Work Out Circuit

1. What do you want people to KNOW, to FEEL and to DO before, during and after event. This will help you set goals.
2. Check out the basics of organizing any event in our Week-By-Week Event Planner.  You can also use this resource to make a list of everything that needs to get done.
3. If you’re a Team Captain, check out our toolkit that’s designed just for you and provides answers about your role as a leader.
4. Ask for help! Here are potential roles for an event committee.
5. Learn about your cause so that you and others can better understand the issue and action steps they can take. Explore nonprofit organizations who may already be addressing the cause you want to support and help them out.

1. Create stations for your exercises and a map or flow that each group will follow.
2. Stations should have a mix of cardio, strength and core. Include rest or stretching stations and water breaks.
3. Assign a person who can demonstrate the exercises and motivate and cheer people on.
4. Choose stations that require teamwork so you can build in camaraderie and fun.
5. Create an energizing playlist.

Ideas are endless and can include silly stations like juggling or hula hooping.

Cardio-Intensive Exercises

• High-Knee Runs – Great for a warm-up or cardio interval, these can be done in sync to set a fun pace.
• Burpees – Always a group favorite (or least favorite!), burpees are high-intensity and work the whole body.
• Jump Squats – A powerful lower-body exercise that gets the heart rate up.
• Mountain Climbers – Perfect for a cardio burst that targets the core.
• Shuttle Runs – Good for agility and speed, especially fun as a team relay.
• Jumping Jacks
• Human wheel barrow races

Strength & Conditioning

• Partner Push-Ups – Partners face each other and give a “high-five” at the top of each push-up for added motivation.
• Wall Sit Chain – Everyone holds a wall sit while passing a medicine ball down the line to work legs and core.
• Plank Passes – While in a plank, partners pass a weight or medicine ball back and forth.
• Squat Holds with High-Five – Partners squat facing each other, tapping each other’s hands in sync to add stability.
• Team Lunges – Teams lunge in sync across a room or field, adding a sense of coordination.

Core-Strengthening Exercises

• Russian Twist Pass – Partners sit back-to-back, passing a medicine ball side-to-side for core rotation.
• Leg Throw Downs – One partner lies down while the other pushes their legs down, with the goal of resisting and using core strength.
• Group Plank Circle – Everyone holds a plank in a circle, passing a weight around for a little extra challenge.
• V-Sit Med Ball Pass – Partners sit in a V-sit position and toss a medicine ball back and forth.

Fun & Engaging Team Drills

• Tug of War – Simple, but effective for a quick burst of competitive energy.
• Partner Carry Races – One partner carries the other for a short distance, then switches—works legs, core, and endurance.
• Relay Sprints – Break into teams and run short sprints for speed and teamwork.
• Human Ladder Drill – Group lies down in a line and each person high-knees over the group, rotating through the line.

Cool Down

• Group Stretch Circle – Stretching in a circle encourages relaxation and focus as a group.
• Partner Stretching – Pairs can help each other stretch out different muscle groups for a deeper cool-down.

• Getting people to show up and register can be one of the hardest parts or organizing any effort. Learn more about how to get participants here.
• Use our step-by-step guide to promote your Challenge.

• Check out our Day-Of Event Checklist so that your event is stress free and FUN.
• If you’re fundraising, collect an entry fee from each person or team.
• Separate people into groups and by station and have a leader at each to demonstrate the exercise
• Play loud, energizing music
• Decide on how many times a participant will do each station. Everyone starts at the same time and each station should last 30-45 seconds with 15 seconds of break in between. You can extend this break as time goes on.
• Designate a person to keep the time and call out when to switch. It usually helps to turn the music down when you do this.
• Cheer everyone on!