• Intro. To Fitness - Block Plan

    Lesson 1

    • Attendance
    • Role Lines
    • Syllabus/Expectations
    • School Procedures

    Lesson 2

    •  
    • Attendance/Role Lines
    • Dress Down/lockers
    • Warm Up
      • Muscle Activation – Dynamic Warm up
      • Movement – Foundational Agility
      • Crunches
      • Workout: 2 sets
        • Squat Thrust 10
        • Prison Squat 15
        • Crunches 20
    • Gym:
      1. Movement Prep: Plank
      2. Skill Work: Modified Push Up
        1. Hand Position
        2. Body Position
        3. Head Position
        4. Top Position
        5. Bottom Position
      3. Workout: AMRAP: “As Many Rounds As Possible” in 10 minutes
        1. Plank Hold for Time
        2. 10 Modified Push Ups
        3. 20 meter Sprint
      4. Recovery:
        1. What are key points for performing the Plank or Push Ups?

    Lesson 3

    • Attendance/role lines
    • Warm up / fitness
      • Dynamic #1 Warm up activation
      • Intro. Fit exercises: (wall squat, push up, crunch, ladders, dots, lunges)
    • Track:
      1. Movement Prep: Toe Ups, Jumping Jacks, Straight Leg Hip Raise, Bent Knee Hip Raise
      2. Skill Work: Prisoner Squat
        1. Stance
        2. Hips Back
        3. Hand Position
        4. Bottom Position
        5. Top Position
      3. Workout: AMRAP “As Many Rounds As Possible” in 10 minutes
        1. Run 100 meters
        2. 10 Prisoner Squats
      4. Recovery:
        1. What are the key points for performing the squat?

    Lesson 4

    • Attendance/role lines
    • Fitness Pre-Test
      • Mile Run (Muscular Endurance)
      • Sit-N-Reach (Flexibility)
      • Modified Pull Up (Muscular Strength)

    Lesson 5

    • Attendance
    • Warm up – Muscle Activation
    • Fitness Pre-Test
      • Curl up (Muscle Strength) - Modified Pull Up (Muscular Strength)
      • Push up (Muscle Strength)
    • Wellness Center – Cardio Machines – Heart rate
        • Treadmill / Bike / Stair Climbe

    Lesson 6

    • Attendance/Warm up
    • Fitness Pre-Test
      • Pacer (Cardio - endurance)
      • Broad Jump (power)
      • Curl Up (Muscular Strength)

    Lesson 7 

    • Attendance/Warm up
    • Intro. Bench Press
      • 4 x 10 (perfect form)
    • Intro. Wall Squat
      • progression
    • Wellness Center – cardio machines

    Lesson 8

    • Dynamic Warm up
    • Weight Room:
      • Overhead Squat – Intro Assessment
        • Wall Squat
        • PVC
    • Cardio
      • Loop w/exercises (7)
    • Core Work (10 @ 15)

    Lesson 9 

    • Attendance
    • 20 minute jog/walk
    • Fitness Pre-Test make up
      • Mile run
    • Acceleration: Sprinters Stance
    • Partner: Push up & Crunches
      • 1:15 Relay w/body squats
    • Weight Room
      • Squats
        • Wall Squat
        • PVC Pipe
        • Bar
    • ABS & Flexibility

    Lesson 10 

    • Attendance/Warm up – 30 sec various movements
    • Plate Exercise (10)
      • Full Body
    • Bench 4 x 10 progression & Wall Squat, PVC Squats
    • Game: Capture the Flag

     

     

     

     

              Lesson 11

    • Attendance

    • Wellness Center – Cardio

    • Heart rate

    • Pulse

    • Fitness Zone: Energy Systems - 60-90%

    • 220 - age= Max heart rate

    • Yellow: 3 min plus, warm up/cool down, walk/slow jog

    • Green: less 3 min, 70-80%

    • Red: 12 sec., 80-90%, sprinting

    •  Band Exercise: Bicep/tricep/deltoids

    • Relays: Planks,push ups, crunches, Sprints, wall sit

     

               Lesson 12

    • Attendance/Warm up

    • Cardio

    • 10,000 steps: grps 4, 20 bleachers, 20 laps

    • Weight room

    • Circuit

    • 8-10 exercises

    • Full Body

    • AB Ripper

     

              Lesson 13

    • Warm up:

    • Dynamic movement

    • Static stretch

    • Cardio:

