Learning Resource Type

Learning Activity

Cardio Blast

Subject Area

Physical Education


3, 4, 5


This is an instant activity for classes to engage in full body warm up while gearing up for the main lesson for the day. The students will work independently using locomotor skills and various exercises while maintaining personal space. This is a super easy setup and no equipment is needed. The activity card can be displayed on a screen or printed to hang on the wall.

This alignment results from the ALEX Health/PE COS Resource Alignment Summit.

    Physical Education (2019) Grade(s): 3


    Demonstrate the concept of spatial awareness in a dynamic environment.

    Physical Education (2019) Grade(s): 4


    Apply locomotor skills in a variety of individual, partner, and small group activities and dance/ rhythm.

    Physical Education (2019) Grade(s): 5


    Demonstrate correct form of locomotor skills in a variety of individual, partner, and small group activities and dance/ rhythm.


    Learning Objectives

    Learning Objectives

    Skill: I will perform locomotor fitness activities with proper form and attention personal space and safety.

    Personal & Social Responsibility: I will work independently to complete my personal workout while supporting classmates.

    Activity Details

    The students will work safely and independently to complete exercises for class warm up. 

    The students will perform total body (upper body, lower body, and core) workout properly warming up for the daily activity. 

    Instructions for this activity:

    1. Explain to the students they will complete Cardio Blast individually.
    2. Students will look at the posted list (see the digital tool for list). Students will read the first line which is in all black letters. The words typed in black are locomotor skills or a movement pattern. Give the students a designated length (I typically use the basketball court lines) for that movement pattern. They will go to the designated area and perform the movement pattern and then return to where the list is posted.
    3. When the student returns to the list, he or she should read the next line on the Cardio Blast list which will be in blue letters. The students will then move into personal space and complete the exercise listed in blue letters. Once they have completed the exercise they will come back to the list and read the next line in black letters for the next movement pattern.
    4. The students continue doing this until they have completed the entire list or allotted time designated by the teacher is completed. 
    Assessment Strategies

    Assessment Strategies

    Observation of students performing each exercise with proper form and attention to safety.

    Observation of students working in personal space.

    Ask students to give positive feedback to peers as everyone is participating during this activity.

    Background and Preparation

    Background / Preparation

    Make a copy of the Google Doc shared for this activity. Once you have a copy in Google Docs, modifications to the exercises can be made specifically for a class. Once the list is as the teacher prefers, make enough copies needed for each class. I personally laminate my copies so the sheets can be used more than once. If the document can be projected to the class, copies will not be needed. 

    It is important that students have been taught each exercise and movement on the list posted. Students should have knowledge of the correct form of each exercise and movement that is included in this activity. 

    Digital Tools / Resources