Physical Literacy - Session 19

Skill Focus: Holistic Fitness Challenge

As we come towards the end of our fitness journey with this program, let's look back and integrate exercises from all our different sessionsstrength, power, plyometrics, isometric core and all over body work. We’ll prescribe the exercises, and you decide how many sets and reps you’ll complete in a circuit fashion. How many circuits can you do in 30 minutes?

Value: Review My Film

In order to Go Forward and improve, it’s important that you also look back at past experiences. You will take some time in this session to review your fitness journal and use the notes you’ve taken over the past few weeks to determine how to execute today’s exercisesWhich ones have been easy or difficult for you, what is working well and/or what do you think you need to change in order to achieve your individual fitness goals? 

Opening Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling today? 
  • What are the benefits of combining different forms of fitness into a single workout or across multiple sessions a week? 
  • Can you think of a time you used Review My Film outside of session? If not, can you think of a time that maybe you should or could have, to help you plan better? 

Warm-up #2

This warm-up is great to prepare for sessions focused on speed, power and plyometrics. View in the Warm-Up Library.

Skill Focus: Holistic Fitness Challenge

Share today’s exercises with the students and give them 5 minutes to review their RPE and session notes from all the previous fitness sessions. Ask them to note which exercises they can adapt or progress (because they were easier) and which ones they need to challenge themselves on (because they were more difficult). 

Give students time to determine how many reps of each exercise they will complete in a circuit style workout. The workout will have a 35-minute time limit. Students should then set 3 goals for the workout itself 

Some examples of these goals are: 

  • A minimum number of rounds they want to complete 
  • A maximum amount of rest they want to take between exercises 
  • A minimum number of rounds they think they should complete, with a stretch goal of how many they could complete if they can give 100% effort throughout 
  • An RPE score they want to maintain throughout the circuit 

Demonstrate each exercise to make sure all the students know how to perform each one correctly. 

Students should utilize their fitness journal to document success and RPE. Click on each exercise for a video demonstration. 

Varations to Increase/Reduce Difficulty

  • Increase/reduce range of motion 
  • Slow down/speed up movement 
  • Increase/reduce number of reps/distance 

Cool Down #1

This is a walking cool down. While walking around the outside of the gym or marching in place, complete the following stretches and breathing routine. View in the Cool Down Library.

Closing Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling after this session?
  • How did you come up with your 3 goals for the session? 
  • Which goals did you complete? What strategies did you use along the way to help you? 
  • Any shout outs to others who may have helped you along the way?