    • Jump rope

    • Hop

    • Jog

    • Heal kick

    • Skip

    • Weight room

    • Core Lifts

    • Bench 5 x 10

    • Squat (intro) 5 x 10

    • Wall, Wall, PvC, 45lb bar, 45lb bar

    • Sprints: Ball roll relay

       

      Lesson 14

    • Weight Room

    • Bench

    • Squat

    • Aux Lifts – Arms/Back

    • Pull Ups

    • Cardio:

    • 100,200,400,800,400,200,100

    • Push up, crunches, burpees, leg lifts, planks, tricep dip

       

      Lesson 15

    • Weight Room

    • Circuit Bench

    • Bar 30 sec

    • 4 x 5 rep

    • Pull ups 3 x 5

    • Abs (200) Variety

    • Cardio:

    • Loop w/exercise – Variety

    • Flexibility

       

      Lesson 16

    • Weight Room

    • Dead Lift – Intro

    • Back

    • Shoulders

    • Bicep/Tricep

    • Lunges – 4 sets

    • For. x 8

    • Back x 8

    • Alt x 8

    • Scissor x 8

    • Cardio:

    • 1:15 relay

    • Acceleration – Wall Sequence

            

              Lesson 17

    • Weight Room

    • Dead lift (3 x 8)

    • Squat (3 x 10)

    • Bench (4 x 12)

    • Wellness Center

    • Heart rate

    • Steps & Abs & Push up

    • Bike

    • Stair Climber

     

              Lesson 18

    • Weight Room

    • Circuit: Full Body

    • 11 exercises

    • Plyometrics

    • Jump box

    • Bounding

    • Change of Direction – Agility

       

      Lesson 19

    • Bands

    • Yellow, blue, green

    • Lunges

    • Dots

    • Ladder

    • Cardio

    • Track relay fitness

    • 4 x 200

    • Exercise:

    • Abs/push up/Burpees

    • Curls, Tricep, Deltoids

    • Squats

     

              Lesson 20

    • Weight room

    • Circuit: full body

    • 8 exercises

    • Cardio

    • Track: mile Run

    • Agility:

    • Dots

    • Ladder

    • Abs

       

      Lesson 21

    • Dynamic Warm Up

    • 8 activities x 3 sets

    • Weight Room

    • Bench 4 x 12, 10, 8, 6 (add weight each set)

    • Squat 4 x 12, 10, 8, 6 (add weight each set)

    • 9 auxillary exercises

    • Cardio

    • Jog/walk

    • 20 minute

    • Record laps

       

      Lesson 22

    • Cardio: Pacer

    • Push up

    • Relays 1:10

    • Burpees (4)

    • Crunches (10)

    • Lunges (18)

    • Jog across and back

    • Weight room

    • Back exercises: Pull ups, rows (3)

    • Bench

    • Incline Bench

     

               Lesson 23

    • Review Muscles & Exercises

    • Variety of Auxillary Lifts

    • Cardio: 8 VB lines (1:00<=2)

    • Abs / Stretching

       

      Lesson 24

    • Muscle/Exercise WS 20 pts

    • Circuit w/core lifts

    • 5/10/5 Mirror Comp

       

      Lesson 25

    • 10 min. run track distance

    • Partner: ABS w/ loop 15 min

    • Swimmers, plank, in/out, choice, stretch

    • 11 muscle/exercise circuit

    • Add two more variety type exercises to muscles

       

      Lesson 26

    • Weight Room Circuit

    • Identify muscle used and exercise

    • Partner acceleration chase

    • Basketball Dibbling relays

    • Chest pass relays

    • Lay-up Drill Challenge

    • Games: bump, horse, or game

       

      Lesson 27

    • Cross fit 3x12 min exercises

    • Push up (10), pull up-Kipping (5), Body Squat (10)

    • Jump Rope (50), Bound (20), Platform Jump (20)

    • Dips (10), Curl (10), Shoulder Press (10), Russian twist (25)

    • Capture the Cone

             

              Lesson 28

    • Pacer (60)

    • Review Muscles

    • Question Challenge: Push up/Abs

    • Circuit

    • 3 Core Lifts: Bench/Squat/Deadlift

    • Auxillary Exercises

     

             Lesson 29

    • Warm up

    • Cardio: Loop w/exercises

    • Medicine Ball Relays/Bands

    • Foam Roll & Stretching (Partners)

    • Weight Room:

