1. “Warm-Ups and Workouts: Get Groups of Any Size Moving”
Doug Hallberg, Ray Kearney, Nikki Schaap
And Marc Vachon
Mohonasen C.S.D. Schenectady, NY

2. Contact Information
Doug Hallberg -
Ray Kearney -
Nikki Schaap -
Marc Vachon -
Any feedback on the presentation would be greatly appreciated!!!!!!!!!!!

3. Instant Activity “Exercise is not a punishment”1
Jog 3 laps around the outside of the gym 2
Perform 15 Perfect Jumping Jacks 3
Lets do 20 Crunches 4 5
Perform 8 Squat Jumps 6
Do a plank on your forearms for a 15 seconds count 7
Perform 20 Russian Twist with no weight 8
Jog 1 lap and perform 3 Burpees in each corner 9
Perform 10 Body Weight Squats 10
Hop on 1 foot 12 times then switch 11
Find another student and teach them a stretch or exercise 12
“Get a drink and start over at the top”

4. Fitness Chaos (Set-up)
Warm-Ups and Workouts
2/28/2014
Fitness Chaos (Set-up)
Questions
Ladder
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat
Mat

5. Fitness Chaos Examples
Kettlebell Full Body Fitness Chaos
Kettlebell Exercise
Med Ball Exercise
Agility Drill 1
2 Hand Dead Lifts
Sit-ups
1 Foot Per Box 2
OH Press
Russian Twists
2 feet Per Box 3
Front Squat
Wood Chops
Lateral Run 4
Rack Lunges
Front Slams
Icky Shuffle 5
Single Leg Dead Lift
Side Slams
Single Leg Hops 6
1-Hand Elevated Push-ups
Crunches
Student Choice
No Equipment Fitness Chaos
Body Weight Exercise
Core Exercise
Cardio 1
Jumping Jacks
Sit-ups
Jog 2 Laps 2
Squats
Russian Twists 3
Alternating Lunges
Elbow to Opposite Knee 4
Push-ups
Bicycles 5
Mountain Climbers
Straight Leg Lifts 6
Squat Jumps
Planks

6. Student 4 will be jogging around the gym
Warm-Ups and Workouts
2/28/2014
Fitness Chaos #1
Students will be in groups of 4 Student 1 will be performing a strength building exercise Student 2 will be performing a core exercise Student 3 will be performing an agility exercise
Student 4 will be jogging around the gym
Rotate on the Teachers Cue or after 2 laps completed
Fitness Chaos #2
Students will be in groups of 4 Student 1 will be performing a strength building exercise Student 2 will be performing a core exercise Student 3 will be performing an agility exercise
Student 4 will be answering 1 question
Rotate when Student 4 finishes

7. Medicine Ball Lesson #1 Teach about explosive power and the simplicity of med ball training (Low risk of injury and simple to learn). The students will learn how to do a verity of exercises that they can do on their own and with a partner. We will be concentrating on explosive upper body movements.
Rockwall
A-Indy
B-Partner
Equipment 1A 1B
Chest Pass
(2) 6lb Med Ball
(2) 4lb Soft Med Balls 2A 2B
Overhead Pass
(2) 4LB Med Ball 3A 3B
Push-ups
Plank Ball Rolls
(4) Basketballs
(4) Wiffleballs 4A 4B
Squat & Throw
Squat & Throws
(3) 6lb/8lb Soft Med Balls 5A 5B
Overhead Slams
Bounce Pass
(4) 8lb Slam balls
(2) 6lb Med Balls 6A 6B
Seated Twists
Partner Twists
½ of Sand Bells 7A 7B
Side Slams
Rotational Throws
(4) 4lb Slam Balls
(2) 4lb Soft Med Ball 8A 8B
Sit-ups
Partner Sit-ups
Station #3
Push-ups
Station #4
Squat & Throw
Overhead Pass
Station #2
Station #5
Overhead Slams
Sport Walls
Chest Pass
Station #1
Station #8
Sit-ups
Station #7
Side Slams
Station #6
Twists
Groups of 2 w/ 2 Groups per station (32 students)
1 minute per stations = 8 minutes; 20 seconds to rest & rotate x 2 rotations = 20 min
Ultimate Football for the remainder of class

