Dynamic Stretch Circuit

Overview: A 10-minute station-based warm-up to increase blood flow, enhance joint mobility, and prepare muscles for bodyweight exercises. Students rotate every 2½ minutes through four dynamic stretch stations.

Materials Needed:

• Cones or taped floor markers for four stations
• Open space for arm and leg movement
• Timer or stopwatch

How to Set Up:

1. Arrange four stations in a large square or circle, each marked with a cone or floor tape and station number.
2. Assign students to small groups (3–4 per group).
3. At the signal, groups begin at their assigned station and rotate clockwise every 2½ minutes.

Stations:

Station 1: Arm Circles & Swings
• Arm Circles: 30 seconds forward, 30 seconds backward
• Cross-Body Arm Swings: 1 minute
• Focus: Keep core engaged, move smoothly through full range of motion.

Station 2: Torso Twists & Hip Openers
• Standing Torso Twists: 1 minute
• Hip Openers (leg swings side to side): 1 minute (30 seconds each leg)
• Focus: Rotate from the waist, keep shoulders relaxed.

Station 3: Leg Swings & High Knees
• Forward Leg Swings: 30 seconds each leg
• High Knees Jog in Place: 1 minute
• Focus: Maintain upright posture, swing leg with control.

Station 4: Dynamic Lunges & Inchworms
• Alternating Forward Lunges: 1 minute
• Inchworm to Push-Up Position: 1 minute (walk hands out, perform optional push-up, walk back)
• Focus: Keep knee above the ankle in lunges; engage core in inchworms.

Teacher Tips:

• Model each movement before starting the circuit.
• Remind students to breathe steadily and move with control.
• Encourage full range of motion rather than speed.
• Use up-tempo music to maintain energy and timing cues for rotations.

After Completing Station 4, regroup for a quick check:
• Ask students: “How do you feel—warm and ready?”
• Transition smoothly into the main activity by gathering students around for the lesson introduction.

Push-Up Progression Stations

Overview: A 25-minute circuit divided into 5 stations, each focusing on a different push-up progression or variation. Students spend 4 minutes per station, then rotate. By practicing progressions, students build strength safely and track improvements on their Strength Tracker Chart.

Materials Needed:

• Exercise mats or soft floor surface
• Sturdy elevated surfaces (benches, steps, or low tables)
• Cones or floor markers to designate station areas
• Timer or stopwatch
• Strength Tracker Chart for each student

Setup:

1. Arrange five stations in a semi-circle or spaced line, clearly marked.
2. Place the necessary equipment at each station (e.g., bench at Station 2).
3. Assign small groups (3–4 students) to start at different stations.
4. Set timer for 4-minute intervals with a 30-second transition.

Stations:

Station 1: Wall Push-Ups (Beginner)

• Hands on wall at shoulder height, feet stepped back
• Perform slow, controlled reps—aim for 12–15 per set
• Focus: body in a straight line, elbows at 45° as you lower

Station 2: Incline Push-Ups (Easy)

• Hands on bench or step, feet on floor
• Perform 10–12 reps with full range—chest nearly touches bench
• Focus: core tight, glutes engaged, neutral neck

Station 3: Knee Push-Ups (Intermediate Beginner)

• Hands and knees on mat, hips lifted in plank line
• Perform 8–10 reps—lower chest just above mat
• Focus: elbows close to ribs, drive through palms to push up

Station 4: Standard Push-Ups (Intermediate)

• Hands under shoulders, toes on mat in full plank
• Perform as many quality reps as possible (aim 5–8)
• Focus: straight line from head to heels, core braced

Station 5: Advanced Variation (Challenge)

Choose one of:

• Decline Push-Ups (feet elevated on bench)
• Plyometric Push-Ups (push off floor, hands lift)
• Diamond Push-Ups (hands close under chest)
  Perform 5–6 reps of chosen variation.

Teacher Tips:

• Model each progression before starting the circuit.
• Cue students on breathing: inhale lowering, exhale pushing.
• Circulate to correct form: watch for sagging hips or flared elbows.
• Encourage students to select the station level that matches their current ability and to challenge themselves one level up if ready.
• Remind groups to log their reps or hold times at each station on the Strength Tracker Chart.

