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indoor fitness

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Description

demonstrate and practice suitable circuit training exercises for scouts to develop and use at home

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Instructions

setup circuit 15min
divide into pairs, then into groups on each exercise 5min
demonstrate the exercise 15min
2 times around circuit (30 seconds exercise - 30 seconds rest walking to next exercise)
1. Press-ups. hands spaced slightly wider than shoulders, press until locked, down until just above ground
2. Sit-ups. support ankles, bend legs, sit up, then down. controlled
3. shuttle runs
4. burpees - combine squat-thrust with jump
5. step-ups - low bench/step - step up completely and down
6. back extension chest raise - lay on front, raise legs and chest/head off ground (you won't get far - just to work out back muscles)
2 mins
rest: teaching on fitness - diet/sleep/drugs/smoking/body/etc
20mins
test for 60 seconds on each exercise. record that.
scouts need to demonstrate progress based on practice at home. they can record/graph (you can use that to show some skill in computer staged badge)

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