Lesson Plan

Warm up: Tabata

  • 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

Round 2: Mountain Climbers (20 secs)

  • 10 second rest

Round 3: Jumping Jacks

  • 10 second rest

Round 4: Mountain Climbers (20 secs)

  • 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”

Squat: Key points

  • 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!

Game: This is essentially ball tag

  • 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

Warm down

  • Relax/Stretch/Recap (Exercise of the Day)