Progression & Differentiation:

• Students who find a station too easy may add a 5-second pause at the bottom of each rep.
• Those who struggle can reduce range of motion or switch to a gentler station (e.g., move from Standard to Knee Push-Ups).

Rotation & Logging:

• At each rotation bell (every 4 minutes), students note their final rep count for that station.
• Use the 30-second transition to move and prepare the surface for the next group.

After completing all stations, regroup for a quick form review and transition into the next exercise (e.g., planks or squats). Encourage students to look for small improvements (even +1 rep) and celebrate progress in the next session!

Muscle Relax Routine

Overview: A 5-minute guided cool-down to gradually lower heart rate, release tension, and promote recovery after the bodyweight circuit.

Materials Needed:

• Yoga mats or soft floor surface (optional)
• Calm, slow-tempo music (optional)
• Timer or stopwatch

How to Lead:

1. Slow March or Walk in Place (30 seconds)
   • Begin with gentle steps to bring heart rate down.
   • Swing arms loosely and breathe deeply.

2. Chest Stretch (30 seconds)
   • Clasp hands behind your back and gently lift chest upward.
   • Keep shoulders down and open through the chest.

3. Cross-Body Shoulder Stretch (30 seconds each arm)
   • Bring one arm across the chest, using the opposite hand to press the elbow toward the body.
   • Feel the stretch through the back of the shoulder.

4. Overhead Triceps Stretch (30 seconds each arm)
   • Reach one arm overhead, bend the elbow, and gently press the elbow with opposite hand.
   • Keep the torso tall and core engaged.

5. Standing Quad Stretch (30 seconds each leg)
   • Balance on one foot, pull the other heel toward your glutes.
   • Keep knees close together and push hips slightly forward.

6. Seated Hamstring Stretch (30 seconds each leg)
   • Extend one leg forward, hinge at hips, and reach toward your toes.
   • Keep spine long and avoid rounding the back.

7. Calf Stretch (30 seconds each leg)
   • Place hands on a wall or bench, extend one leg back with heel pressed down.
   • Keep the back leg straight and lean into the stretch.

8. Hip Flexor Lunge Stretch (30 seconds each side)
   • Step one foot forward into a low lunge, drop the back knee to the floor.
   • Tuck the pelvis under and feel the front of the hip opening.

9. Seated Deep Breathing & Mindfulness (1 minute)
   • Sit comfortably with legs crossed or extended.
   • Inhale deeply through the nose for a count of 4, hold 1 second, exhale slowly through the mouth for a count of 6.
   • Encourage students to focus on the breath and let go of tension.

Teacher Tips:

• Demonstrate each stretch slowly and remind students not to bounce.
• Cue steady, relaxed breathing throughout the routine.
• Observe students for any discomfort and offer gentle modifications (e.g., use a wall for balance).
• End with a brief moment of silence or a positive affirmation: “Great job today—notice how your body feels calm and strong.”

Strength Tracker Chart

Use this chart to log your performance at each station and reflect on your progress. Aim to improve a little bit every session!

Entry 1

Date: ___________________________

Station/Exercise: ___________________________

Reps or Hold Time: ___________________________

Completed ✓: _______

What went well?

What will you work on next time?

Entry 2

Date: ___________________________

Station/Exercise: ___________________________

Reps or Hold Time: ___________________________

Completed ✓: _______

What went well?

What will you work on next time?

Entry 3

Date: ___________________________

Station/Exercise: ___________________________

Reps or Hold Time: ___________________________

Completed ✓: _______

What went well?

What will you work on next time?

Entry 4

Date: ___________________________

Station/Exercise: ___________________________

Reps or Hold Time: ___________________________

Completed ✓: _______

What went well?

What will you work on next time?

Entry 5

Date: ___________________________

Station/Exercise: ___________________________

Reps or Hold Time: ___________________________

Completed ✓: _______

What went well?

What will you work on next time?

Reflection & Goal Setting

My personal goal for the next session:

Action steps I will take to reach my goal: