Instant Activities

Our goal at Focused Fitness is to provide resources and programs to help ALL students stay healthy, fit, and active for a lifetime.

Our goal cannot be attained without teachers, schools, districts, and states buying into Quality Physical Education (#QPE).

#QPE consists of 4 components: 1-Fitness, 2-Motor Skills, 3-Social/Emotional Health, and 4-Fitness and Health Academic Content.

We are a company that was built by teachers, for teachers. We know that money is ALWAYS an issue in #physed.

So, below are 4 FREE instant activities because we love and appreciate all you do for kids! We love feedback, so feel free to contact us at ([email protected]). Have fun!

Rock, Paper, Scissors Gold Medal:

Objective: Cardiorespiratory endurance, problem-solving, and cooperation

Equipment: None

Game Set-up: The gym will be divided into three sections using the lines on the floor.

One end of the gym will be the beginning area considered Bronze Medal, half court will be considered Silver Medal and the other end of the gym will be Gold Medal.

How to Play: The students will find a partner to start the game at the Bronze Medal area of the gym.

Once a student wins the round at Bronze Medal they will move to the middle of the gym to play someone in the Silver Medal area.

From Silver Medal area students will move either to the Gold Medal area if they win or return to the Bronze Medal area if they lose.

If they win in the Silver Medal area, the student will move to the Gold Medal area and play someone in the Gold Medal round.

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If the student wins in the Gold Medal area, they won a gold medal and remain to play someone else that makes it to the Gold Medal area.

If the student loses in the Gold Medal area, that student will return to the Silver Medal area to play another student in that area. Play continues for a designated amount of time.

Push Up Tag

Objective: Muscular Strength and Muscular Endurance

Equipment: None

How to Play: Students partner up and get into a push up position, facing each other. One person is “it.”

The player who is “it” tries to tag the other student’s hands. Once tagged, the roles are reversed.

Toss and Jog

Objective: Cardiorespiratory Endurance, motor skills

Equipment: foam footballs or small foam balls

Directions: Students jog the perimeter of the gym or designated space. Meanwhile 2-3 students are in the center of the gym, each with a football.

Students in the center toss the footballs to people jogging on the outside. Students who catch the footballs switch places with students in the middle and now toss the balls to someone else.

Variations: Use lateral passes, two handed lateral passes, small foam balls or any ball of teacher’s choice.

Hit the Deck

Objective: Cardiorespiratory Endurance, motor skills

Equipment: Decks of playing cards, cones, station cards

Directions: Each wall in the gym represents a different suit in a deck of playing cards. Each suit represents a different exercise. The teacher needs to create station cards for each wall.

For example: Heart= Jumping Jacks, Spade= Squats, Diamond= Crab Toe Touches, Club= Squat Thrusts. Spread the cards out face down in the center of the gym.

Students run one lap around the gym then go to the middle and pick a card. Then they go the wall that represents their suit. The card number represents how many repetitions they do of that exercise.

For example: If a student draws a 4 of hearts, they do 4 jumping jacks. Face cards are worth 10.

Imaginary Rope Jumping:

Objective: Creativity, cardiorespiratory endurance, muscular strength and muscular endurance, coordination, and agility

Equipment: Music

How to Play: Holding an imaginary jump rope, all students stand in their own exercise spot, evenly spread out through the gym.

Start the music and begin jumping. Use your imagination and create crazy ways to jump or the teacher can lead the routine for younger students.

The idea is that you can’t mess up so you just keep jumping for 30 seconds, 1 minute or longer intervals.

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