Fitness and Fun!

Stations

Work in groups of 4. Visit each of the 5 “Work It” stations, then chose as many of the “Fun” stations as you have time for.

1. Work your body station: 10 jumping jacks 10 wall ball squats 10 pushups 10 lunges 10 curl-ups 2. Work your arms station Use one of the bars to practice pull-ups and/or flex arm hang. If you can not do either, do 7 “jump and pulls”. 3. Work your abs station Use the “fitness hoops”. One partner times/counts while the other uses the timer. (If you make it to Bronze, Silver, or Gold – sign the posters near my office.) If you do not make it to Bronze, try the hooping 3 times. 4. Work your legs station Start at the poly spot and jump the boxes (2 feet jump up, jump down to the floor, jump back up on box…) Go down the path and walk back 5 times. 5. Work your heart station Attempt to jump 100 times without stopping (if you do, sign the chart on the stage.) If you stop, don’t quit, just jump until 100 reps have been completed.

2 NOW YOU MAY CHOOSE THE “FUN” STATIONS and continue the stations until the time is up. 1. Fun with speed stacks station Attempt to complete the Cycle 2 times or the 3-6-3 - 4 times. 2. Fun 4-Square station King drops the ball and hits it underhanded into any of the other squares. The person standing in that square lets the ball bounce in their square, before hitting it underhanded to any other square. The game continues until the ball is hit out of bounds or a player cannot retrieve the ball. 3. Fun with “21” station Use the big goal. Take a long shot for 2 pts if you make it; take a short shot for 1 point. Even if you miss the long shot you get a short shot. If you make both shots, go again. First one to 21 points wins. 4. Fun with Juggling Scarves station Do “criss cross apple sauce” with 2 scarves or Try juggling with 3 scarves. 5. Fun the “COW” station Play on little goal. If the person before you makes the shot, you must shoot from the same place. If you miss the shot they make, you get a “C”. Game continues until all players except one get “COW”.

Equipment Needed: (For large class of 40) Basketballs – 6-8 (Work your body station) 2 (Fun with “21” and “COW” stations) Fitness Hoops – 5 (Work your abs station) Jump Boxes – 4-6 (Work your legs station) Variation: Use noodles or small hurdles to jump over Jump Ropes - 8 (Work your heart station) Speed Stacks – 8 sets (Fun with speed stacks station) Tables – 2 (Fun with speed stacks station) optional Playground Ball – 1 (Fun with 4-square station) Juggling Scarves – 24 (Fun with juggling scarves station)

Gym set up for Fitness and Fun Stations

4 Squares

Speed stacks Work your body: - Jumping Jacks - Wall Ball squats - Pushups - Lunges - Curlups

Pullups

Fitness Hoops

Pullups

“COW” “21”

Juggling Scarves

Jump Ropes

Jump Boxes