Peripheral Heart Action Circuit

A circuit that always alternates an upper-body and a lower-body exercise so blood shifts from one end of the body to the other and students can keep working with almost no rest. It builds muscular endurance and explains the logic behind the method.

How to play

1. Explain the idea: switching muscle groups lets one area rest while the other works, so rest between stations can be minimal (2 min).
2. Eight cone stations in alternating order: squats, band rows, lunges, band shoulder press, glute bridges, push-ups, band lateral walks, and floor dips.
3. Pairs at each station: 40 seconds of work and 15 seconds to switch, cued by the music (pause and play).
4. Complete two full laps (15 min) with 2 minutes of rest between them.
5. Before and after each lap, take a 15-second pulse to check that it stays in a moderate-to-high zone.
6. Wrap-up (3 min): in pairs, explain why this order lets you work longer than doing all the leg exercises in a row.

Rules

• Stick to the alternating order: do not skip a station.
• Check bands before use and always hold them firmly.
• Each pair stays in its station area so it does not crowd the next one.

Variations

Adaptations

• Limited mobility: alternate band arm exercises with seated core exercises.
• Hearing impairment: cue changes with a light or a hand signal in addition to the music.
• Lower fitness level: work for 30 seconds and take as much rest as needed at each switch.

Learning goals

• Understand the reasoning behind peripheral heart action training.
• Improve muscular endurance with an alternating upper- and lower-body circuit.
• Monitor intensity using heart rate.

Equipment for a class of 25

• resistance bands: 12
• yoga mats: 12
• cones: 8
• music: 1

Teacher tip

Post a sign at each station with a picture of the exercise and whether it is upper or lower body. If space is tight, cut to six stations instead of cramming the group.

More activities like this

More main activities for High School