Ideas without Equipment

1. Popsicle Stick Movements - March in Place, Jog in Place, Chair Toe Tap: Face chair, tap toes on chair, Ski Jump: Feet together, hop side-to- side, Bell Jump: Feet together, jump back and forth, Chair Squat: Tap your bottom on the chair and stand up, Windmills: Legs apart, reach across body and touch foot with opposite hand. Repeat on other side., Arm circles – forward and backward, Jump rope with ‘pretend rope’, Trunk twists, Jumping jacks, Cross knee lifts – lift knee and tap knee with opposite hand. Repeat on other side., Swim strokes: Pretend to swim the Backstroke, forward stroke, breast stroke, and/or butterfly stroke, Dance to the music – put on song such as “Happy” by Pharrell Williams and let kids move, High knees in place, Froggies : Squat down and jump up high, reaching for the ceiling, Scissor Jump: jump and land with right foot forward, left foot back; switch, Pencil Jumps; Teacher or students write different movement activities (i.e. jumping jacks, arm circles, squats) on popsicle sticks. When it’s time for a movement break, students choose 3-5 popsicle sticks and lead the class through the activities while music is playing. 
 
2. Human Bop It - To start, create some easy word/movement associations, and practice as a class. For example, when you say “Bop it,” the students must touch the floor with 2 hands. When you say “Jump it,” the kids must jump up in the air. When you say “Punch it,” the kids must punch 4 times in quick succession in front of them.
 
3. Active Opposites - To start, tell the kids that when you say “Walk forward,” they must walk backwards. When you say “Hop,” they must crawl. When you say “BIG,” they must get as little as possible. And for all of these, when you say it the other way, they must also do the opposite. As a class you can make up as many active opposites (the more active the movement, the better), as you want. 
 
4. Confusing Compass - To begin, put up the 4 compass directions on your 4 walls (North, South, East, West). Have the kids stand and push their chairs in so that they have as much space as possible. When you shout a direction, your kids have 2 seconds to take one jump and land facing the right direction. To increase the difficulty of the game as your kids become familiar with the activity, add 4 different “things” to each wall (i.e. Apple, Banana, Peach, Pear), so that now you could either say “North,” or “Apple,” and they will need to remember that both are on the same wall. Challenge students by playing without signs
 
5. Chair Action - Have the students sit on the edge of their chairs or desks while keeping their back straight. Play music with a strong beat and have the students do the following actions: – Hiking: Students swing their arms and reach left and right while tapping their toes and lifting their knees. – Swimming: Students move their arms as if doing the front or back crawl and kick their legs in a flutter kick. – Cycling: Students hold on to the seat of their chairs and pedal their legs as if riding a bike. – Paddling: Students use an imaginary paddle to paddle a canoe (both sides).
 
6. Physical Activity Jeopardy - Tape 5-10 envelopes with one physical activity listed inside each envelope on the board in the front of the classroom. Write 10, 15, 20 and 25 on the outside of each envelope. Call on a student to pick one of the envelopes, and the class performs the physical activity inside it for the number of repetitions listed on the front of the envelope. Activities could include: boxing jabs, jumps, push-ups, triceps dips using their chair, arm circles, jumping jacks, elbow to opposite knee touches.
 
7. The Classroom Workout Circuit - Have students do the following in place for 20-60 seconds each (feel free to mix up the order): Jog in place High knees Jumping jacks Hop on one foot Hop on the other foot Jump!
 
8. Mix it Up - Create a dance sequence one move at a time by calling out a move. Add one move each time through the sequence. (Have the next student repeat the previous move(s) and then add their own move.) Moves could include: stomp left, high five, jump twice, spin in a circle, squat, etc. Challenge! As a class try to repeat the entire sequence!
 
9. Deal or No Deal - Equipment - A minimum of five envelopes with one exercise listed on the outside of each envelope 1. Suggested exercises for the outside of each envelope: Seat crunches, pushups, elbow to opposite knee touches, jumping jacks, arm circles, jog in place, forearm jabs, heel raises, toe raises, weight training with textbooks: arm curls, overhead press. 2. Inside each envelope, place repetition variations on separate pieces of paper or cardstock (e.g. One More, 5 more, 10 more, none, times 2, one less, -5, divided by, square root of 36). 3. Teacher chooses an envelope and states a feasible number of repetitions. 4. Teacher makes a deal with one student at a time. All students participate in each deal. 5. Teacher: “My deal is 20 crunches. Deal or No Deal?” Student: “Deal – the entire class perform the physical activity or exercise.” OR “No Deal - the student chooses a card from that exercise envelope and the students perform the new number.” 6. Students are challenged to design a movement activity to integrate the concepts or vocabulary of the subject area.
 
10. Crazed Creative Dance Equipment - Music, audio equipment, chart paper and marker to post the criteria, stretching posters (optional) 1.Divide students into groups of four or five and give them a list of criteria for their dance. For example, their dance must have three locomotor movements (walking, hopping, jumping, leaping, rolling, skipping, galloping, sliding), two levels (high, middle, low), two pathways (zigzag, diagonal, circular), four non-locomotor movements (turning, twisting, swinging, balancing, bending, landing, stretching, curling) and one change of direction (forward, backward, sideways). 2.Review group expectations and give the students a time limit. Allow time for students to perform for the class. If necessary, have two or three groups perform at once; e.g., two- or three-ring circus.
 
11. Classroom Physical Activity Stations Equipment - Three signs (representing different types of physical activities) 1.The teacher will place a minimum of three signs, illustrating a type of physical activity (e.g., jogging in place, jumping in place, Tae Bo boxing jabs), in three different areas of the room. 2.Assign students to each of the three areas of the room. 3.Instruct students to perform the activity for one minute. 4.After one minute, students will rotate clockwise to a new area.
 
