Physical Literacy - Session 20

Skill Focus: Workout Design Challenge

One of the core goals of this program is to empower you and provide you with enough education and tools so that you are able to create your own workouts and maintain healthy, lifelong habits. Finish off the program strong by creating and completing the workout you want to do. Take what we have learned and create something entirely unique to you and your fitness goals. If you already have a favorite session, you can adapt it to make it your own! 

Equipment needed: Pen and paper or tablet/computer to write session down.

Value: Game Plan

You now have the knowledge and practical skills to create your own fitness sessions. But, if you want them to work, you have to create a Game Plan! Identifying goals, writing them down and setting out a strategy to achieve them will help you stay accountable, make sure you don’t forget or miss anything and track your progress over time. 

Opening Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling today? 
  • This is the second time you’re able to create your very own session from scratch. What did you learn the first time?  
  • What areas will you focus on today and why?

Warm-up - Create Your Own!

Encourage a student-led warm-up, allowing them to choose their favorite exercises from the past. View in the Warm-Up Library.

Skill Focus: Workout Design Challenge

Guide the students as they design their own fitness session, making sure that it ties back to their own individual fitness goals. Encourage them to consider what value-in-action would be useful during their session!

Prompts for students:

For a cardio workout, choose exercises that you can do a lot of repetitions of for an extended period of time. Things like jumping jacks, high knees, skipping etc. You can perform as a circuit or with sets and reps or a set period of time.

For a high intensity workout, exercises are done for a short period of time followed by short rests and repeated for either time or a specific number of sets. Burpees, jump squats and sprints are all good for this type of workout.

Strength workouts can be completed in a circuit or set and rep style. You will want to include exercises that you feel challenged to complete and can’t perform more than 20 reps of. Single leg Squats, Push up variations and Glute Bridges are a good place to build from.

Will you include balance and stability exercises? Core exercises? Non-traditional movements (like the animals)? 

How will the style of workout or the individual exercises and sets/reps you choose help you achieve your fitness goals?

Varations to Increase/Reduce Difficulty

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

Cool Down - Create Your Own!

Encourage a student-led warm-up, allowing them to choose their favorite exercises from the past. 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 creating a Game Plan help you in the session? 
  • We’ve talked about 6 different values throughout this program. Which one do you think is the most important to help you maintain healthy habits moving forward? 
  • What has been you favorite part of the program?