How do I manage 30 students in a circuit?

With 8 stations, you'll have 3-4 students per station. Use visual instruction cards at each station so students can self-manage while you circulate for form checks.

What if students can't do certain exercises?

Every station should have a modification card. Wall push-ups, step-out burpees, and seated alternatives make the circuit accessible for all fitness levels.

How do students measure heart rate without devices?

Teach the manual pulse check: index and middle finger on the wrist or neck, count beats for 15 seconds, multiply by 4. Practice during the warm-up.

LessonCraft

Physical Education7th Grade45 minutes

7th Grade Circuit Training PE Lesson Plan

Students complete a circuit training workout with 8 stations, monitor their heart rates, and reflect on personal fitness goals. The lesson emphasizes effort over ability and includes modifications for all fitness levels.

Learning Objectives

Complete a circuit of 8 fitness stations with proper form.
Monitor and record resting and active heart rates.
Set one personal fitness goal based on today's performance.

Warm-Up

7 min

Dynamic stretching routine: arm circles, leg swings, high knees, butt kicks.
Students find resting heart rate and record it on their fitness card.
Review circuit rules: proper form > speed, rotate on the whistle, encourage others.

Circuit Training: Round 1

12 min

8 stations, 45 seconds each, 15-second transition. Stations: jumping jacks, push-ups (or modified), squats, plank, mountain climbers, lunges, burpees (or step-outs), high knees.
Visual instruction card at each station with modification options.
Teacher circulates for form checks and encouragement.

Heart Rate Check & Water Break

3 min

Students take active heart rate and record on fitness card.
Quick comparison: 'Is your heart rate higher than your resting rate? Why?'
Water break.

Circuit Training: Round 2

12 min

Same 8 stations, same timing. Challenge: try a harder modification at 2 stations.
Teacher focuses on students who need encouragement or form correction.

Cool-Down & Reflection

11 min

Static stretching routine: 30 seconds each major muscle group.
Students record ending heart rate and write one fitness goal on their card.
Share: 2–3 volunteers read their goals. Collect fitness cards.

Differentiation Notes

Scaffold: Modified versions at every station (e.g., wall push-ups, step-out burpees).
Extension: Add reps or try advanced variations.
Adaptive: Seated alternatives for students with mobility limitations.

Assessment

Student product: Completed fitness card with heart rate data and fitness goal.
Criteria: Participated in both rounds, recorded heart rates, wrote a specific goal.
Success indicator: 90% of students complete both rounds and record heart rate data.

Teacher Tips

Set up stations before class and test each one yourself to check spacing and timing.
Use a loud whistle or music transitions — students respond better to audio cues than verbal ones during physical activity.
Emphasize effort over performance. Frame the goal-setting as 'beat your own record' rather than comparing to others.

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