Wednesday April 22, 2015

Number of students: 24
Class: Grade 10 co-ed fitness
Class duration: 75 minutes
Time Schedule:
8:50- 8:55 time for changing and attendance
8:55-9:10 continue principles of fitness note: Individual variations and their causes
9:10-10:00 fitness circuit
10:00-10:05 changing time

Circuit
Students will be broken up into three groups. The three groups will be assigned a captain and
they will be assigned a starting point. Cardio, weights or abs. The groups will then follow that
order: cardio weights abs spending 15 minutes at each station.
Cardio:
The group captain is responsible for signaling the end of each minute and the ensuing change in
level.
5 sets of 3 minutes
1 minute treadmill level 5.0
1 minute treadmill level 5.5
1 minute treadmill level 6.0
Weights:
5 exercises rotating every 3 minutes. Students work in pairs and should be using low weights do
to the rapid rate of the repetitions.
Dumbbell shrugs 20x3
Dumbbell shoulder press 20x3
Preacher curl 20x3
Overhead triceps extension 20x3
Alternate dumbbell chest press 20x3
Abs:
Students are encouraged to complete exercises with 15-30 seconds of rest in between
V hold 45 seconds
Flutter kicks 45 seconds
Wipers 15 each side
Medicine ball sit-ups 50 reps
Bicycles 50 each side
Supermans 40 reps
Crunches 80 reps
Plank 1 minute