BOKS Curriculum NEW Format - 0 PDF

Functional Fitness Curriculum
2015-2016
Active Kids = Active Minds`
BOKS Functional Fitness Curriculum | 1
Contact Information:
www.bokskids.org
1895 JW Foster Blvd
Canton, MA 02021
info@bokskids.org
BOKS is an initiative of Reebok and the Reebok Foundation
Table of Contents
BOKS Lesson Plans
Skill of the Week Calendar
Session 1 Lesson Plans
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
5
7
8
9
18
27
35
44
53
61
71
80
89
Week 10
98
Week 11
106
Week 12
112
Session 2 Lesson Plans
113
Week 1
121
Week 2
129
Week 3
135
Week 4
144
Week 5
153
Week 6
162
Week 7
171
Week 8
180
Week 9
189
Week 10
198
Week 11
Week 12
204
210
BOKS Bits
Session 1 BOKS Bits
211
Session 2 BOKS Bits
248
Session 3 BOKS Bits
285
Session 4 BOKS Bits
322
...
Lesson Plan Components
360
Locomotor Warm-Ups
361
Locomotor Movements
362
364
Running Related Activities
370
Skills of the Week
End of Class Games . 373
391
Cool Down
248
Relay Races
Other Activities.. 392

Obstacle Races. 393
Relay Races. 395
Stations.. 402
Other Activities.. 405
Other Movements. 407
Tabatas 410
Playground Movements 412
Fun Ideas.. 413
BOKS Bits Handouts.. 417
BOKS Lesson Plans
Lesson Plans
The BOKS lesson plans are designed so that all participants are continuously moving with moderate to
vigorous intensity for at least 20 to 30 minutes during class. Try to keep kids in constant motion starting
from the warm-up until the end of class game, whenever possible.
BOKS lesson plans have the following components:
Drop off/set up (5-10 minutes)
Participants are greeted by a BOKS trainer who takes attendance and may distribute a colored wrist
band, washable marking or sticker to divide the class into teams. Kids can enjoy free play with friends and
socializing before class starts. Other trainers are working to set up the space for class.
Meeting (5 minutes)
Set the standard for how BOKS will run for the session. Review the appropriate BOKS behavior and
safety and announce the BOKS Kid of the Week. Briefly introduce the Skill of the Week and why it is
important. Then, review the Class Agenda and finish with the BOKS Rocks! Cheer!
Warm up (5-10 minutes)
The kids will do an active warm up at with a moderate level of exertion.
It is very important that the kids get a good warm up since we want them to be constantly moving for the
next 20 minutes.
Running and/or running-related activity (10 minutes)
We strongly encourage the kids to run during every class. We encourage you to run outside even in the
winter.
Skill of the Week (10 minutes)
Every week all BOKS participants practice a skill of the week. The first day, they are introduced to the skill
and shown the proper form. In the subsequent days of the week, the skill can be practiced through
stations, relay races and obstacle courses.
Game (5-10 minutes)
This can be a team or individual game. Trainers and volunteers should promote sportsmanship,
encourage the kids to try their hardest and have fun.
Cool down, BOKS Bit, Wrap Up/Transition (5 minutes)
A trainer leads the kids in a cool down stretch with some deep breaths. The lead trainer delivers an
interactive discussion about the nutrition tip of the week. kids collect their belongings and transition to
class or school breakfast, as applicable. We suggest dismissing kids by grade: youngest first, oldest last.
The Lead Trainer will be responsible for following and/or creating the daily lesson plans for his/her school,
using the lesson plans in the BOKS book or the lesson plan template and the skill of the week calendar.
This freedom allows the Lead Trainer to decide what games and movements work best with his/her class.
The program may look very different at each school based upon physical layout, the breakout of kids
grades, the ratio of boys and girls and the number of volunteers helping with the program. We want to
make sure the kids are having FUN and PLAYING while getting physically active. If your lesson plan is
not working for any reason, consider modifying the plan by starting the game earlier in class or
incorporating an extra game at the end of class.
Skill of the Week Calendar

