The Air Squat

Lesson Plan

Select a suitable tabata song (loads to choose from on all Music streaming services)
Two exercises, Jumping Jacks and Mountain Climbers
For Jumping Jacks stress the importance of getting legs out wide and keeping hands/arms long and straight (clapping at the top)
For mountain climbers emphasise knees coming up close to the arms during each movement
Complete 8 rounds of 20 seconds work followed by ten seconds rest, alternating between exercise every round
For example, Round 1 Jumping Jacks 20secs

10 second rest

10 second rest… etc.
Remember to keep encouraging children to keep going, using countdown each time so they realise there is never that long to go.
Stress how well they have done at halfway mark
Use final rounds to motivate to the end… i.e. “only three rounds to go! Second last round, Final round”

Big chest, superhero chest, gorilla chest, whatever comparison you can come up with (Swimmers chest, National Anthem at Croke Park are a couple of others)
Feet in the Goldilocks position shoulder width apart (Not too wide, not too narrow, just right)
Maintain natural curve in the spine
Feet stuck to the floor, heels down all the time
Drop below parallel
Keep those knees over the toes, no knobbly knees!
Complete 3 rounds of 10 reps
Music is always good for this too!

Designate a playing area, the entire hall or indoor space for a full size class. Use cones if you feel the space is too big and you need to make area smaller(This is especially important if in a large outdoor space, advantage should be with the Catchers)
When children are tagged they must move to the side of the play area and complete 10 Air Squats after which they can return to the game.
After a couple of mins, start the game again with new Catchers.
Vary movements allowed during games, e.g.

Round 1: Running

Round 2: Hopping on 1 foot

Round 3: Bear Crawl

Round 4: Broad/Superhero Jumps