8. Rock, Paper, Scissors Fitness Circuit
Purple
(Ski jumps)
Green
(Core exercise your choice – 10 sec hold x 2 reps)
Blue
(Chop slams – 3 reps each side)
Rock, Paper, Scissors Fitness Circuit
Orange
(Push-up poly spot of your choice – 10 reps)
Red
(Crunches - your choice – 10 reps)
Yellow
(Standing long jump – 6 reps)

9. Rock, Paper, Scissors Fitness Circuit
Have the students partner up and evenly assign the groups to the different color cones. This circuit can be done as individuals or as partners.
Once the students are at their starting station, review the stations/cone activities
Explain the station rotation process = rotate stations in the order of the colors of the rainbow.
(ex. red, orange, yellow, green, blue, purple, red, etc…)
As soon as the person/partners arrive at a station they must do the exercise for that station. When finished, play R,P,S with a person/group at their station.
Rotation Option #1: Rewarding the winner of “R,P,S”
If a person/group wins = do not do the exercise again - move to the next station, exercise and play someone new
If a person/group loses = do the activity again and then rotate to the next station
Rotation Option #2: Exercise is an opportunity, it is not a punishment
If a person/group wins = they won the opportunity to do the exercise again and then rotate to the next station
If a person/group loses = they automatically move to the next station, exercise and play someone new
( ***The maximum number of times an exercise is done is twice before person/group must rotate.)
This circuit can be done for as long or as little as you choose. The number of reps is also up to you. Every 2-3 minutes change the locomotor movement
Example: 9 minute circuit
Min. 1-3 = jog
Min. 4-6 = alternating lunges
Min. 7-9 = power skip

10. Luck of the Draw Fitness Circuit
Purple
(Burpees)
Green
(Sandbell squat with an overhead press)
Blue
(Push-up shuffle)
Luck of the Draw Fitness Circuit
Orange
(Fitdeck card of your choice)
Red
(Dorsal raises)
Yellow
(Foot Fires)

11. Luck of the Draw Fitness Circuit
Have the students partner up and evenly assign the groups to the different color cones.
Once the students are at their starting station, review the stations/cone activities
 Explain the station rotation process = rotate stations in the order of the colors of the rainbow.
(ex. red, orange, yellow, green, blue, purple, red, etc…)
This circuit can be done as individuals or as partners.
Students will start by doing 10 repetitions of the exercises at their cone. Once completed, he/she must then rotate to the next station, do 10 reps of the new exercise. This process is repeated until the student is rotation from purple to red.
Each time students rotate from purple to red, they must stop at the table and choose a playing card. The number on the card is how many reps the person/partners must do for the next cycle around the fitness stations. The card must be returned face down before moving to the next (red) station.
Card values:  2-10 = face value  J,K,Q = 10 reps  A = 11 reps or run 1 lap around the gym and choose again  Joker = You choose the number of reps (2 - ?#)
This circuit can be done for as long or as little as you choose. Every 2-3 minutes change the locomotor movement used to move from station to station.
Example: 9 minute circuit
Min. 1-3 = jog
Min. 4-6 = lunges
Min. 7-9 = power skip

12. Partner Fitness Roll-Off Circuit
Purple
(Single-leg partner medball chest pass)
Green
(Partner sandbell Russian twists)
Blue
(R,P,S push-up style)
Partner Fitness Roll-Off Circuit
Trainer Station
(Demo your favorite exercise for your partner to do and then coach them)
Trainer Station
(Demo your favorite exercise for your partner to do and then coach them)
Orange
(Plank and pass a beanbag)
Red
(Partner sit-up and high 5)
Yellow
(Partner body weight squat)

