Fit & Fab Lesson Plan Fit & Fab
Small-Group Fitness Workshop
Duration
40 MIN
Objective
Students will engage in a 40-minute small-group circuit rotating through cardio, strength, and flexibility stations to build balanced fitness habits, practice proper technique, and reflect on their performance.
Preparation
Print copies of Station Reflection Sheet .
Gather: cones, exercise mats, resistance bands, jump ropes.
Arrange three stations: cardio, strength, flexibility.
Queue up the Fitness Circuit Slides .
Review Circuit Crew Rotations procedure.
Materials
Cones & Markers Exercise Mats Resistance Bands Jump Ropes
Instructional Flow
Step 01
Introduction
5 MIN
Welcome students and state the objective: balanced fitness.
Explain circuit format and rotation rules.
Review safety reminders and proper form cues.
Display the 3-Station Fitness Circuit Slides .
Step 02
Dynamic Stretch Warm-Up
5 MIN
Lead class through the Dynamic Stretch Warm-Up .
Demonstrate leg swings, arm circles, and hip openers.
Emphasize controlled movement and alignment over speed.
Step 03
Station Rotations
20 MIN
Divide into crews using Circuit Crew Rotations . ~6 mins per station.
Cardio Jump ropes, high knees.
Strength Squats, lunges, push-ups.
Flexibility Hamstring/quad stretch, yoga.
Step 04
Station Reflection
5 MIN
Distribute the Station Reflection Sheet .
Students record challenges, successes, and goals.
Prompt: "What will you focus on next time?"
Step 05
Guided Breathing Cool-Down
5 MIN
Lead the Guided Breathing Cool-Down .
Emphasize slow, deep breaths and muscle relaxation.
End with positive reinforcement and recap takeaways.
Why This Lesson Works
This lesson builds core fitness skills, promotes healthy activity routines, and develops self-awareness and goal-setting in 7th graders. Varied stations keep students motivated and accommodate different strengths, making fitness accessible and engaging.
3-Station Fitness Circuit Slides Workshop
3-Station
Fitness Circuit
Overview
Cardio
Strength
Flexibility
Timing
Total: 20 Minutes
Focus
Teamwork, safety, and proper form are our priorities.
Introduce the circuit: explain the three stations (Cardio, Strength, Flexibility) and how students will rotate. Emphasize teamwork, staying on task, and listening for the chime.
Station 01
Cardio Power
A Jump Ropes
Alternate feet or double-unders.
B High Knees
Drive knees to waist height.
Pro Tips
Maintain a consistent pace.
Land softly on the balls of your feet.
Focus on rhythmic breathing.
Demonstrate proper jump-rope technique (wrists rotating, land softly) and high-knee form (hips up, core engaged). Encourage steady breathing through both exercises.
Station 02
Strength Lab
Bodyweight Squats
15 REPS
Keep chest up, knees over toes.
Forward Lunges
10 PER LEG
Vertical shins, core engaged.
Push-Ups
Quality First
As many quality reps as possible.
Use mats for comfort and pause if your form starts to break down.
Model a proper squat (knees over toes, chest up), a lunge (vertical shin, straight back), and a plank-style push-up (core tight). Remind students to pause and reset if form breaks down.
Station 03
Flow & Flex
30s
Hamstring Stretch
Hold for 30 seconds per leg.
30s
Quad Stretch
Hold for 30 seconds per leg.
45s
Downward Dog
Press through heels, lengthen spine.
Focus on the Breath
Flexibility isn't just about the body; it's about control. Focus on deep, slow exhales to release tension in the muscles.
Smooth transitions between stretches.
Lead each stretch slowly, cue students to breathe deeply. For Downward Dog, demonstrate pressing through heels and lengthening spine.
Circuit Crew Rotations Guide Circuit Crew
Operations Manual
Team Efficiency Guide
The Mission
Ensure smooth, efficient station changes and clear student responsibilities. We move as a unit!
1
Forming Your Crew
Quickly count off by 1–6 to balance group numbers. Each number becomes a “crew.”
