Dynamic Dash Warm-Up

Overview:

An 8-minute full-body activation sequence designed to elevate heart rate, mobilize joints, and prime muscles for the main workout. Each movement flows into the next—maintain steady pacing and focus on form.

Warm-Up Sequence (Total: 8 minutes)

1. Arm Circles (1 minute)

   • 30 seconds forward, 30 seconds backward.
   • Keep arms straight, engage shoulder muscles.

2. High Knees (1 minute)

   • Drive knees up to hip height, pump arms.
   • Land softly on balls of feet, maintain an upright torso.

3. Butt Kicks (1 minute)

   • Kick heels toward glutes, swing arms naturally.
   • Keep core engaged and chest lifted.

4. Walking Lunges with Torso Twist (1 minute)

   • Step forward into lunge, twist torso toward front leg.
   • Alternate legs; ensure knee tracks over ankle.

5. Side Shuffles (1 minute)

   • Stay in athletic stance, shuffle laterally 5–6 steps right, then back left.
   • Keep low and push off with your legs.

6. Grapevine (Karaoke) Shuffle (1 minute)

   • Cross right foot over left, step left, cross right behind, step left.
   • Reverse direction after 30 seconds; stay light on your feet.

7. Leg Swings (1 minute)

   • Hold onto a wall or partner for support.
   • 30 seconds front-to-back each leg; keep core tight.

8. Hip Openers (1 minute)

   • Step wide, shift weight to one side and lunge, hold 2 seconds.
   • Alternate sides; feel stretch in inner thighs.

Cues & Tips

• Maintain smooth, controlled movements—avoid jerking.
• Breathe rhythmically; exhale during exertion phases.
• Encourage students to progress intensity gradually.
• Monitor form and correct alignment throughout.

Ready to tackle the circuit? Let’s keep the energy high and spirit strong! Feel free to demo each movement before letting students proceed independently.

Circuit Countdown Challenge

Overview:

A high-energy, 20-minute endurance circuit designed to boost cardiovascular fitness, muscular strength, and teamwork. Students rotate through four stations, performing each exercise for 1 minute, with a 1-minute group rest after completing all four. Repeat for a total of 2 rounds.

Materials:
• 4 Jump Ropes
• 4 Small Cones (for station markers)
• Mats for Floor Exercises
• Stopwatch or Timer

Setup:

1. Arrange four stations in a large circle or square, spaced at least 5 feet apart.
2. Place appropriate equipment at each station:
   • Station 1: Jump Rope Area
   • Station 2: Squat Jump Zone (cones marking a 2×2 ft space)
   • Station 3: Mountain Climber Mat
   • Station 4: Plank Mat
     
     Station Details:

• Station 1: Jump Rope (1 min)
  • Perform continuous single-leg or two-leg jumps.
  • Focus on quick feet and soft landings.
  
  
  - Station 2: Squat Jumps (1 min)
  • Start in squat position; explode upward into a jump.
  • Land softly, immediately descend into next squat.
  
  
  - Station 3: Mountain Climbers (1 min)
  • In high plank, drive knees toward chest alternately.
  • Keep hips down and core engaged.
  
  
  - Station 4: Plank Hold (1 min)
  • Forearm plank position; maintain straight line from head to heels.
  • Breathe steadily and avoid sagging hips.
  
  
  Instructions:

1. Divide class into four equal groups and assign each to a starting station.
2. Set timer for 4 minutes: 1 minute work per station + 3 quick transitions.
3. On “Go,” begin exercise at Station 1. After 1 minute, rotate clockwise to the next station.
4. Continue until each group has completed all four stations (4 minutes total).
5. Take a 1-minute group rest: hydrate, catch breath, and prepare for the next round.
6. Repeat the circuit for a second round.
   
   
   Safety & Coaching Tips:

• Walk around to correct form and encourage consistent effort.
• Remind students to land softly and keep knees aligned over ankles.
• Use clear verbal cues (“10 seconds left!”) to help pacing.
• Emphasize teamwork: cheer on peers and foster positive energy.
  
  Reflection Prompt (Post-Circuit):
  • What station challenged you the most, and why?
  
  
  
  
  
  • How did pacing yourself impact your performance?

Mindful Stretch Wrap-Up

Guide students through a 7-minute cool-down focusing on deep breathing and gentle stretching to facilitate recovery and reflection. Encourage mindful attention to body sensations.

## Stretch Routine (Total: 3 minutes)

Hold each stretch for 30 seconds per side:

• Hamstring Stretch: Seated or standing, extend one leg and reach toward toes.
• Quad Stretch: Standing, pull heel toward glutes, keep knees aligned.
• Shoulder Stretch: Bring one arm across chest; use the opposite arm to gently press.

Floor & Mindful Movement (Total: 4 minutes)

• Cat–Cow (1 min): On all fours, inhale arching spine (cow), exhale rounding spine (cat).
• Child’s Pose (1 min): Knees wide, sit back on heels, reach arms forward and breathe deep.
• Figure-Four Stretch (2 min): Lie on back, cross right ankle over left knee, pull left thigh toward chest (1 min per side).

Reflection & Closing

Prompt students to consider and write responses:

• What felt most challenging?






• What felt most rewarding?






• How will your SMART goal guide your next session?

End with three synchronized deep breaths to seal in relaxation and focus.