The underlying reason to learn any of these movements is to be able to use
the strength developed in everyday life. This is called functional fitness.
Week
Skill
Muscles
Fitness Principles
Everyday Life
#1
Plank
G, S, CORE
Strength, Balance
Help stand up
straight/support posture
#2
Running
H, Q, G, CORE, C
Cardio, Stamina, Speed
Keep a healthy heart
#3
Metrics
Beginning of Class
Baseline
#4
Sit-ups
Core, A
Strength
Sit and stand up straight
#5
Push-ups
P, B
Strength
Push something heavy
#6
Squats
H, Q, G
Balance, Flexibility
Picking up your backpack
#7
Burpees
Whole Body
Power, endurance,
coordination
Strength/cardio at the same

time, like football
#8
Jumps (tuck, squat,

broad)
H, Q, G, C
Agility, power
Get over and around objects
#9
Walking lunges
Q, G, CORE
Accuracy
Alternating leg sports like

skiing and skating
#10
Donkey kicks
S, CORE
Balance, strength
Be upside down, hold

bodyweight
#11
Metrics and survey
End of Class
measurement
#12
End of Session
Review
FUN!
FUN!
FUN!
Key: Hamstrings
Quadriceps
Glutes
Calves
Core
Pectoral
Biceps
Shoulders
Abdominal
H
Q
G
C
CORE
P
B
S
A
Session 1 Lesson
Plans
Planks
Week 1, Day 1 Lesson Plan
Strength, Balance
Drop Off / Set Up (10 minutes)
Arrive, check-in, receive name tag (1 week only) and color designation
Put backpacks in designated grade area
Free play (with trainers and volunteers)
Trainers set up for class
st
Materials Needed
Cones
Pinnies
Meeting (10 minutes) - For the initial class only!

Set the expectations for how BOKS will run for the session
Review appropriate BOKS behavior and safety
Remind kids about the BOKS Kid of the Week
Briefly state what the Skill of the Week is
Review Class Agenda
BOKS Rocks! Cheer!
Key Points of Performance
Warm Up (5 minutes)
Fruit Basket
Keep belly and butt in a

straight line
Keep knees off the ground
Keep weight evenly
distributed between hands
and feet
Running Related Activities (5 minutes)

Group Run

Skill of the week: Plank! Why? Build your core and help with posture
Introduce plank, hold for 5 to 10 seconds
Easy Bear Crawl Relay
Game (5 minutes)
Toilet Tag
Cool Down / Nutrition Talk (5 minutes)

Deep breaths
BOKS Bits (nutrition discussion)
Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast
What you need to know

Skill of the Week: Planks
Details: Get into a horizontal position, resting on your elbows and toes. Keep midsection tight and body
in one straight line. Hold position without moving, pushing heals back.
Key Points of Performance:
Keep belly and butt in a straight line
Keep weight evenly distributed between hands and feet
Warm Up: Fruit Basket

Format:
Materials:
Divide class into 4 teams

None, can be outside or inside
Set Up:
Object:
Assign each group to be a fruit - watermelon, strawberries, bananas, grapes

Get moving!
Details:
1. Call out 2 fruits and the team will run to switch places in the gym or the field.
2. Continue this for a few rounds.
3. Continue calling fruits, but now instead of running kids need to skip or hop or gallop or walk on tip toes
etc.
4. Finish the game by calling fruit salad - all the kids come in the middle and do 3 burpees. (Look for
downloadable cards that accompany this game.)
Running: Group Run

Skill of the Week: Easy Bear Crawl Relay
Set up: 2 cones per team, place cones at start and end of gym.
Details:
1. Kid does bear crawl to end of gym, then turns around and sprints back to start. Next kid begins.
Game Toilet Tag

