9-12
Outside Structure
Create 4 stations in the outside designated area for moderate to vigorous physical activity. Each session will begin with a dynamic warm-up before moving to a station. Stations are listed below:
Power Walk and Run
Agility Course
HIIT Cardio (High Intensity Interval Training)
Class Challenge
Dynamic Warmup (5 Minutes)
Group warm-up is an excellent way to increase body temperature, flexibility, and range of motion. It incorporates stretching while in motion which elevates your core temperature and warms your muscles to prevent injury.
- Power Walk and Locomotor Movement (15-20 minutes)
The power walk and run station is designed for your body to constantly adjust based on your effort level. Jogging, running, and/or sprinting will elevate your bodies heart rate and breathing. Power walking with bring your bodies heart rate back down for a a quick recovery before elevating back to your target zone. If your school yard is a rectangle it is recommended to power walk the short sides and run the long sides.
2. Agility Course (15-20 Minutes)
The agility course was designed to increase the fun factor for students while also elevating their heart rate. The agility ladder is an excellent tool that students enjoy when working on coordination, power, and speed. The agility course can be changed and other movements can be added when travelling between cones. If your school designs an agility course that you want to promote please share with me (christopher.mclean@ncdsb.com) and I will include it on this site for other schools to experience.
3. HIIT Cardio (High Intensity Interval Training) (15-20 Minutes)
HIIT cardio combines short bursts of intense exercise with periods of short rest. HIIT will push your heart rate to your upper target zone, improving your cardiorespiratory fitness. HIIT is challenging but rewarding for your muscular strength, muscular endurance, and cardiorespiratory fitness. Below is a Move for Brain Health HIIT workout #1.
Set #1
Set 1 includes 4 exercises. Each exercise will last 20 seconds with a 10 second rest before the next exercise. You must complete all 4 exercises to finish 1 cycle. You have a total of 3 cycles to complete before moving on to Set #2
20 seconds with 10 second rest
20 seconds with 10 second rest
20 seconds with 10 second rest
20 seconds with 10 second rest
Set #2
Set 2 includes 4 exercises. Each exercise will last 20 seconds with a 10 second rest before the next exercise. You must complete all 4 exercises to finish 1 cycle. You have a total of 3 cycles to complete before moving on to your cool down.
20 seconds with 10 second rest
20 seconds with 10 second rest
20 seconds with 10 second rest
20 seconds with 10 second rest
4. Class Challenge (20 Minutes)
The class challenge consists of a specific number of reps per exercise that must be completed. For example, if 600 squats is the rep count the class must work together to complete 600 reps total. This is not a race but rather an activity to encourage team building. The class is encouraged to explore ways to track reps accurately.
Challenge #1
(100 reps) Bunny Hop Agility Ladder
(100 reps) Ickey Shuffle Agility Ladder
(100 reps) Cross Over Agility Ladder
(100 reps) Split Run Agility Ladder
(250 reps) 20 Meter Sprint
(200) Burpee to Low Squat
(500 reps) Mountain Climbers
(500 reps) Squat Quarter Turn
(250 reps) 10 Meter Bear Crawl