Core Training Stations 4 Minute Stations

Sample Summative Fitness Lesson Plan Name ______Block ______

Equipment Needs

Brief Description (What will happen during the class period. What style of class will it be? What 3 component of fitness will you lesson focus on?

Activities Teaching points Musical Warm up CARDIO WARM UP 10 minutes Warm up the major joints and muscles of the body. Keep Standing High low fitness combined with athletic style moves standing/dynamic 2 combos to music followed by dynamic stretch Preview any new steps in your warm-up 8x step touch 4x grapevine dynamic stretches: 4x Slow side squats 4x V step 8xreach for toes – circle arms 4x grapevine 8x ham curls lunge stance- rise up/drop heel 4x alternate lunges 8x ponies (circle) Lunges

Repeat combos from the warm up – ADD POWER & BIGGER JUMPS!! 8 jumping Jacks 4x double side squats 4x side step knee lunge knee 4x side step knee lunge knee

FITNESS ACTIVITIES

CORE TRAINING 1, PLANK (use Yoga Mats) a)Start in high push up position plank with your arms straight and your body holding strong HOLD 30 SEC b)Lift one hand and ROTATE THE PLANK to a LEFT SIDE PLANK - HOLD 30 SEC!!! c)Lift one hand and ROTATE THE PLANK to a RIGHT SIDE PLANK - HOLD 30 SEC!!! d) REPEAT

2. HAMSTRING CURLS ON THE BALL a) lie on back with both calves on the ball- hold body up for 30 sec b) DRAW YOUR HEELS IN SO THE BALL ROLLS AND TOUCHES YOUR BUTT. c) Advanced option---- TRY ONE LEG CURL

BALANCE a)STAND ON ONE LEG AND ROTATE THE BALL IN A FULL CIRCLE OVER HEAD AND UNDER YOUR LEG. 6X THEN SWITCH DIRECTION OF YOUR CIRCLE b) repeat on other leg Core ALPHABET PLANK elbows and forearms on the ball- legs extended long so you balance like a tripod. (wide feet helps) spell your full name on the ball (yes first middle and last) REPEAT MOUNTAIN CLIMBER a) keeping arms on the ball- bring ONE KNEE UP TO YOUR CHEST TO TOUCH THE BALL

BOSU BUG LIE ON BOSU SO YOUR LOWER BACK IS ON THE BALL - EXTEND ONE ARM OVERHEAD WHILE THE OPPOSITE LEG EXTENDS AT THE SAME TIME- SWITCH

Bosu Burpies FLIP BOSU OVER – raise overhead then back to the floor for a burpie—round side down Station 2 (need yoga mats and 5 BALLS)

STATION 3 (need soft med balls- 7LBS green) STATION 4

STATION 5