Education Standards
Sidewalk Chalk AMRAP Workout
Overview
This is a great way to get students to be creative with their own workout. The addition of sidewalk chalk as a material to use makes it different and fun. Students also like that this lesson is done outside. There are so many variations of this that can be developed the possibilities are endless. Would be a great tool if your school is in a virtual or at home learning setting.
Side Walk Chalk Workout
Lesson Topic:
Sidewalk Chalk AMRAP Workout
Lesson Description:
Give your students the opportunity to create their own 20 minute exercise AMRAP (as many rounds as possible) based on the knowledge they have gained in their PE class so far. This lesson can be done at home and used for a virtual PE assignment.
Learning Goals/Outcomes:
Students will be able to demonstrate their ability to put together a total body workout that they may use to pursue a healthy, active lifestyle.
Nebraska Standards:
PE.HS.8.3.d Chooses and performs at an appropriate level of challenge to experience success and desire to participate in self-selected physical activity.
Teacher Planning:
Equipment/Materials Needed: sidewalk chalk, cell phone (for camera/timer)
Time Required for Lesson: 30 minutes. (10 minutes for explanation/prep, 20 minutes for workout)
Diagram/Setup:
Technology Use:
X YES (cell phone/email) _NO
Instructional Plan:
Anticipatory Set/Pre-Activity:
Before your students are ready for this lesson they need to be introduced to a variety of warm-up exercises, body weight toning exercises, core strengthening exercises and active recovery exercises. Explain to them that an AMRAP is a workout where they are trying to complete as many rounds as possible of the exercises safely without rest.
Benefits/Explanation/Real-World Connection:
This activity gives students the opportunity to create a workout on their own that has the potential to include their entire family.
Activities (i.e. instructions, warm-up, lesson, cool-down):
Instructions:
- Students will draw a diagram on their home driveway/sidewalks that has 4 quadrants (diagram is shown in set-up)
- Top left will contain 4 different warm-up exercises
- Top right will contain 4 different body weight toning exercises
- Bottom left will contain 4 different core strength exercises
- Bottom right will contain 4 active recovery exercises
- On the side they will put a chart to record how many times they complete a round. (All 4 quadrants = 1 round)
- Students will choose the exercises that go into the categories above and write down the number of reps for each exercise.
- Students will get a family member or friends to complete the workout with them.
- Students will set a 20 minute timer and begin the workout
- When a round is completed all participants will put a tally mark next to their name.
- Students rotate through the quadrants clockwise for the entire 20 minutes continuously.
Closure:
At the end of the 20 minutes students will take a picture of each quadrant and their completed tally chart and email it to their instructor with a reflection about the workout. Students will need to reflect upon what they enjoyed about the workout, what they would do differently and how their body felt afterwards.
Assessment :
This could be modified or adjusted to be either a formative or summative assessment.
Supplemental Information:
Modifications:
No Sidewalk Chalk = Paper/Pencil
No Driveway (live in apartment building) = Use the sidewalk and have your quadrants in one straight line instead of a square.
No internet access = Send a paper/pencil copy back to school for teacher to see student product
Teacher has flexibility to change up requirements for each quadrant. Example: Each quadrant needs to contain 1 warm up exercise, 1 body weight toning exercise, 1 core strength exercise and 1 active recovery exercise
Safety Precautions:
Make sure students understand to choose exercises that fit their workout space/area and adapt them to their level of fitness. Be considerate of the level of fitness of the people you ask to join you in the workout AMRAP.
Comments (adaptations for various grades/ages, teaching styles, etc.)
Can be adapted for any age group. Younger grades may need parent help.
My example:
- Top left will contain 4 different warm-up exercises --- 25 Jumping Jacks, 10 Giant Arm Circles forward/back, 25 High Knees, Jog on the sidewalk to the end of the block and back.
- Top right will contain 4 different body weight toning exercises---10 Walking Lunges, 15 Push-ups, 20 Body Squats, 5 Burpees
- Bottom left will contain 4 different core strength exercises ---10 Plank Up Downs, 15 Superman Pulses, 20 Regular Crunches, 25 Bicycle Abs
- Bottom right will contain 4 active recovery exercises ---10 Hamstring Scoops, 10 Knee to Chest Pulls, 10 Lateral Lunges, 5 Inchworms