1. Station Ideas
Print and laminate these stations or create your own based on your school’s equipment and students’ needs.

2. Wall Sit Stand in front of a wall and lean your back against it.
Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, hands at your sides
Hold the position

3. Lunge forward
Stand with your feet hip-width apart and your hands on your hips.
Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees.
Pause, then raise up returning to the start position.
Alternate the leg you step forward with each time.

4. Burpees From standing, lower down to the ground into a low squat.
Hop your feet out into plank position. Reverse the motion back into a low squat (hop your feet forward or step them in).
Stand and jump up into the air.

5. Push-Up
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

6. Modified Push-Up
Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.
Repeat

7. Triceps Press Hold band with one arm tight to your side
Cross other arm behind your head
Push your top arm straight up keeping your upper arm in the same position
Bring your arm down again in a slow and controlled motion
Do 10 and then switch arms

8. Bicep Curl Stand on band with your feet apart
Start with palms facing forward at your sides
Curl up arms to your shoulders in a slow and controlled motion keeping your elbows in close to the body.
Variation: Curl up one arm at a time

9. Bicep Curl Stand with feet shoulder width apart
Start with palms facing forward at your sides
Curl up arms to your shoulders in a slow and controlled motion keeping your elbows in close to the body.
Slowly lower
Repeat alternating arms

10. Lateral Raise Stand with feet shoulder width apart.
Hold weights at your side.
Lift weights out to the sides and hold.
Slowly lower again.
Repeat

11. Lateral Raise
Standing with your feet together, place the band under the arches of your feet and hold the handles of your resistance band
With your hands at your sides and your palms facing down, lift your arms straight out to your sides.
Slowly return hands to sides.
Repeat

12. Bent Over Row Place left foot on resistance band and right foot back.
Hold one handle with right hand.
Slowly draw elbow up toward ribs.
Hold for one count, and then lower.
Do it 10 times then switch sides and repeat.

13. Shoulder Press Stand with feet shoulder width apart.
Hold weights at your shoulder with your elbows in
Push weight straight up.
Slowly lower again.
Repeat

14. Start in a low plank on your forearms
Push your body up and up into a high plank.
Go down and down back into a low plank.
Repeat: Up, Up, & Down, Down
Keep your body in a plank position with your arms under your shoulders and your back flat.
Engage your core.

15. Curl-Ups Get into a curl up position. Put your hands on your thighs.
Crunch your body up sliding your hands on your things until the touch the top of your shin.
Go all the way back down to the starting position
Repeat

16. Jumping Rope – Perform the basic jump.
Two foot take off, two foot landing.

17. Hula Hooping Stand inside of the hoop using a straddle stance.
Hold the hoop with both hands; one on each side of the hoop.
Place hoop against the back.
Push the hoop in a circular motion.
Circle then rock the hips back and forth.

19. Line Jumpers
Stand next to a line and start jumping back and forth over the line.
Jump side to side keeping knees slightly bent

20. Step up and down on step
Step up with the right foot, step up with the left foot.
Step back down with right foot, step down with the left foot.
Up, Up, Down, Down.

21. Quadriceps Stretch
Stand holding onto something for balance. Flex one knee and raise your heel to your buttocks.
Lean forward, slightly flex your supporting leg, and grasp your raised foot with the opposite hand.
Exhale, pull your heel toward your buttocks, and crisscross the raised knee behind the knee of your supporting leg. Pull your heel toward your buttocks without over compressing the knee.
Hold seconds.  
Repeat for each leg.

22. Calf Stretch
Lean forward with one leg bent forward and the opposite leg straight.
Keep your rear foot flat on the floor and both feet pointing straight forward. Bend your arms, lean toward the wall, and shift your weight forward.
Exhale and flex your forward knee toward the wall.
Hold seconds.  
Repeat for each leg.

23. Triceps Stretch
Stand with one arm flexed, raised overhead next to your ear, and your hand resting on your shoulder blade.
Grasp your elbow with the other hand, exhale, and pull your elbow behind your head.
Hold seconds.  
Repeat for each arm.

25. Chest/Bicep Stretch:  
Interlock your hands behind your back, keeping your arms straight, raise them as high as you can until you feel a comfortable stretch through your chest and biceps.  Keep your body in an upright position.  Hold seconds.  Repeat 2-3 times.