Lesson Plan

Energy Choice Chart

Students will explore a variety of high-energy movements and personalize a 10-minute warm-up by selecting their favorites and reflecting on which exercises best boost their focus and energy.

Empowering students to choose and reflect on energizing activities fosters self-awareness, increases engagement, and promotes lifelong healthy habits by linking physical activity to focus and well-being.

Audience

Time

Approach

Materials

Prep

Review Materials

5 minutes

Step 1

Introduce the Warm-Up

2 minutes

Step 2

Explore and Choose

4 minutes

Step 3

Perform Your Burst

2 minutes

Step 4

Reflect and Share

2 minutes

Slide Deck

Explosive Moves Guide

Welcome students to the Explosive Moves Guide. Explain that you’ll demo five high-energy movements. Encourage them to watch form, ask questions, and choose favorites for their Energy Explosion warm-up.

Movement 1: Jump Squats

Demonstrate Jump Squats: start in squat, explode up, land softly. Cue chest up, knees tracking toes, and a soft landing. Offer a low-impact option: regular squats without the jump.

Movement 2: Mountain Climbers

Show Mountain Climbers: hands under shoulders, drive knees toward chest in alternating fashion. Emphasize a strong plank, core tight. Variation: slow march for beginners.

Movement 3: High Knees

Lead High Knees: run in place lifting knees to hip height. Pump arms vigorously. Focus on landing mid-foot and using core. Variation: march high knees.

Movement 4: Burpees

Demo Burpees: squat, hands down, jump feet back to plank, jump feet forward, explode up. Stress alignment: neutral spine, soft landing. Variation: step back instead of jump.

Movement 5: Skater Jumps

Show Skater Jumps: leap sideways from one foot to the other, reaching opposite hand toward lead foot. Promote balance and control. Variation: step side-to-side.

Lesson Plan

Energy Choice Chart

Audience

Time

Approach

Materials

Prep

Review Materials

Step 1

Introduce the Warm-Up

Step 2

Explore and Choose

Step 3

Perform Your Burst

Step 4

Reflect and Share

Slide Deck

Explosive Moves Guide

Movement 1: Jump Squats

Movement 2: Mountain Climbers

Movement 3: High Knees

Movement 4: Burpees

Movement 5: Skater Jumps

Warm Up

Energy Explosion

Lori Danko