Format:
Materials:
Set Up:
Object:
Divide kids by color groups

Pinnies for taggers
Kids spread out across gym
Dont get tagged, flush team mates.
Details:
1. Choose a few kids to be the taggers and have them wear a pinnie.
2. Kids run around the gym trying not to be tagged.
3. When tagged, squat down like on the toilet with 1 arm up.
4. When a kid on same team flushes (pushes the arm down), the kid is back in the game.
5. Alternate taggers every 2 minutes.
6. Keep playing until time runs out, maximum 5 - 10 minutes.
7. Have kids make a flushing sound when their arm is pushed if desired
Cool down:
Deep Breaths
Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this at
the end of the game and as the kids line up to transition from class.
BOKS Bits (See page 211)
Planks
Strength, Balance
st
Materials Needed
Whiteboard (optional)
Cones
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Traffic

straight line
Keep weight evenly
and feet

Musical Run

Skill of the week: Plank! Why? Build the core and improve posture
Relay Race: Animal Relay #1, Easy Just Jumping #1; have kids do plank while waiting in line
Game (5 minutes)
Fishy Fishy Cross my Ocean

Deep breaths

Warm Up: Traffic

Format:
Individual activity
Materials:
Set Up:
Object:
None or white board to write down cues

Kids spread out across gym or field
Get moving!
Details:
1. Kids follow cues to change movements:
Red Light stop moving

Green Light run
Yellow Light side shuffle
Speed Bump bunny hops
Carpool get a partner and run together holding hands
Deer Crossing gallop
2. Look for downloadable cards that accompany this game.
Running: Musical Run

Format:
Materials:
Set up:
Object:
Individual Activity
Cones on outside corners of gym or field
Move while music is playing, stop when it is turned off
Details:
1. Turn on the music and kids start jogging.
2. Every time you stop the music give the kids a new movement.
3. The kids can walk, jog, sprint, side shuffle, and skip.
4. Continue for 8-10 minutes.
5. If you dont have music, you can cue the kids by blowing a whistle.
Skill of the Week: Relay Race

Animal Relay #1 (bunny hop, crab walk)
Details:
1. Kid does bunny hops to end of gym, then turns around and does crab walk back to start.
2. Next kid begins.
Easy Just Jumping #1 (jumping jacks)
Set up:
2 cones per team, place cones at start and end of gym.
Details:
1. Kid does 3 jumping jacks, and then runs to end cone and does 3 jumping jacks, then sprints back to the
start.
2. Next kid begins.
Game: Fishy Fishy Cross My Ocean

Format:
Materials:
Set Up:
Object:
Individual activity
None
Kids spread out across gym or field; there is a safety zone at each side of the field.
Last fish left is the winner.
Details:
1. There are 5 sharks and the remaining kids are fish. The fish try to cross ocean when they hear fishy,
fishy cross my ocean cued by the sharks.
2. Sharks chase after fish and if a fish is caught, he/she becomes a shark.
3. Fish can rest in safety zone after crossing until next command is communicated.
4. Play for 5 10 minutes.
Tips: Call the kids out by grade or color group to manage safety.
Allow the sharks to be the trainers or a certain grade and then alternate.
Have the sharks wear pinnies, so the fish know who to run from.
Cool down:
Deep Breaths
Planks
Strength, Balance
st
Materials Needed
Cones
Batons
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
BOKS Says

straight line
Keep weight evenly
and feet

Relay Race Run

Skill of the week: Plank! Why? Build your core and help with posture
Obstacle Course: Cone zig zag, animal movement (bear crawl), jump rope 3X, jumping jacks
Game (5 minutes)
Over/ Under, hold plank in line when everyone is done

Deep breaths

Warm Up: BOKS Says

Format:
Materials:
Set Up:
Object:
Individual Activity
None
Kids spread out facing the Lead Trainer at the front of the room.
Do what BOKS says to do
Details:
1. Lead Trainer is BOKS
2. He/She calls out exercise movements, quickly to keep kids moving. If he/she does not say BOKS
says before the movement, kids should not move.
3. This game can be used to fill up some down time too.
Running: Relay Race Run

