• Step one foot back and press heel down
• Hold 20 seconds each leg
Show cross-body shoulder stretch. Encourage relaxed shoulders and even breathing.
Finish & Breathe
• Take 3 slow, deep breaths in and out
• Shake out any tight muscles
• Great job warming up and cooling down!
Bring students back together and guide three slow, deep breaths. Praise their effort and remind them how warm-up and cool-down keep us safe.
Activity
Dance Relay Challenge Activity Cards
Use these cards to guide each student’s move during the relay. Students draw a card, perform the move for 8 counts, then sprint to the cone and back before tagging the next teammate.
How to Use:
• Place cards face down at each relay station.
• On their turn, a student picks one card, performs the move while the class counts to 8, then runs to the far cone and back.
• Tag the next teammate and return the card to the bottom of the pile.
Cards (8 Moves)
- Grapevine Step
– Step right, cross left behind, step right, touch left.
– Reverse: step left, cross right behind, step left, touch right. - Step Touch
– Step right, bring left foot to touch, step left, touch right.
– Add arms: swing opposite arm in time with step. - Jumping Jacks
– Jump feet out and arms overhead.
– Jump feet together and lower arms. - High Knees
– Jog in place lifting knees to waist height.
– Pump arms for extra cardio. - Butt Kicks
– Jog in place kicking heels toward glutes.
– Keep chest lifted and shoulders relaxed. - Hip Twist
– Stand with feet hip-width apart.
– Twist hips side-to-side, swinging arms naturally. - Freeze Pose
– Dance freestyle for 4 counts, then freeze in place for 4 counts.
– Hold a fun shape (like star, tree, or superhero). - Spin & Clap
– Spin clockwise on one spot for 4 counts, clap overhead on counts 5–8.
– Alternate spin direction next time.
Warm Up
Dynamic Stretch Starter
Prepare your body for action! Perform each move for 10 reps (5 per side when applicable).
Move smoothly and with control.
1. Arm Circles
• Stand tall, feet hip-width apart.
• Make 10 big circles forward.
• Reverse for 10 circles backward.
2. Leg Swings
• Hold onto a wall or partner for balance.
• Swing your right leg forward and back 10 times.
• Switch and repeat on the left leg.
3. Torso Twists
• Feet shoulder-width apart, hands on hips or out to the sides.
• Twist your torso to the right, then left, for a total of 10 twists each way.
4. Hip Openers (Lunge with Reach)
• Step forward into a gentle lunge with your right leg.
• Reach your arms overhead and lean slightly back.
• Return to start and switch legs for a total of 10 lunges (5 per side).
Place posters of these moves around the space. Rotate through each station, spending about 1 minute per move before moving on.
Cool Down
Chill-Down Stretches
Use these static stretches to help your muscles relax after activity. Hold each stretch gently for 20 seconds and breathe deeply. No bouncing!
1. Hamstring Stretch
• Sit on the floor with one leg extended, the other bent so the sole of your foot rests against your inner thigh.
• Hinge at your hips and reach toward your toes of the extended leg.
• Keep your back straight and breathe.
2. Quadriceps Stretch
• Stand tall and hold onto a wall or partner for balance if needed.
• Bend one knee and bring your heel toward your glutes.
• Grasp your ankle and gently press your hips forward.
• Switch legs.
3. Calf Stretch
• Stand facing a wall with one foot forward (slightly bent), the other foot back (heel on the ground).
• Lean into the wall, keeping your back leg straight and heel down.
• Switch legs.
4. Shoulder Stretch
• Bring one arm across your chest.
• Use your other arm to press the stretched arm toward your body at the elbow.
• Keep shoulders relaxed and breathe.
• Switch sides.
5. Triceps & Upper Back Stretch
• Reach one arm overhead and bend your elbow so your hand reaches down your back.
• Use your other hand to gently press your elbow.
• Release and clasp your hands in front of you, round your upper back and poke your chest forward for an upper-back stretch.
Finish with three slow, deep breaths together:
Inhale through the nose—2...
Hold—1...
Exhale through the mouth—2...
Great job cooling down and taking care of your body!