November 4th, 2019
Full Body Weight Room Day:
We Will: Introduce students to their full body workout. We will go over proper form and introduce
students to the muscles that they will be using during the exercises.
I Will: give maximum effort in my first full body weight room workout. I will safely exercise different
muscles throughout my body using the techniques and equipment the way I am shown.
Warm Up: The warm up will consist of one lap around the field followed by 3-5 Dynamic
Stretches
Side Shuffle
Butt Kicks
Single Leg RDL
Hip Rotators
Jogging
Quad Stretch
Walk and Tricep Stretch
Lunge and Twist
Teks:
2(A) apply rules, procedures, and etiquette;
3 (B) analyze and evaluate personal fitness status in terms of cardiovascular endurance,
muscular strength and endurance, flexibility, and body composition;
Equipment:
Weight Room Essentials (Racks, free weights, benches, etc.)
Resistance Bands (RB)
Speaker
White Board
Interval Timer
Exercises to be covered:
DB Chest Press
RB Row
Push Ups
DB Lateral Raise
DB Bicep Curl to Press
o Bench Lunge
o DB Single Leg RDL’s
o Hot Step
o Resisted Shuffle
o DB Sumo Squat
November 4th, 2019
Grouping and Transition: Students will be grouped in their same groups discussed on Monday.
There will be 4-5 students in each group.
We will use the same transitional strategy discussed on Monday.
Following the warm up there will be two rounds of five different exercises (10 exercises-
20 sets in total).
Exercises will be labeled 1-5 on the whiteboard and the students will be notified which
number they are once they have been put in their groups.
Students will begin with the exercise that matches their number and will rotate to the next
exercise in numerical order following a 30 second interval and a 12 second rest period.
Once all students finish the first cycle of all 5 exercises, they will repeat the process by
completing all five exercises once again under the same timed interval.
Once they finish both cycles of the first round, they will begin the second round of
exercises with their group following the same transition routine.
Class Example: 3rd period
Group 1:
1. Abi
2. Deena
3. Aylin
4. Isabel
5. Emily
Round 1 Exercise Order: Round 2 Exercise Order:
o 1- DB Chest Press o 1- Bench Lunge
o 2-RB Row o 2- DB Single Leg RDL
o 3- Push Ups o 3- Hot Step
o 4-DB Lateral Raise o 4- Resisted Shuffle
o 5-DB Bicep Curl to Press o 5- DB Sumo Squat
Transition Example: (Numerical Order Rotation)
o 1=>2
o 2=>3
o 3=>4
o 4=>5
o 5=>1
Round 1 (Two Cycles = 10 Round 2 (Two Cycles = 10 exercises):
exercises): 1. Abi = Bench Lunge
1. Abi = DB Chest Press 2. Deena = DB Single leg RDL
2. Deena = RB Row 3. Aylin = Hot Step
3. Aylin = Push Ups 4. Isabel = Resisted Shuffle
4. Isabel = DB Lateral Raise 5. Emily = DB Sumo Squat
5. Emily = DB Bicep Curl to Press o 1=>2
o 1=>2 o 2=>3
o 2=>3 o 3=>4
o 3=>4 o 4=>5
o 4=>5 o 5=>1
o 5=>1
November 4th, 2019
Cool Down: Jog/power walk around field at own pace followed by a 35 second class plank
(increase 5-10 seconds every week).
Closing: Give Feedback and debrief with students on the days workout and preview the next
days exercises prior to leaving.