    • Bench W/push up

    • 5 X 12, 12, 10, 8, 6 W/ 7 push-ups in between

    • 5 X 20, 20, 15, 15, 20 w/ 7 push-up in between

    • Tricep, Bicep, Deltoids, Traps….3 sets of 10

    • Review Quiz: Wednesday or Thursday

       

      Lesson 30

    • Quiz: Muscle-Exercise 25 pts

    • Cross Fit Circuit:

    • Burpee, Mtn Climb, J Jacks….3rounds 10/15/20

    • Run

    • Push up, Lunges, Med Ball Shelf…..3 rounds 45 sec, 15 sec rest

    • Run

    • Jump rope, squat, abs,…….20/25/30…3 rounds

    • Weight Room

    • Squats

    • 5 X 12, 12, 10, 8, 6 W/ 7 pull-up in between

    • 5 X 20, 20, 15, 15, 20 w/ 7 pull-up in between

    • Lunges, one leg

    • Abs 200

       

      Lesson 31

    • Ultiball: Game

    • Red/green/change of direction

    • Weights:

    • Upper body: Bench flys, incline, Plate weight circuit, Bands

      Thanksgiving Break Week

     

               Lesson 32

    • Warm up – Dynamic

    • Agility Ladder

    • Upper Body – WK out 1

    • Abs

       

      Lesson 33

    • Weight Room

    • Legs – Squat, single leg Lunge,

    • Pull up

    • Bi, Tri, Delt

    • Cardio: Centennial 6000 – partners, 2 at 3000 steps

       

      Lesson 34

    • Tag, red, green

    • Push up

    • Crunches

    • Teams

    • Relays

    • Indoor Nerf soccer

       

      Lesson 35

    • Fitness Test

    • Vertical Jump

    • Cardio: Wellness Center

    • Bike, treadmill, stair climber

       

      Lesson 36

    • Fitness Test

    • Mile

    • Sit-N-Reach

    • Crunches

       

      Lesson 37

    • Tag, red, green

    • Push up

    • Crunches

    • Teams

    • Relays

    • Indoor Nerf soccer

       

      Lesson 38

    • Fitness Test

    • 10/5/10

    • Push up

    • 20 yd sprint

       

      Lesson 39

    • Fitness Test

    • Pacer

    • Push up

    • Crunches

       

      Lesson 40

    • Rhythms World Tour

    • Electric Slide

    • Macarena

    • Chicken Dance

    • Game Day

    • Make up fitness Tests

       

      Holiday Break

     

    Lesson 41

    • Warm Up – Dynamic Muscle Activation

    • Jag/Walk – 2 Tracks (partner alternate) 20 min

    • ABS w/med. Ball (3 x 20)

    • Squats w/med. Ball (3 x 12)

    • Slide w/med. Ball, partner push ups (5 rotations)

    • Weight room

    • Bench 4 x 12 add weight

    • Plate Weight full body circuit (2 x 10)

    • Stretch

       

      Lesson 42

    • Weight Room

    • Circuit – Full Body (11 Exercises)

    • Squats (4x12,12,10,8 – add weight) Bench (4x15 – light weight)

    • Lunges, Incline, curls, upright rows, Tri-extensions, Box Jumps, Heel raise, Shoulder press, pull ups

       

    • Cardio:

    • Groups of 5, 4 sets, 1 min. rotation

    • Ladder, Jog, Burpees, Abs, Jump rope

       

       

       

      Lesson 43

    • Cross fit 3x12 min exercises

    • Push up (10), pull up-Kipping (5), Body Squat (10)

    • Jump Rope (50), Bound (20), Platform Jump (20)

    • Dips (10), Curl (10), Shoulder Press (10), Russian twist (25)

    • Capture the Cone

       

      Lesson 44

    • Weight Room

    • Dead lift (3 x 8)

    • Squat (3 x 10)

    • Bench (4 x 12)

    • Wellness Center

    • Heart rate

    • Steps & Abs & Push up

    • Bike

    • Stair Climber

    • Review for Final

       

      Lesson 45

    • Weight Room

    • Circuit – Full Body (11 Exercises)

    • Squats (4x12,12,10,8 – add weight) Bench (4x15 – light weight)

    • Lunges, Incline, curls, upright rows, Tri-extensions, Box Jumps, Heel raise, Shoulder press, pull ups

       

    • Cardio:

    • Groups of 5, 4 sets, 1 min. rotation

    • Ladder, Jog, Burpees, Abs, Jump rope

       

      Lesson 46

    • EOC – Final – 100 pts

    • 35 multiple Choice - 2 pts each

    • 10 matching/labeling – 3 pts each