🏃‍♂️ Station 1: Cardiovascular Endurance

Instructions: Run between two cones placed 20 metres apart. Touch each cone before turning around.

Fitness Component: Cardiovascular endurance

Time: 5 minutes

• Keep your head up and watch where you're going
• Touch the cone gently - don't crash into it
• If you feel dizzy, slow down or take a rest

💪 Station 2: Muscular Strength

Instructions: Start in plank position. Lower your body until chest nearly touches floor, then push back up.

Fitness Component: Muscular strength (arms, chest, core)

Time: 5 minutes

• Keep your body straight like a plank
• Don't let your back sag or bottom stick up
• Go at your own pace - quality over speed

🧘‍♀️ Station 3: Flexibility & Coordination

Instructions: Complete seated forward bend, arm circles, and simple yoga poses. Hold each stretch for 30 seconds.

Fitness Component: Flexibility

Time: 5 minutes

Instructions: Keep hula hoop spinning around waist or skip rope continuously.

Fitness Component: Coordination and agility

• Never force a stretch - it should feel comfortable
• Breathe deeply and relax into each position
• Give yourself space when using equipment