13. Fitness Roll-Off
Have the students partner up and evenly assign the groups to the different color cones.
Once the students are at their starting station, review the stations/cone activities.
 Explain the station rotation process = rotate stations in the order of the colors of the rainbow.
(ex. red, orange, yellow, green, blue, purple, red, etc…)
This activity can be done as individuals or as partners.
Variation #1 - All dice must be returned to the hoop as soon as students are finished using them!
Students will start by doing 10 repetitions of the exercises at their cone. They must then roll one of the six sided die in the hoop to see how many stations they must move. After returning the die to the hoop, the participants must then move in order (explained above) the number of cones that he/she rolled. When they get to the new station they must do the activity there 10 times, roll a die to see how many stations they must rotate, etc… This circuit can be done for as long or as little as you choose. Every 2-3 minutes change the locomotor movement used to change stations and the number of repetitions.
Example: 9 minute circuit
Min. 1-3 = slide and 10 reps
Min. 4-6 = lunge and 15 reps
Min. 7-9 = power skip and 20 reps
Variation #2 - All dice must be returned to the hoop as soon as students are finished using them!
Students will roll the larger 20 sided die inside of the hoop to see how many repetitions of the exercises they must do at their cone. At the trainer stations it is an automatic 10 reps for each partner. When finished, they jog/run to the next station. When they get to each new cone they repeat the process.
Variation #3 - All dice must be returned to the hoop as soon as students are finished using them!
Students will roll the 20 sided die to see how many repetitions of the exercises they must do at their cone. At the trainer station it is an automatic 10 repetitions for each partner. When finished, they roll a six sided foam die for the “Roll & Go.” Roll to see (1) how many stations and (2) how they they must move. When they get to the new cone they repeat the process.
“Roll & Go” : Roll the 6 sided die to see how and how many stations you must move.
1 = Explosive Long Jumps 2 = Alternating Lunges 3 =Low “COG” Slides 4 = Power Skips 5 = Run 6 = You Choose How You Move 

14. Lucky Charms Fitness Tag
Purple
(Partner high 5 push-ups = combine your roll )
Green
(Russian twists)
Blue
(Ski jumps)
Lucky Charms Fitness Tag
Orange
(Foot fires)
Red
(Double Crunches)
Yellow
(Squat thrusts)

15. Lucky Charms Fitness Tag
Choose 6 taggers, each of which is wearing a colored pinnie/hoop. (red, orange, yellow, green, blue, purple)
All remaining students are moving and trying to avoid being tagged in the designated playing area.
If tagged, he/she must go out of bounds to the color cone of the person that tagged them. At the cone he/she rolls the die and does the number of exercises rolled before returning to the game.
At the end of each minute round change taggers and the locomotor movement. Boys who were just taggers choose a girl to be a tagger and girls who were just taggers choose a boy to be a tagger. Avoid using duplicates.
Example: 5 minutes
Min. 1 = fast walk
Min. 2 = jog
Min. 3 = power skip
Min. 4 = move doing jumping jacks
Min. 5 = Your choice how you move and what station you go to!
This activity allows for 30+ taggers, gives an immediate way to observe the success of each tagger (number of tagged individuals at their color station), and is fast paced and varied enough that students should not lose interest in this fitness activity.

16. Yellow(Shoulder Folder)
Red(shoulder folder)
Moves To Orange
Orange(S.F)
Moves To
Yellow
GREEN(S.F.)
Moves To
Red
Repeat A
Second Time
Yellow(Shoulder Folder)
Moves To
GREEN

17. 8 station Interval training
Red/Green cones have same exercises, so do Orange/Yellow
These 4 groups move across the gym to the same color Shoulder Folder
These 4 groups move across the gym to the same color Shoulder Folder
These 4 groups move across the gym to the same color Shoulder Folder
These 4 groups move across the gym to the same color Shoulder Folder

18. 8 station tabata(Interval training)
Red/Green cones have same exercises, so do Orange/Yellow
Plank to angry gorilla
Rainbow slam
Slam balls
Rainbow slam
Slam balls
Plank to angry gorilla
Kettle bell dead lift to high pulls on matts
Kettle bell dead lift to high pulls on matts
Mountain climbers
Mountain Climbers
Squat-Toss-Catch
Med Balls
Ski jump with 180 degree hip turn not shoulders
Squat-Toss-Catch
Med Balls
Ski jump with 180 degree hip turn not shoulders
Renegade row with sand bells
Burpees
Renegade row
With sand bells
Burpees

19. 16 station Interval training
16 different exercises or activities
These 4 groups move clockwise to the same color Shoulder Folder
These 4 groups move clockwise to the same color Shoulder Folder
REPEAT THIS ROTATION 3 MORE TIMES!
These 4 groups move clockwise to the same color Shoulder Folder
These 4 groups move clockwise to the same color Shoulder Folder

20. Possible Modifications
Use with sports skills mixed in
Do each station 3 or 4 times then rotate
Make a station for fitness information
Height/Weight or Sit and Reach
Have 1 station be a “new skill” and teach to all.
Make a station for skills testing
Make a station for written assessment
Have a student choice station
Have students make the tabata and “teach” it to the class.
Need more station put 6 in every quadrant(24 total)
Take it outside!
We’ve done this on the track!
We’ve done this on the football field!