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Fitness Stations Workout

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Fitness Stations Workout

Complete the four fitness stations in order, or rotate when your teacher says. Warm up first and use a safe space. Choose an option that feels right for your body; pause or stop if you feel pain, dizzy or unwell. Record what you notice—this is about your own effort, not competing.

Steady skipping

Work at a pace you can control for 30 seconds. If you do not have a skipping rope, try gentle imaginary-rope skips or marching on the spot. Count your skips or marches. Notice whether your breathing changes.

1.After 30 seconds of skipping or marching, how many repetitions did you count? Write your own result.

2.Choose the best description of what steady skipping mainly challenges: heart and lungs, flexibility, or balance only.

Heart and lungs
Flexibility
Balance only

Push-up choices

Try up to 30 seconds of wall push-ups: place hands on a wall, bend your elbows to bring your chest closer, then push away. Keep your body steady. Stop if anything hurts.

3.Which action makes a wall push-up easier to control? Keep your hands on a stable wall and move smoothly, or push as fast as possible with bent wrists?

Keep hands on a stable wall and move smoothly
Push as fast as possible with bent wrists

4.After your push-ups, name one body area that worked and one way you kept the movement safe.

Step and balance

Using a low, stable step or a flat patch of ground, step up and down slowly for 30 seconds. Hold a support if needed. Then stand on one foot near a support and try balancing for a few seconds on each side.

5.True or false: Looking at a still point in front of you can help you balance.

TrueFalse

6.What helped you balance, or what could you try next time? Give one idea.

Cool-down and reflect

Walk gently for a short time, then stretch comfortably without bouncing. Breathe slowly. A stretch should feel gentle, not painful.

7.Which change can happen during exercise? Select one: breathing may become quicker, breathing always stops, or muscles become bones.

Breathing may become quicker
Breathing always stops
Muscles become bones

8.Which station felt most challenging for you, and what made it challenging?

9.Choose one station to practise again. Write one small, safe goal for next time, such as moving smoothly for a little longer or keeping a steady pace.