Uploaded September 2017 | Updated September 2026, 12 hours ago
In June, we introduced you to the first part of our “creative cardio circuit strategies” designed to improve FitnessGram® scores. Part two focuses on 3 new exercises that can be modified or amplified for any grade level. As always, the instructor/teacher is only limited by his/her creativity. Try these fun cardio strategies as part of you next circuit training program. Remember, a circuit training session should alternate one minute of cardio exercise with one minute of strength exercise. The strength training portion of a circuit routine should target all major muscle groups.
Circle leader:
• Exercisers should form a circle with the instructor taking the lead.
• The exercise begins with the leader running in and out of the circle and the rest of the exercisers following his/her lead.
• The leader has the option to go as far into the circle as they would like, but the moment the leader stops and changes direction, all exercisers do the same.
• The leader will repeat this movement approximately 3-5 times. He or she can then pick another leader for the purpose of variety.
• Continue assigning new leaders for the duration of 1 minute.
Copy Cat:
• Each exerciser chooses a partner. If there is an odd number of participants, groups of 3 are adequate.
• Within each pair, one person is chosen to be the initial leader. The other partner will then copy all movements made by the leader. Hence, “Copy Cat.”
• For the first 30 seconds, the leader will attempt to make as many different types of movements as possible with the goal being to “fake out” their partner.
• Continue moving for the entire 30 seconds.
• Upon completion of the first 30 seconds, the roles are switched and the leader will now become the “Copy Cat.”
Coordination Jacks:
• Jumping jacks are a great activity to implement into a circuit training routine. However, doing jumping jacks for one full minute can become quite boring.
• Coordination jacks add a great amount of variety and can be quite beneficial in motor development.
• The instructor/teacher begins with a regular jumping jack for the purpose of getting the kids in motion.
• From this point, he or she can utilize the coordination jacks movements:
o Right arm and left leg
o Left arm and right leg
o Same side (left arm/leg or right arm/leg)
o Front to back jacks
o Upper body front to back with legs jumping side to side
o Legs jumping front to back and arms moving side to side
o Etc.
• The instructor should display a very smooth transition from one movement to the next. It’s a good idea to practice this exercise prior to doing with your class.
• Continue switching between the different coordination movements for the entire minute.
The creative cardio circuit strategies are a great method for improving physical fitness. These strategies will develop both aerobic and anaerobic endurance which will be quite beneficial for improvements within the aerobic capacity portion of FitnessGram® (i.e. Pacer Test and 1 Mile Run Test). Have fun and be creative!
In June, we introduced you to the first part of our “creative cardio circuit strategies” designed to improve FitnessGram® scores. Part two focuses on 3 new exercises that can be modified or amplified for any grade level. As always, the instructor/teacher is only limited by his/her creativity. Try these fun cardio strategies as part of you next circuit training program. Remember, a circuit training session should alternate one minute of cardio exercise with one minute of strength exercise. The strength training portion of a circuit routine should target all major muscle groups.
Circle leader:
• Exercisers should form a circle with the instructor taking the lead.
• The exercise begins with the leader running in and out of the circle and the rest of the exercisers following his/her lead.
• The leader has the option to go as far into the circle as they would like, but the moment the leader stops and changes direction, all exercisers do the same.
• The leader will repeat this movement approximately 3-5 times. He or she can then pick another leader for the purpose of variety.
• Continue assigning new leaders for the duration of 1 minute.
Copy Cat:
• Each exerciser chooses a partner. If there is an odd number of participants, groups of 3 are adequate.
• Within each pair, one person is chosen to be the initial leader. The other partner will then copy all movements made by the leader. Hence, “Copy Cat.”
• For the first 30 seconds, the leader will attempt to make as many different types of movements as possible with the goal being to “fake out” their partner.
• Continue moving for the entire 30 seconds.
• Upon completion of the first 30 seconds, the roles are switched and the leader will now become the “Copy Cat.”
Coordination Jacks:
• Jumping jacks are a great activity to implement into a circuit training routine. However, doing jumping jacks for one full minute can become quite boring.
• Coordination jacks add a great amount of variety and can be quite beneficial in motor development.
• The instructor/teacher begins with a regular jumping jack for the purpose of getting the kids in motion.
• From this point, he or she can utilize the coordination jacks movements:
o Right arm and left leg
o Left arm and right leg
o Same side (left arm/leg or right arm/leg)
o Front to back jacks
o Upper body front to back with legs jumping side to side
o Legs jumping front to back and arms moving side to side
o Etc.
• The instructor should display a very smooth transition from one movement to the next. It’s a good idea to practice this exercise prior to doing with your class.
• Continue switching between the different coordination movements for the entire minute.
The creative cardio circuit strategies are a great method for improving physical fitness. These strategies will develop both aerobic and anaerobic endurance which will be quite beneficial for improvements within the aerobic capacity portion of FitnessGram® (i.e. Pacer Test and 1 Mile Run Test). Have fun and be creative!
