Jumping Jacks
Challenges
• How many can you
complete before the
signal?
• Can you change the legs
to increase your heart
rate?
• Can change the arms to
increase your heart rate?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Skier
Challenges
• How many can you
complete before the
signal?
• Can you complete your
ski jumps over a small
cone?
• Can you complete your
ski jumps over a tall
cone?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Invisible Jump Rope
Challenges
• How many can you
complete before the
signal?
• Can you create an
imaginary jump rope
routine including at least
4 tricks?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Alternating Lunges
• Lunge forward, placing your
front foot ahead of your knee
• Lower your back knee to touch
the ground
• Rise up
• Push back up to standing
• Alternate legs
Challenges
• How many can you complete before the
signal?
• Can you complete reverse lunges?
(Step back, drop down, up, push forward)
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Globe Jumps
• Jump to the L ¼ turn, then
jump back to front
• Jump to the L ½ turn, then
jump back to front
• Jump to the L ¾ turn, then
jump back to front
• Jump to the L 1 full turn,
then jump back to front
Challenges
• Can you do globe jumps turning
to the R?
• Can you alternate 1 full globe
jump series to the L, then the R?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Power Jumps
• Squat down
• Jump as high as you can
bringing your feet up
high
Challenges
• How high can you get?
• Can you power jump
onto a box? (box jumps)
• How many box jumps
can you do? How high
of a box jump can you
complete?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Jump Tucks
• Jump and tuck your
knees under you
• Touch your hands to
your knees
Challenges
• How many can you
complete before the
signal?
• Can you combine ski
jumps with jump tucks?
• Can you combine globe
jumps with jump tucks?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Line Touches
• Side-slide to the line (spot)
• Lunge sideways and touch the line with
your hand
• Repeat to opposite side
Challenges
• How many lines can you touch before
the signal?
• Can you do a carioca step between the
lines?
• Can you shuffle side-to-side with high
knees between the lines?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Jump and Twists
• While your lower body
goes one way, your upper
body moves the other
• Alternate sides with each
jump
Challenges
• How many can you
complete before the signal?
• Can you combine ski jumps
with jump and twists?
• Can you combine jump
tucks with jump and twists?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Star Jumps
• Jump up and move your
arms and legs out to
form a star
Challenges
• How many can you
complete before the
signal?
• Can you jog in place
7X then do a star jump
continuously until the
signal?
• Can you combine the
globe jump with the star
jump?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Bench Steps
• Move up and down the bench
using any bench step you know
• (The basic step is R up, L up, R
down, L down)
Challenges
• How many can you complete
before the signal?
• Can you jog in place 7X then do
a star jump continuously until the
signal?
• Can you combine the globe jump
with the star jump?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Straddle Jumps
(Half Jacks)
Challenges
• How many can you
complete before the
signal?
• Can you change the legs
to increase your heart
rate?
• Can change the arms to
increase your heart rate?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Mountain Climbers
• Take weight mostly on hands and switch
feet front to back continuously
Challenges
• How many can you complete before the
signal?
• Can you change the legs to increase your
heart rate?
• Can you add a push-up every 10 “steps”?
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY
Knee Taps
• Step as though marching
with high knees
• Touch knee to hand each
step
Challenges
• How many can you
complete before the
signal?
• Can you do knee taps
while jogging in place?
• After every 2, try 1
jumping jack
STANDARDS ADDRESSED:
MS SKILL CARD
FITNESS
AEROBIC CAPACITY