Format:
Materials:
Set up:
Object:
Team activity
Cones and batons
8 12 cones, lined up on opposite sides of the gym or field
Pass the baton and be the first team to finish!
Details:
1. Form lines behind all the cones based on color groups.
2. There should be an equal number of kids from the color group lined up on opposite sides.
3. You can create batons out of paper towel holders and colored tape. Give one baton to each color or
team.
4. 3-2-1- go, have the kids cycle through sprinting to the opposite cone and passing the baton to the next
runner.
5. Continue running until each kid has had at least a few turns (5 10 minutes worth).
6. You can also add in a few repetitions of the skill of the week movement in here to change things up.
7. You can also add in other movements besides running like skipping, side shuffle, grapevine etc.,
as long as kids keep up the intensity of the pace.
Skill of the Week: Relay Race

Details:
1. Kid does bunny hops to end of gym, then turns around and does crab walk back to start.
2. Next kid begins.

Details:
1. Kid does 3 jumping jacks, and then runs to end cone and does 3 jumping jacks, then sprints back to the
start.
2. Next kid begins.
Game: Fishy Fishy Cross My Ocean

Format: Individual activity
Materials: None
Set Up: Kids spread out across gym or field; there is a safety zone at each side of the field.
Object: Last fish left is the winner.
Details:
Cool down:
Deep Breaths
Running
Arrive, check-in, and receive color designation
Materials Needed
Cones
Jump ropes
Ball
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
As If

Running Wild Relay Race

Skill of the week: Running! Why? It keeps your heart healthy and it works cardiovascular endurance
Activity Stations: 1. Jog in place 2. Jump rope 3. Water break 4. Jumping jacks
Game (5 minutes)
Crab walk soccer

Mountain Pose and deep breaths
Have the kids line up, take a deep breath and dismiss by groups to go to class or breakfast.

Skill of the Week: Running
Warm Up: As If
Format:
Materials:
Set Up:
Object:
Individual Activity
None
Kids in an open area
Get moving!
Details:
1. Read Sentences to the class. Have kids act out each sentence for 30 seconds:
Jog in place as if a big scary bear is chasing you.
Walk forward as if youre walking through quicksand.
Jump in place as if you are popcorn popping.
Reach up as if grabbing balloons out of the air.
March in place and play the drums as if youre in a marching band.
Paint as if the paint brush is attached to your head.
Swim as if you are in a giant pool of yogurt.
Move your feet on the floor as if you are ice skating.
Shake your body as if you are a wet dog.
Running: Running Wild Relay Race (running and skipping)

Format:
Materials:
Set up:
Object:
Team activity
Cones
2 cones per team, place cones at start and end of gym
Practice running and skipping in a fun setting
Details:
1. Kid start out by running to end cone, then skipping all the way back to start.
2. Next kid begins to run.
3. Continue until all kids have gone through at least once.
Skill of the Week: Running Stations

Station 1: Jog in Place
Station 2: Jump Rope
Station 3: Water Break
Station 4: Jumping Jacks
Game: Crab Walk Soccer

Format:
Materials:
Set Up:
Object:
Divide class in half to make 2 teams

All the balls, cones
Kids line up with teams on opposite sides of the gym, divide balls equally between teams,
set up two cones far apart as the goals.
Each team tries to get all the balls out of their side of the gym and into the goal at other
s ide.
Details:
1. All kids assume crab walk position.
2. Kids need to kick the balls across the gym and into the goal.
3. When all balls are out of play, see which team has the most goals.
Cool down:
Deep Breaths
Mountain Pose Mountain

Stand up tall with arms resting at side. Take a deep breath in and raise arms overhead. Stretch up
towards the sky. Exhale and return arms to original position.
Running
Materials Needed
Cones
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Bunny, Frog, Duck, Horse

