Fitness Circuit
Ideally set up enough stations to have maximum of 2/3 children at each one. Set out the exercises so that children work different body parts one after the other, for example you would ideally have, push ups, squats, jacks which work chest, legs and then whole body.
Upper Body
Push ups Either Box push ups or Half push ups are most suitable for children.
Box push up involve the child being on hands and knees and bending arms so that elbows move out to the side. Half push ups involve child going into full push up position and simply putting knees down. This will result in the child being in the correct position for half push ups. Hips will be forward from the knees and shoulders over hands. Half push ups are harder than box push ups because more body weight is forward on the arms.
Main muscles worked - Pectorals (chest)
Tricep Dips Children sit on a bench and place their hands on the edge of the bench close to their body with fingers pointing forwards in direction of feet. Feet should be flat on the ground out in front and knees bent. Child slides hips forward until bottom is no longer on the bench. From this position the child bends their arms and then straightens. Effort occurs when arms are straightened. The further away the feet are placed the harder the exercise.
Main muscle worked - Triceps (back of arm)
Shoulder Press Standing upright with a straight back . Let the children hold a quiot in each hand, level with their shoulders - knuckles facing up. The quiots should be raised up above the head in a controlled motion. Return quiots to shoulder level and repeat.
Main muscles worked - Deltoids (shoulder).
Dorsal Raises
Lying face down on the floor the children should place hand either at their temples or to make it easier behind their back. The aim is to curl the body upwards, stopping when the chest is of the floor, pausing at the top then lowering slowly back down.
Main muscle worked - Back
Sit ups
Children should lie on the floor and bend their legs so that they have their feet flat on the floor. Easiest way to do a sit up is with hands on legs, aim is to curl the upper body of the floor and move hands towards knees. To make exercise harder children can place hands at temples. Children should be encouraged to work without someone holding their feet.
Main muscle worked - Abdominals (stomach)
Reverse Curls
Children lie on their back and get into a sit up position, then children lift their legs and pull their knees towards their chest and slowly back to the floor.
Main muscle worked - Hip Flexors (lower stomach)
Plank
The plank position is like a push up position with the exception that the elbows and forearms touch the floor rather than hands. Children should hold this position for around 15secs. This is a station that must be carefully monitored to ensure children are in the correct position as they are not able to see for themselves the position of their back, this can lead to arched backs rather than flat backs.
Lower Body
Squats
Lunges
Step Ups
Jump Ups
Whole Body
Shuttle Runs
Jacks
Burpees
Jumps On Mat
Single Leg Kickbacks
Squat Thrusts