Fitness Circuit Workout Cards
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Fitness Circuit Workout Cards
🏃♂️ 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
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