Fit Kids 2019 Program, 3rd-5th Grade

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ClassDynamic Warm UpFitness FocusTimeFitness StationsFitness GameObstacle Course or RelayPE GameMindfulnessYoga StretchCooldown Stretch
1Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationStandup Bicycles/Front Plank/Dead Bugs/Plank High 5’sTug O’ WarRelay RaceBean Bag Balance TagBell RingingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
2Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationStandup Bicycles/Front Plank/Dead Bugs/Plank High 5’sHot Potato with SandbellObstacle CourseSharks and MinnowsMindful BubblesPlow Pose/Butterfly Pose/ Seated Spinal TwistArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
3Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core30 seconds at each stationSquat Holds/Spider Lunges/Single Leg Balance/Shoulder TapsTic Tac ToeRelay RaceChaos TagMindful PosingWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
4Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core30 seconds at each stationSquat Holds/Spider Lunges/Single Leg Balance/Shoulder TapsMed. Ball Pass with LadderObstacle CourseSpeedwayHeartbeat ExercisePlow Pose/Butterfly Pose/ Seated Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
5Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility30 seconds at each stationPlank Rotations/Speed Hand Walks/Heel Drops/ KickOutsHead, Shoulders, Knees, Toes, Ball!Relay RaceLine Tag4-7-8 BreathCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
6Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility30 seconds at each stationPlank Rotations/Speed Hand Walks/Heel Drops/ KickOutsOver or UnderObstacle CourseSecret Agent TagBody ScanDownward Facing Dog/Pigeon Pose/Lizard PoseArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
7Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility30 seconds at each stationStep Ups/In In Out Out Ladder/Mountain Climbers/SquatsTug O’ WarRelay Race3 ConesBell RingingWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
8Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility30 seconds at each stationStep Ups/In In Out Out Ladder/Mountain Climbers/SquatsDots and Bean Bags RaceObstacle CourseTurtle TagMindful BubblesDownward Facing Dog/Pigeon Pose/Lizard PoseFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
9Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationStand up Bicycles/Front Plank/Dead Bugs/Plank High 5’sTic Tac ToeObstacle CourseFruit SaladMindful PosingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
10Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationStand up Bicycles/Front Plank/Dead Bugs/Plank High 5’sHot Potato with SandbellRelay RaceHungry Hungry HipposHeartbeat ExercisePlow Pose/Butterfly Pose/ Seated Spinal TwistArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
11Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core30 seconds at each stationSquat Holds/Spider Lunges/Single Leg Balance/Shoulder TapsHead, Shoulders, Knees, Toes, Ball!Obstacle CourseCatch and Step Back4-7-8 BreathWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
12Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core30 seconds at each stationSquat Holds/Spider Lunges/Single Leg Balance/Shoulder TapsFroggerRelay RaceKeep It UpBody ScanPlow Pose/Butterfly Pose/ Seated Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
13Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility30 seconds at each stationPlank Rotations/Speed Hand Walks/Heel Drops/KickoutsTug O’ WarObstacle CourseDr. DodgeballBell RingingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
14Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility30 seconds at each stationPlank Rotations/Speed Hand Walks/Heel Drops/KickoutsCrocodile TagRelay Race2+ Ball SoccerMindful BubblesDownward Facing Dog/Pigeon Pose/Lizard PoseArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
15Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility30 seconds at each stationStep Ups/In In Out Out/Mountain Climbers/SquatsTic Tac ToeObstacle CourseGroup JugglingMindful PosingWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
16Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility30 seconds at each stationStep Ups/In In Out Out/Mountain Climbers/SquatsParachuteRelay RaceBean Bag Golf / BocceHeartbeat ExerciseDownward Facing Dog/Pigeon Pose/Lizard PoseFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
17Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationIncline Pushups/Side Plank/Bicycles/Inch WormsHead, Shoulders, Knees, Toes, Ball!Obstacle CourseSpot Throwing4-7-8 BreathCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
18Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationIncline Pushups/Side Plank/Bicycles/Inch WormsBean Bag TagRelay RaceDodgeballBody ScanPlow Pose/Butterfly Pose/ Seated Spinal TwistArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
19Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core30 seconds at each stationSquat Hold w/ KB/Back Lunges/Single Leg Toe Touch / High Knee RunsTug O’ WarObstacle CourseKickballBell RingingWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
20Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core30 seconds at each stationSquat Hold w/ KB/Back Lunges/Single Leg Toe Touch / High Knee RunsBurpee WaveRelay RaceDribbling RelayMindful BubblesPlow Pose/Butterfly Pose/ Seated Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
21Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility30 seconds at each stationPlanks In In Out Out Ladder/Crab Toe Touch/Biceps Curls/RowsTic Tac ToeObstacle CourseCapture the FlagMindful PosingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
22Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility30 seconds at each stationPlanks In In Out Out Ladder/Crab Toe Touch/Biceps Curls/RowsMed. Ball TagRelay RaceFainting Goat TagHeartbeat ExerciseDownward Facing Dog/Pigeon Pose/Lizard PoseArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
23Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility30 seconds at each stationSquat Jumps/Speed Side Shuffle/Tic Tocs/Back Lunges w/ Sand BellHead, Shoulders, Knees, Toes, Ball!Obstacle CoursePacman Tag4-7-8 BreathWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
24Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility30 seconds at each stationSquat Jumps/Speed Side Shuffle/Tic Tocs/Back Lunges w/ Sand BellOver or UnderRelay RaceChaos TagBody ScanDownward Facing Dog/Pigeon Pose/Lizard PoseFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
25Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationIncline Pushups/Side Plank/Bicycles/Inch WormsTug O’ WarObstacle CourseGotcha Flag TagBell RingingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
26Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationIncline Pushups/Side Plank/Bicycles/Inch WormsHot Potato with SandbellRelay RaceSharks and MinnowsMindful BubblesPlow Pose/Butterfly Pose/ Seated Spinal TwistArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
27Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core30 seconds at each stationSquat Hold w/ KB/Back Lunges/Single Leg Toe Touch / High Knee RunsTic Tac ToeObstacle CourseTV / Movie TagMindful PosingWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
28Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core30 seconds at each stationSquat Hold w/ KB/Back Lunges/Single Leg Toe Touch / High Knee RunsAnkle BandsRelay RaceChaos TagHeartbeat ExercisePlow Pose/Butterfly Pose/ Seated Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
29Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility30 seconds at each stationPlanks In In Out Out Ladder/Crab Toe Touch/Biceps Curls/RowsHead, Shoulders, Knees, Toes, Ball!Obstacle CourseSecret Agent Tag4-7-8 BreathCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
30Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility30 seconds at each stationPlanks In In Out Out Ladder/Crab Toe Touch/Biceps Curls/RowsOver or UnderRelay RaceCapture the FlagBody ScanDownward Facing Dog/Pigeon Pose/Lizard PoseArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
31Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility30 seconds at each stationSquat Jumps/Speed Side Shuffle/Tic Tocs/Back Lunges w/ SandbellTug O’ WarObstacle CourseFour Goal SoccerBell RingingWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
32Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility30 seconds at each stationSquat Jumps/Speed Side Shuffle/Tic Tocs/Back Lunges w/ SandbellBean Bag TagRelay RaceOver / UnderMindful BubblesDownward Facing Dog/Pigeon Pose/Lizard PoseFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
33Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core30 seconds at each stationStand up bicycles w/ Sand Bell/ Planks/Dead Bugs/Plank High 5’sTic Tac ToeObstacle CourseHula Hoop PassingMindful PosingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
34Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core40 seconds at each stationStand up bicycles w/ Sand Bell/ Planks/Dead Bugs/Plank High 5’sSandbell Ball Pass with LadderRelay Race2+ Ball SoccerHeartbeat ExercisePlow Pose/Butterfly Pose/ Seated Spinal TwistArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
35Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core40 seconds at each stationSquat Holds/Spider Lunges/Single Leg Balance/Shoulder TapsHead, Shoulders, Knees, Toes, Ball!Obstacle CourseHandball4-7-8 BreathWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
36Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core40 seconds at each stationSquat Holds/Spider Lunges/Single Leg Balance/Shoulder TapsOver or UnderRelay RaceFlag Tag with TeamsBody ScanPlow Pose/Butterfly Pose/ Seated Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
37Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility40 seconds at each stationPlank Rotations/Hand Walks/Flutter Kicks/KickoutsTug O’ WarObstacle CourseCrab SoccerBell RingingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
38Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility40 seconds at each stationPlank Rotations/Hand Walks/Flutter Kicks/KickoutsCrocodile TagRelay RacePowerballMindful BubblesDownward Facing Dog/Pigeon Pose/Lizard PoseArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
39Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility40 seconds at each stationStep Ups/In In Out Out/Liners/SquatsTic Tac ToeObstacle CourseSilent BallMindful PosingWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
40Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility40 seconds at each stationStep Ups/In In Out Out/Liners/SquatsDots and Bean Bags RaceRelay RaceRo Sham Bo ChampionHeartbeat ExerciseDownward Facing Dog/Pigeon Pose/Lizard PoseFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
41Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core40 seconds at each stationStand up Bicycles w/ Sand Bell/ Planks/Dead Bugs/Plank High 5’sHead, Shoulders, Knees, Toes, Ball!Obstacle CourseToxic River4-7-8 BreathCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
42Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core40 seconds at each stationStand up Bicycles w/ Sand Bell/ Planks/Dead Bugs/Plank High 5’sOver or UnderRelay RaceHuman AlphabetBody ScanPlow Pose/Butterfly Pose/ Seated Spinal TwistArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
43Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core40 seconds at each stationSquat Holds/Spider Lunges/Single Leg Balance/Shoulder TapsTug O’ WarObstacle CourseMoving Day RelayBell RingingWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
44Toe Walks/Heel Scoops/Quad Stretch/Heel WalksLower Body/Core40 seconds at each stationSquat Holds/Spider Lunges/Single Leg Balance/Shoulder TapsBurpee WaveRelay RaceCapture the FlagMindful BubblesPlow Pose/Butterfly Pose/ Seated Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
45Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility40 seconds at each stationPlank Rotations/Hand Walks/Flutter Kicks/KickoutsTic Tac ToeObstacle CourseDr. DodgeballMindful PosingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
46Walking Arm Circles/High Kicks/Knee Hugs/High KneesUpper Body/Agility40 seconds at each stationPlank Rotations/Hand Walks/Flutter Kicks/KickoutsBean Bag TagRelay RaceGuard the King / QueenHeartbeat ExerciseDownward Facing Dog/Pigeon Pose/Lizard PoseArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
47Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility40 seconds at each stationStep Ups/In In Out Out/Liners/SquatsHead, Shoulders, Knees, Toes, Ball!Obstacle CourseKickball4-7-8 BreathWide-Legged Forward Fold/Malasan/Supine Spinal TwistFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
48Skip Forward and Backwards/Side Shuffle/Butt Kickers/SprintLower Body/Agility40 seconds at each stationStep Ups/In In Out Out/Liners/SquatsOver or UnderRelay RaceUltimate AnythingBody ScanDownward Facing Dog/Pigeon Pose/Lizard PoseFlamingo Stretch/Toe Touch/Side Reach/Toe Touch Twists
49Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core40 seconds at each stationIncline Pushups/Side Plank/Bicycles/Inch WormsTug O’ WarObstacle CourseTV / Movie TagBell RingingCobra Pose/Spinal Twist/ Bridge Pose/ Happy BabyArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists
50Walking Arm Circles/High Kicks/Knee Hugs/Bear CrawlsUpper Body/Core40 seconds at each stationIncline Pushups/Side Plank/Bicycles/Inch WormsDots and Bean Bags RaceRelay RacePassing RelayMindful BubblesPlow Pose/Butterfly Pose/ Seated Spinal TwistArm Stretches Across Body/Arm Stretches Behind Body/Side Reach/Toe Touch Twists