Bodyweight Strength Circuit (Middle School)

A bodyweight and bench strength circuit with six stations, designed so each student picks the version they can do with good technique. It builds leg, arm and core strength and teaches students to track their own progress.

How to play

1. Joint warm-up and 2 minutes of easy jogging (4 min).
2. Explain and demo the six stations with their easier and harder versions: squats, incline push-ups with hands on a bench, plank, glute bridge, bench triceps dips and lunges (4 min).
3. Form six groups of 4 or 5, one per station, each with a tracking sheet (1 min).
4. Round one: 40 seconds of work and 20 seconds to rotate stations; everyone records their reps (6 min).
5. 2-minute water break and technique feedback (2 min).
6. Round two, trying to beat their reps or move up a version (6 min).
7. Gentle stretches and equipment cleanup (2 min).

Rules

• Technique comes before the number of reps.
• Keep a neutral spine in every exercise.
• Benches must be stable and pushed against the wall for dips.
• Rotate stations in the same direction and only on the signal.

Variations

Adaptations

• Limited mobility: a seated version of each station, such as table push-ups, arm raises and core squeezes.
• Hearing impairment: visual rotation signal by raising a sign.
• Injury or low strength: an alternative exercise at the affected station and shorter work time.

Learning goals

• Improve muscular endurance using body weight.
• Choose the version of each exercise that fits their level.
• Record reps to track personal progress.

Equipment for a class of 25

• mats: 12
• benches: 3

Teacher tip

Post a sign at each station showing both versions. Bench dips load the shoulder heavily: limit the depth to 90 degrees.

More main activities for Middle School