BOKS Sprints

Explain activity and then demonstrate it
Have kids be demonstrators to offer leadership opportunities
Activity: Go, Back, Hit It
Game (5 minutes)
Good-Witch, Bad-Witch Sandwich

Swan Dive and deep breaths

Warm Up: Bunny, Frog, Duck, Horse
Format:
Materials:
Set Up:
Object:
One large game inside gym or on field

None
Use boundaries to create an appropriate size play area as needed
Get moving!
Details:
1. Have the kids spread out across the floor.
2. The trainer will start by saying 1 of the 4 animals above.
3. The kids must move like the animal does. Bunny hop, Frog squat jump, Duck duck walk, Horse
gallop.
4. You dont stop the command until another is requested.
5. The leader keeps changing commands and kids follow.
6. Repeat the commands a few times each.
Running: BOKS Sprints

Format:
Materials:
Set up:
Team activity
Cones
3 cones per team, place cones equal distance, 1/3 down the gym, 2/3 down and all the way
Do wn
Object: Improve endurance for metrics
Details:
1. Kid runs down to first cone and back to start, then down to second cone and back to start, then down
to third cone and back to start, then tags next kid in line.
Skill of the Week: Go, Back, Hit It!

Format:
Materials:
Set up:
Object:
Individual Activity
Cones
Teams based on colored groupings, cones at each end of the gym
Practice Skill of the Week
Details:
1. The first kids in each line go first.
2. The trainer yells GO! The kids run as fast as they can towards the end of the gym.
3. The trainer can either yell BACK! or HIT IT!
4. If they yell BACK, the kids start running backwards as fast as they can.
5. If they yell HIT IT! the kids drop to the floor (like a burpee), jump back up and start running again as
fast as they can towards the end of the gym.
6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach the
end of the gym.
7. Cycle through the lines, making sure all kids have a few turns to GO.
Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and
predict what the trainer will say next.
Suggestion: You can modify the Hit It with a squat, jump or any other movement for the kids.
Game: Good Witch-Bad Witch Sandwich

Format:
Materials:
Set Up:
Object:
This can be whole group or you can divide into smaller groups as needed.
2 cones at starting line and 2 cones at finish line
Place cones at starting line and the end of the gym.
Dont get tagged!
Details:
1. Kids all line up on the starting line. The 2 taggers stand in the middle and shout either good witch,
bad witch or sandwich.
2. If the taggers say good witch, the players take one step forward.
3. If the taggers say bad witch, the players take one step backward.
4. If the taggers say silly witch, the players take one step to the side.
5. If the taggers say sandwich, the players run from one side to the other. If they get tagged, they now
help the taggers, but cannot be the one to call out good/bad witch.
Cool down:
Swan Dive
Start with mountain above. Spread out your arms wide and exhale, bending at waist towards the floor.
Repeat as desired.
Deep Breaths
Running
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Materials Needed
Cones
Bean Bags
Pinnies
Soft Objects
Warm Up (5 minutes)
Sports Galore

Walk, Jog, Run

BOKS Sprints: Review how the kids should feel when sprinting
Game (5 minutes)
Junkyard
Split up all of the kids into 2 teams (mix up ages)

Full body stretch and deep breaths

Warm Up: Sports Galore
Format: Individual Activity
Materials: None
Set Up: Kids stand in an open area
Object: Get moving!
Details:
1. Call out the following sports skills for kids to mimic for at least 10- 15 seconds each:
Shooting a basketball
Running through tires
Swimming underwater
Shooting a hockey puck
Throwing a football
Serving a tennis ball
Batting a baseball
Downhill skiing
Shooting an arrow
Dribbling a soccer ball
Spiking a volleyball
Swinging a golf club
Fielding a ground ball and throwing it to first base
Running: Walk, Jog, Run

