Choose-Your-Level Bodyweight Circuit
A 6-station bodyweight circuit where every exercise has three levels marked by green, yellow, and red cones. Students pick their level, rate how it felt, and decide whether to move up or down on the next round, learning to individualize their workload.
How to play
- Set up 6 stations (squat, push-up, bridge, plank, lunge, superman) with three cones each: green (easy), yellow (medium), and red (hard). Each task card describes all three levels (2 min).
- Make 6 groups of 4. Explain that each student picks a level at every station and teammates can work at different levels (2 min).
- Round one: 40 seconds of work and 20 seconds to rotate, with music. After each station, students record the color they chose and rate effort from 1 to 10 on their worksheet (6 min).
- 2-minute break: each student reviews their sheet and marks where they will move up or down a level.
- Round two with adjusted levels and the same work time (6 min).
- 6-minute wrap-up: gentle stretches for the muscles worked while discussing how they decided on their level.
Rules
- Pick the level that lets you keep good form the whole time.
- Nobody comments on or judges anyone else's level.
- If a level causes joint pain, drop down right away.
- Rotate only on the signal.
Variations
Easier
Only two levels per station and 30 seconds of work.
Standard
Three levels per station and two 40-second rounds.
Harder
Add a fourth black level and a third 30-second round.
Adaptations
- Limited mobility: every task card includes a seated or supported level that is recorded the same way.
- Autism: a worksheet that uses colors instead of text and keeps the station order the same every time.
- Higher fitness level: add an isometric hold or a slow lowering tempo at the red level.
Learning goals
- Select the right intensity for each exercise based on their own level.
- Use perceived exertion to regulate training.
- Perform bodyweight exercises with safe technique.
Equipment for a class of 25
- task cards: 6
- yoga mats: 24
- colored cones: 18
- music: 1
- worksheets: 25
Teacher tip
At first many students pick red out of pride; praise out loud anyone who drops a level to keep good form. Save the worksheets to track progress over the unit.
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