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Dynamic Fitness Stations

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Dynamic Fitness Stations

Hana and Hemi are helping run a movement circuit in an airport community fitness space. Complete each station safely at your own pace. Work for 40 seconds, then rest or move for 20 seconds. Complete two rounds. Warm up first, keep a clear space around you, and stop if you feel pain, dizzy or unwell. Use shadow boxing only—no contact with people or objects. Choose a lower-impact option whenever needed.

Station cards

1. SHADOW BOXING: Stand balanced, hands near cheeks. Practise jab–cross, rotating gently through hips and shoulders; return hands to guard. Keep punches controlled and stop short of full lock-out. Easier option: slow punches while standing still. 2. QUICK FEET: Step side-to-side between two markers, then step forward and back. Stay light, knees soft, and keep your balance. Easier option: walk the pattern. 3. SQUAT AND REACH: Sit hips back into a comfortable squat, knees tracking over toes; stand tall and reach upwards. Easier option: use a shallow squat or sit-to-stand from a stable chair. 4. CORE AND BALANCE: From a strong standing position, lift one knee, pause, then alternate. Keep your trunk steady. Easier option: hold a wall or chair for support. 5. COMBINATION FLOW: Repeat: two controlled jabs, one cross, two side steps, then a squat and reach. Move smoothly rather than as fast as possible. Easier option: remove the cross or squat and keep stepping.

1.Match each station to its main fitness or movement focus.

Quick feet
Squat and reach
Core and balance
Shadow boxing

Cardiovascular effort and coordination
Stability and balance
Agility and coordination
Lower-body muscular endurance

2.During a jab–cross, which action helps Hemi stay safer and use controlled technique?

Keep the guard hand near the face and return each punch to guard
Lock the elbow straight at the end of every punch
Lean far forwards to reach further
Punch towards a partner to test accuracy

3.Write true or false: In a fitness circuit, you should keep enough space around you to move without hitting another person or equipment.

TrueFalse

4.There are five stations. Each station takes 40 seconds of work and 20 seconds to rest or move. How long does one full round take? Show your calculation.

5.Hana rates her effort as 9 out of 10 after the first station and cannot keep good form. Give one sensible change she could make for the next round.

6.Describe two technique cues that can help keep a squat and reach controlled and safe.

7.A participant finds single-leg knee lifts difficult and is concerned about balance. Name one adaptation that keeps the purpose of the station.

8.Create one safe variation for the quick-feet station that challenges coordination without requiring faster movement. Explain how it works.

9.Choose one station you would like to improve. State a specific goal for your next attempt and one way you will know you achieved it.