Fitness Cross Circuit: 34 Station Cards for Circuit Training in Physical Education

The fitness circuit training set offers station cards for circuit training using plyometric boxes, floor mats, bars, and other gym equipment. At the stations, learners can push boxes from one side of the gym to the other, flip floor mats, jump rope, throw medicine balls against the wall, or pull-ups on the pull-up bar. The cards are designed to be used in as many schools as possible.

What is included

• Station cards with fitness exercises using gym equipment, each with instructions, required equipment, and pictures of the movement
• Teaching tips on selecting, setting up, and conducting the circuit
• Template for creating your own station card, with sections for instructions, equipment, setup diagram, and differentiation

Tips for using the material

• Select stations: The cards can be selected based on the equipment available in your gym.
• Introduce the stations: After setting up, the teacher can explain the stations again and demonstrate them if necessary.
• Small groups: Learners can complete the circuit in small groups; setting up individual stations twice keeps the time spent moving high.
• Circuit length: The circuit can consist of six to eight stations, with 30 to 45 seconds of exercise per station and three rounds per exercise; this has proven effective in testing.
• Increase the difficulty: If an exercise is too easy, learners can use the progression under "Too easy?" and, for example, perform the exercise faster or slower, add a medicine ball, or use a heavier kettlebell.

These skills are developed

• Strength in the arms and shoulders through pull-ups on the pull-up bar, push-ups in the rings, and triceps dips on boxes and bars
• Strength in the legs and core through squats, wall sits, and leg raises on the wall bars
• Explosive power when jumping onto and over the box and performing long jumps from the stomach
• Full-body strength when pushing and pulling boxes, flipping floor mats, and carrying mats
• Coordination when jumping rope on the floor mat, performing tuck jumps over the bench, and dribbling while moving sideways

Additional station cards are available for an endurance circuit, a coordination circuit, and partner exercises in circuit training.