Teaching Tips & Activity Context:
In this video, Joe Wicks leads a 15-minute dumbbell HIIT workout. The workout features a variety of exercises such as lunges, squats, curls, and snatches. Joe keeps the workout engaging and fun with his upbeat personality and encouraging style. This video is perfect for middle school students and can be used as a brain break or as part of a physical education class. It can be easily adapted for both in-person and virtual learning settings.
Skills Focus:
- Strength training
- Cardiovascular endurance
- Coordination
- Muscular endurance
Instructional Suggestions:
- Before starting the workout, ensure that students have proper dumbbells or improvised weights like water bottles or cans. Remind students to start with lighter weights if they are beginners or unsure of their strength.
- Demonstrate and explain each exercise before starting the workout to ensure understanding and proper form.
- Encourage students to pace themselves throughout the workout and remind them that modifications or breaks are okay if needed.
- Incorporate classroom management techniques such as setting clear expectations for behavior, using positive reinforcement, and keeping students motivated.
- For students who may have limited mobility or physical disabilities, provide alternative exercises or modifications that target the same muscle groups. This could include exercises without weights or using resistance bands instead of dumbbells.
Extension Ideas (optional):
- After completing the workout, have a discussion with students about the importance of strength training and how it benefits overall fitness.
- Ask students to design their own 15-minute dumbbell HIIT routine, incorporating exercises they learned from the video as well as new ones they research.
- Integrate math by having students calculate the number of repetitions they performed during the workout or the amount of weight they lifted overall.
