For participants to complete the stations listed in the step-by-step section.
Other Skills:
Strength
Flexibility
Coordination
Speed

Stations are set up around the activity area.

Warm Up

1. One participant calls out his or her name and does a warm-up activity (e.g. march in place and circle shoulders). The rest of the group follows the activity.
2. That participant calls out another participant's name. The group continues doing the first participant's activity until the next participant starts doing a new activity (e.g. knee lifts and arm punches).
3. The group then does the new activity.
4. As each new activity is added, the group does all previous activities before adding the new activity. They call out the name of the participant who led that activity as they do the action.

Steps

Participants stand anywhere in the activity area or in a circle formation. In small groups (2–4) participants rotate through the stations, performing as many repetitions as possible in 60–90 seconds. Participants may take a break if necessary, but need to keep marching on the spot as a minimum. Signal when it is time to switch to next station by stopping the music.

Station 1: Jump and alternate hand to heel touches (front and back)

Station 2: Jump and twist moving sideways

Station 3: Jumping jacks

Station 4: Sit-ups or crunches on mats

Station 5: Jog on the spot with arm punches

Station 6: Lunge to side, return to stand, do a knee lift (same leg), switch legs

Station 7: Skier jumps back and forth over a line

Station 8: Wall push-ups, or push-ups on floor from knees or toes

Station 9: Jog on the spot, lifting knees high

Alternate stations could include: squats, bicycle pumps, vertical jumps, gluteal kicks, tae bo kicks to the front and to the back, tuck jumps, mountain climbers.

Cool Down

1. Participants walk in place in a circle formation. One participant calls out his or her name and does a cool-down stretch. The rest of the group does the stretch and holds it without bouncing.
2. After 15-30 seconds, that participant calls out another participant's name. The group walks in place until the 2nd participant does a new stretch. The group then does the new stretch.
3. Continue the activity, alternating between walking and stretching, until all the major muscles have been stretched.

Participants must be aware of a safe movement pattern between stations.
Post lists or diagrams of stretching exercises for participant use during cool-down.
For support documents, sample stretching routine and additional ideas visit http://www.gymnasticsontario.ca/

Adaptations (General):
Try to ensure that activities are explained clearly in order that all participants can easily grasp key concepts. Remember that some movements, (e.g., dancing, some stretches, etc.) may be new and challenging. It may be necessary to modify a number of the activities to the extent that the participant with a disability can safely complete them.

Design fitness stations that offer meaningful yet attainable challenges to participants with disabilities; use creativity and try to think outside the box.

Adaptations (Blindness/Visual Impairment):
Have a guide assist participants who are blind or visually impaired in navigating to the different fitness stations and executing fitness activities.

Adaptations (Deafness/Hearing Impairment):
Ensure that the participant who is deaf or hard of hearing knows that it is his/her turn to lead a warm-up activity or change fitness stations by pointing, tapping the shoulder and / or through sign language.