(Ages 5 – 6)

Class 15 – Fitness

Dynamic Warm-Up – 7 Minutes
  • Arms: Push-ups
  • Legs: Squat jumps
  • Abs: Sit-ups w/ legs in the air
  • Core: Bridge with shoulder taps
Mat Chat – 3-minutes (Includes Water Break)
  • Today we are going to work on FITNESS.
  • FITNESS means to make your body stronger.

Here are three FITNESS tips that you will learn today:

1. When your muscles burn, your muscles learn. 2. If you exercise sloppy, your muscles become sloppy. 3. Practice healthy habits to become stronger.
Skill-Building Drills – 15 Minutes


In this drill the students will build their abdominal muscles. The students will pair up with a partner, one in sit-up position holding a foam sword. The student will do a full sit-up and try to chop their partner’s head as their partner dodges from side to side..
  • Teaching SKILLZ: INTRINSIC MOTIVATION – The instructor can ask the student as they come up how many they want to do, five, ten, or fifteen, depending on who they want to make proud (Five=instructors, ten=instructors and parents, fifteen=instructors and parents, and blackbelt mindset).
  • Brain SKILLZ: VISUAL PROCESSING – The student must be able to use the noodle to hit the instructor on the head, without missing.

Fit Dash:

In this drill we will work on making our body stronger by having great FITNESS with different types of exercises while making it a race to see who can be the fastest!
  • Teaching SKILLZ: TRICKERY – The instructor can say things that sound like “Go home” to try and trick them, like “Go gnome”.
  • Brain SKILLZ: AUDITORY PROCESSING – The student must be able to react to the instructor’s commands and perform the correct exercise correctly.
Skill Stripe Test – 15 Minutes

See Testing Charts:

Beginner Testing Chart
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Intermediate Testing Chart
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Advanced Testing Chart
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Dynamic Stretches: 5-minutes
  • Ball roll
  • Inch worm hops
  • Middle split push ups
  • Side leg swings
Game – 3-minutes
  • Pirate Dodge Ball

End of Class Announcements:

2 Minutes