1. Situps/Curl-Ups Reminders: Refinement: Extension:
Hands are behind your head or across your chest.
Make sure back comes off the ground and fully returns.
SUPER CHALLENGE: Hold the medicine ball between your hands
Near your chest as you do the situps/curl-ups.
Refinement:
Really focus on using your abdominal muscles to pull you up.
Extension:
How many situps/curl-ups can you do while you are at this station?

2. Hands shoulder-width apart.
Push-Ups
Reminders:
Hands shoulder-width apart.
Flex elbows to 90 degrees.
Extended elbows fully.
Refinement:
Really focus on keeping your back straight.
Extension:
How many push-ups can you do while you are at this station?

3. Step-Ups/Step Downs Reminders: Refinement: Extension:
Step-up with left leg, right leg follow.
Step-down.
Step-up right leg, left leg follow.
Refinement:
Really focus on alternating your feet.
Extension:
How many step-ups can you do while at this station?

4. Lunges Reminders: Refinement: Extension:
From a standing, lunge with left leg.
Return to standing.
Lunge with right leg.
Refinement:
Really focus on keeping you balance.
Extension:
How many lunges can you do while at this station?

5. Split Squats Reminders: Refinement: Extension:
Feet shoulder-width apart. Hands on hips.
Squat. Bring left foot to right.
Spread feet shoulder-width.
Squat. Bring right foot to left.
Refinement:
Really focus on keeping you balance.
Extension:
How many split squats can you do while at this station?

6. Planks Reminders: Refinement: Extension: Push-up style position.
Elbows bent with forearms flat on floor.
Hold.
Refinement:
Really focus on keeping your back straight.
Extension:
How long can you hold the plank while at this station?

7. Bicycle Kicks Reminders: Refinement: Extension: Lay on back.
Hands behind head.
Bring knee to opposite elbow.
Straighten leg fully.
Refinement:
Really focus on bringing the knee/elbow together.
Extension:
How many bicycle kicks can you do while at this station?

8. Wall Sit Reminders: Refinement: Extension: Back against wall.
Bend hips & knees (like sitting in chair).
Hold.
Refinement:
Really focus on keeping your hips & knees bent.
Extension:
How long can you hold the wall sit while at this station?

9. Bicep Curls Reminders: Refinement: Extension: Keep elbows tucked.
Palms towards the ceiling.
Flex & Extend elbows fully.
Refinement:
Really focus on keeping your elbows tucked.
Extension:
How many bicep curls can you do while at this station?

10. Tricep Extensions Reminders: Refinement: Extension:
Elbows point to the ceiling.
Flex & Extend elbows fully.
Refinement:
Really focus on keeping your elbows pointed to the ceiling.
Extension:
How many tricep extensions can you do while at this station?

11. Supermans Reminders: Refinement: Extension: Lay face-down.
Extend arms in front & legs straight.
Lift arms and legs off the floor & hold.
Refinement:
Really focus on keeping your legs straight.
Extension:
How long can you hold the superman while at this station?

12. Jump Ropes Reminders: Refinement: Extension:
Safety. Use the equipment as previously instructed.
Refinement:
Really focus on timing your jump over the rope.
Extension:
Can you jump rope the entire time while you are at this station?

13. Exercise Machines Reminders: Refinement: Extension:
Safety. Use the equipment as previously instructed.
Refinement:
Really focus on keeping a steady pace while at this station.
Extension:
How long can you stay active while you are at this station?

14. Side Slides Reminders: Refinement: Extension:
Slide to the right side, touch the cone.
Slide to the left side, touch the cone.
Refinement:
Really focus on keeping a steady pace while at this station.
Extension:
How many times can you touch the cones while you are here?

15. Rest Station Reminders: No “horse-playing”, fighting, or arguing.
No running around the gym.
Get Water and/or use the Restroom.
Come back and Relax.

16. Stretching Station Reminders: Perform 1 or more of these stretches:
DO NOT bounce. Keep it nice a slow.
Hold each stretch for 10 seconds.
Perform 1 or more of these stretches:
1. Feet together. Touch your toes.
2. Feet apart. Right side, left side, middle.
3. Shoulder-Back Stretch.
4. Shoulder-Chest Stretch.
5. Groin Stretch (butterfly).
6. Calf Stretch. Right leg, left leg.
7. Quad Stretch. Right leg, left leg.

17. Discourse Station Reminders: Discuss 1 or more of the following:
Be polite. Listen to each others answers.
Discuss 1 or more of the following:
What are the benefits of exercise?
2. Why are healthy-eating habits important?
3. Why is important to stay hydrated while doing physical activity?
4. Why is it important to warm-up/cool down?
5. Name an exercise that increases:
Aerobic Capacity? Flexibility?
Muscular Endurance? Muscular Strength?