12. Step Team - Transform your classroom into a Step Team. Have students follow your lead or ask for different students to lead. Begin by having students very lightly rubbing their hands together, then lightly snap, slap their thighs, clap their hands and stomp their feet (this will sound like a rainstorm!). Do each action for about 10 seconds.
 
13. Shake It - Students remain seated and raise their hands in the air. Get out any jitters and have them start by shaking their: Right hand 10 times Left hand 10 times Left foot 10 times Right foot 10 times Repeat counting down the number of shakes from 9-1. Speed up or slow down the counting to keep it interesting.
 
14. Task Master - Have students stand up and push in their chairs. Explain that you are going to give them a series of tasks and the goal is to complete them as quickly as possible. Direct students that once they have completed the task, they should stop where they are and raise their hand. For the first task have students touch 10 chairs not in a row. For the next task have students touch elbows with 8 classmates. For the last task, touch toes with 6 classmates wearing 6 different colored shirts. For other tasks, have the students create more or integrate content relevant to the course.
 
15. Play Cards - Using a standard card deck, assign an activity to each of the four suits. (ex: jumping in place, running in place, sit-ups, squats) Pass out a card to each student and they have to do the activity for that suit for 20 seconds. Have students pass their cards to their neighbor and repeat for 5 passes. Add a twist: have students perform the activity the number of times designated on the card.
 
16. Feel the Beat - Have every student get a partner and sit cross legged on the floor facing their partner 2-3 feet away. Place an object between them (e.g. hacky-sac) Turn on some music and have students perform the following actions to the beat of the music: Tap knees Tap shoulders Clap Clap partners hands (both, right-right, left-left) When the music stops, students try to be the first to grab the hacky-sac. Repeat for 5 times. Have students create their own challenges..
 
17. Minute Masters - Equipment: minute timer 1. Display a list of different exercises for all to see on the wall or board. 2. Set the timer for the designated time and at each minute the students perform an exercise of choice. 3. Each student may choose different exercises or stay on the same one each minute. Let the choice be the student‛s. This will help give the student ownership and they will be more likely to perform the activity. Some suggested exercises: Jumping Jacks, Marching, Knee Lifts, Jogging in Place, Alternating Lunges, Twisting, and Stationary Jumping. This is an activity that can be used periodically throughout the year. Playing music during this time may be nice. Variations: See how many repetitions students can do with the above exercises. Record their scores individually or as a class at each 1-minute interval. Challenge the students to improve their repetitions the next time. This is goal setting.
 
18. Fitness QR Codes - QR codes are posted around the classroom. Students get in groups next to a QR code and use a QR scanner (phone or iPad) to scan the code and see the activity for that station. Students do one or both of the activities listed for one minute and then rotate to the next QR code. Play music while students are exercising and stop the music to signal to indicate to move to next station. Instead of using QR codes, exercises can be written.
 
19. Play 60 – Note Handoff: Each student writes a physical activity that can be done in class on an index card (e.g. knee lifts; jumping jacks). Students stand in a circle. On signal or when music is turned on, students pass ‘notes’ until the music stops. When the music stops students perform the activity written on the card. Repeat. Suggestion: Pass notes in small groups (5-6) and then do with entire class.
 
20. Rock-Paper- Scissors - Students pair up and play rock-paper- scissors using physical activity. While they are saying “Rock, Paper, Scissors, Go!”, they jump in place. If they choose “Rock” they jump one more time and land with both feet together. If they choose “Paper” they jump and land with feet wide apart (horizontally). If they choose “Scissors”, they jump and land with feet crossed (one foot in front of the other). Students play best 2 out of 3 and then find a new partner until the song is over.
 
21. Gotcha’ - Students stand in a circle. They should be close but not touching. Instruct them to place their left hand palm up and their right index finger pointing down and touching on their Neighbor’s outstretched palm. When you say “Gotcha!”, they have to try to grab the person’s finger in their left hand while not letting their neighbor grab their right finger. Variations Include: 
Musical Gotcha’-instead of saying “Gotcha’!”, play music and when the music stops, that is the signal to grab their neighbor’s finger. Variations: Stand on one leg, Close eyes, Switch hands so that students’ right hands are palm up and their left fingers are pointing down into their neighbor’s hands, Move in towards circle (shoulder to shoulder) and cross right arm over left and vice versa, Have students turn around so they are facing outside the circle.
 
22. Chair Roller Coaster - Works best seated on the desk top (if seats are attached) or on a chair Direct students to sit down and balance on their seats without the use of their hands or feet (engaging core muscles). Teacher or student leader acts out the actions to simulate being on a roller coaster while students follow along in balanced position: • Harness on – Pull imaginary harness over shoulders • Climbing – Hold on to imaginary harness and lean back • Turns – Mix in a variety of “turns” by leaning arms to one side, then the other, start slow and get faster • Drop – Both hands up and scream, shake arms • Repeat – Turns, Climbs, Drops • Finish – Lift harness off of shoulders. • Exit – Everyone stands up, grabs their belly, and acts like they are sick.
 
23. Freeze Dance - Play music while kids dance. Pause music and everyone freezes. Resume music and dancing. 
 
24. Ski Jumps - Have each student behind their chair and hold onto the back. Using the back as balance, jump back and forth in a skiing motion. 
 
25. Movement Tic-Tac-Toe - List of 9 activies that students can select. 
 
26. Tabata Intervals - Usually 4 minutes of high intensity with 20 seconds of actiivty followed by 10 seconds of active rest. 
 
27. Jorge's Brain - Brain Based Exercises using QR codes and images.