Mini Fitness Plan for 1 Week: Workout for Primary School and Grades 5–10

The mini fitness plan is a weekly plan for fitness in primary school and beyond, with a short workout for every day. Students can do jumping jacks, squats, hold a plank, or do a wall sit, and then check off what they have completed in the plan. Each exercise is shown with a picture and a name, so the program can be followed directly from the plan. The plan is also suitable for home and homeschooling.

What is included in the material

• First fitness plan: Weekly plan from Monday to Sunday with its own exercise sequence for each day, including jumping jacks, push-ups, step-ups, and triceps dips.
• Second fitness plan: Weekly plan with a different exercise sequence, which also includes exercises such as standing balance, heel raises, reaching for the floor, stretching, and shaking out.
• Various versions of both plans: with a checkbox for each day, with checkboxes for morning, noon, and evening, with smileys for the question "How was it?" and with smileys for the question "How many participated?".

Tips for using the material

• Two plans to choose from: One of the two fitness plans can be chosen for the week.
• One workout a day: Students can go through the exercises for their day of the week in order and perform each one for half a minute.
• Several times a day: With the version for morning, noon, and evening, the workout can be scheduled up to three times a day.
• Feedback: In the "How was it?" version, students can assess every day with a smiley how the workout was for them.
• Train together: If several people participate, the "How many participated?" version is ideal, in which smileys can be used to record how many people participated in the workout.

These skills are promoted

• Strength in the legs, core, and arms through exercises such as wall sits, planks, push-ups, and triceps dips
• Fitness through jumping and running exercises on the spot such as stretch jumps, high knees, and butt kicks
• Balance through one-legged exercises such as flamingo, standing balance, and one-legged jumps

More short workouts are available as a workout for every day of the week, as a workout with exercise cards, and as a dice workout with fitness exercises.