Start Station Cardio
Start Station Strength
Start Station Flexibility
2
Assigning Roles
Crew Leader
Listens for chime, cues the crew to rotate, and signals start/stop.
Timekeeper
Watches the station timer; gives 1-minute and 30-second warnings.
Equipment Manager
Distributes/collects props; checks gear condition.
Form & Safety Checker
Monitors teammates’ form and reminds them of safety cues.
3
The Rotation Process
01
Start at assigned station on teacher signal.
02
Crew Leader starts timer; Timekeeper watches clock.
03
At 1 min warning, Timekeeper calls out "One minute left!"
04
At chime, Crew Leader calls "Rotate!"
05
Manager gathers gear; Crew moves clockwise to next spot.
06
Line up quietly, set up equipment, and signal ready.
Teacher Cues
Do a "dry run" rotation first without exercises.
Use floor markers for rotation direction.
Use a consistent chime or bell.
Troubleshooting
Missing Gear: Manager checks lost & found immediately.Falling Behind: Teacher gives 30sec "catch-up" count.Bad Form: Checker pauses group for 15sec to reset. Station Reflection Sheet Worksheet Station Reflection Sheet
Fit & Fab Workshop
Name:
Date:
Station 1: Cardio
1. What challenges did I face at this station?
2. What successes or improvements did I notice?
My goal for my next cardio session is:
Station 2: Strength
1. What challenges did I face at this station?
2. What successes or improvements did I notice?
My goal for my next strength session is:
Station 3: Flexibility
1. What challenges did I face at this station?
2. What successes or improvements did I notice?
My goal for my next flexibility session is:
Overall Reflection
1. Which station was most challenging for me? Why?
2. How will I continue improving my fitness based on today’s lesson?
3. What is one healthy habit I will incorporate into my daily routine?
Thank you for your thoughtful reflections! Feel free to share any additional comments or questions below.
Dynamic Stretch Warm-Up Guide Dynamic Warm-Up
Prepare Your Body for Action
Target Time
5 MIN
Perform each movement with control. Focus on range of motion rather than speed. Breathe steadily!
Step 01
Arm Circles
60 SEC
30s Forward / 30s Backward: Arms at shoulder height. Start with small circles, gradually getting larger. Keep movements controlled.
Step 02
Leg Swings
60 SEC
30s Each Leg: Hold a wall or cone for balance. Swing your leg front-to-back with a controlled, rhythmic motion.
Step 03
Hip Circles
60 SEC
30s Clockwise / 30s Counter: Hands on hips. Circle your hips in wide, smooth arcs as if using a hula hoop.
Step 04
Walking Lunges + Reach
60 SEC
Step forward into a lunge. Drive your arms overhead. Alternate legs. Keep chest lifted and core engaged.
Step 05
Torso Twists
30 SEC
Feet hip-width. Rotate your torso side to side. Arms outstretched at shoulder height. Move from the core.
Step 06
High Knees
30 SEC
Drive knees to waist height rapidly. Pump your arms. Maintain an upright posture. Let's get the heart rate up!
Stand Tall
Control Motion
Breathe Steady
Proper Form
Guided Breathing Cool-Down Guide Cool-Down
Reset Your Body & Mind
Target Time
5 MIN
Breathing Cues:
Focus on slow, controlled breaths. Release tension with each exhale. You can use this routine at home or anytime you feel stressed.
1
Settle In
30 SEC
Find a comfortable seated or lying position. Close your eyes and place one hand on your belly.
2
Diaphragmatic Breathing
1 MIN
Inhale slowly through your nose for 4 seconds (belly rises).
3
Box Breathing
2 MIN
Inhale 4s
Hold 4s
Exhale 4s
Hold 4s
4
Neck & Shoulder Release
1 MIN
Drop right ear to right shoulder (hold 15s).
Drop left ear to left shoulder (hold 15s).
Roll shoulders backward 3x, then forward 3x.
Reflection & Closure
Sit quietly and think: "What is one positive habit I will carry forward from today?"
One positive habit I will carry forward:
Fit & Fab • Mindful Recovery Routine
