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Danielle

Farkas Lesson Plan


Lesson Plan Topic:
Newbody Workout
Objective:
Students will perform a fitness workout to improve their cardio fitness and functionally
train their muscles by mirroring my movements and following my visual and auditory cues.
Time:
20 Minutes
Materials/Resources:
1-3 lb weights (one set per person)
Playlist (4 songs) & Stereo
Pedometer
Introduction: (30 seconds)
Welcome to class. Introduce myself. Newbody is a low-impact, multi-level workout that
combines cardio fitness and functional training. Multi-level means the moves progress to
increase range of motion and intensity.
Teacher Activity: (1:30 minute)
Newbody is a fun, easy to follow workout. The four components are: Warm-up, Cardio
Fitness, Functional Training, and Cool Down. All you need to do is mirror my movements,
listen and follow my auditory and kinesthetic cues, and watch my visual (preview) cues.
Any injuries? Stay with lower level movements, and reduce range of motion. If you feel
unwell, give me a wave so I know you are ok before you leave the workout. Keep marching
until your heart rate comes down. If you are having difficulty with coordination, simply
march on the spot but keep moving! Drink water as you need. The music will run through,
join when your ready. Lets get started!
Student Activity: (18 minutes)
Song
Maps

Time
(min)
4:30
(cut off
30 sec)

Purpose

Move

Warm-up March OTS

Box Step
Intl Step
Walk Squat
Easy Walk
Step Touch
Add Leg Curl
Grapevine

Cues
Power up posture
Hit corners land heel
Fwd/Back Stepping motion
Feet outside hip width
Out/In walk feet outside hip width
Muscles engaged, roll back shoulders
Hitting your butt with your heel
3 steps foot steps behind

----
2
Take Me Home 5:30

Cardio

Break Free

4:30

Muscles

One Step At A
Time

4:07
Cool
(cut off Down
one
minute)

Rpt L (Repeat)
Intl Step
Intl Stride
Step Touch F/B
2 Steps, March
Add in box step or v-
step with upright row
Repeater (Repeat)
Dead Lift 2/2

Crescent Lunge

Iso Lunge

Wide Squat
Add upright row
Bicep Press
Add Overhead Press
(Repeat other side)
Wide Lunge

Dynamic lunge
Static Lunge
Soleus/Hamstring
stretch
Low Lunge
Quad Stretch (Repeat
other side)
Shoulder Roll
Chest Stretch
Back Stretch


Closure: (30 seconds)
How do you feel? Did you get a workout?
Did you learn anything that you didnt know before?
We added u steps to our day.

Load up standing leg, tap other side


Fwd/Back Stepping motion
Lower centre of gravity to get deeper
Add tricep press/bicep curl
Visual cue


Load up standing leg, tap other side
Hinge from hip, lowering weights, feet hip
width apart
One foot reaches back, lowering weights
Add reverse fly, weights come only to
shoulder height
Sitting back in chair, feet wide, knees dont
pass toes
Elbows rise to shoulder height
Arms at 90 degrees, close to body
Pushing weights to sky, lower, close, down
Hinge from hip sweeping arms to either
side
Knee stays over angle, 90 degree angle
opening chest
Feeling stretch down back of leg, hinging
from hip
Reach up with arms
Heel to butt, knees in line, hips and
shoulders square to front

Reaching arms behind
Reaching arms in front

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