Format:
Materials:
Set up:
Object:
Group Activity
None
Set up a running route or put boundaries up inside the gym or on the field with cones
Improve endurance
Details:
1. Kids will get moving for 10 minutes in total, based on whistles as a cue.
2. Explain that when you blow the whistle once, everyone starts to walk.
3. When you blow the whistle twice, everyone will jog.
4. When you blow the whistle three times, everyone will run.
5. Alternate the whistle blows so that kids get moderate and maximum exertions levels over the 10
minutes.
6. Make sure the kids stagger at the start. Kids can pass one another, but they cant cut the boundaries.
Play music if possible too!
Skill of the Week: BOKS Sprints

Format:
Materials:
Set up:
Team activity
Cones
Do wn
Object: Improve endurance for metrics
Details:
Game: Junkyard
Format:
Materials:
Set Up:
Object:

Bean bags, soft balls, pinnies, cones any soft objects
Kids line up with teams on opposite sides of the gym, divide equipment into 2 piles, one for
each team, and place 1 pile on each teams side.
Each team tries to get all the junk (equipment) out of their side of the gym and onto the
other side.
Details:
1. Kids try to roll or carry (any hard or big equipment) junk to opponents side.
2. Kids need to stay on their own side and just roll the equipment over the dividing line.
3. Kids work as fast as they can to keep cleaning the junk off of their side and sending it to their
opponents side.
4. Let the kids play for at least 5 minutes and then call time give them a warning ahead of time.
5. Lead trainer counts all of the junk to determine which team has the least junk in their yard/on their
side.
Cool down:
Full Body Stretch
Lie down on back. Stretch arms and fingertips above head, as high as possible, while stretching legs as
long as possible and pointing toes.
Metrics
Materials Needed

Cones
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Drills: Jog, Butt kickers, High knees, Soldier walks, Ladder
Skill of the Week and Running Related Activities (20 minutes)
Start Metrics! Follow the BOKS Metrics Protocol

Put the kids in Metric Groups and explain the plan
Skill of the Week: Metrics! Why? Helps with sports and to stay in shape
Set up an obstacle course for the kids that are not completing Metrics
Game (5 minutes)
BOKS Crawl

Supine Twist and deep breaths

Skill of the Week: Metrics
Warm Up: Drills
1.
2.
3.
4.
5.
Jog
Butt kickers
High knees
Soldier walks
Ladder
Skill of the Week/Running Related Activity: Start Metrics! Follow the BOKS Metrics Protocol,
Game: BOKS Crawl
Format:
Materials:
Set Up:
Object:
Divide kids by color group

2 cones per team
Place cones at starting line and the end of the gym
Get your team to pass the end cone first.
Details:
1. Kids form a straight line, with their legs open in a V position.
2. The last in line, crawls through teams legs and becomes the leader of the line.
3. When they become the leader they need to open their legs in a V position as fast as possible, so the
other kids can crawl through their legs.
4. Again, the last kid in line, crawls through teams legs and becomes the leader of the line.
5. Continue the cycle until the team has made it to the other side of the gym.
6. The first team to cross the ending cone wins.
Suggestion: Time the group as a whole to see how long it takes them all to work as a team and complete
the game. Challenge the group to beat specific times.
Cool down:
Supine Twist
Lie down on back with legs straight. Lift left leg up and bend knee towards chest. Grab left knee with right
hand, pull knee across body and push knee down to the ground. Hold for a few seconds. Return legs to
original position and repeat on other side.
Deep Breaths
Metrics
Materials Needed
None
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Shadow

Continue Metrics! Follow the metrics protocol
Put the kids in Metric Groups and explain the plan.
Set Up Relay Races for kids that are not completing Metrics
Game (5 minutes)
Red Light, Green Light

Head Rolls and deep breaths

Warm Up: Shadow
Format:
Materials:
Set Up:
Object:
Partner activity, have each kid pick their own

None
Spread out in gym with partner
Shadow your partner without bumping into each other
Details:
1. First partner can start doing one of the following movements, while second partner shadows (follows
behind) doing the same movement:
2. Skipping
3. Jumping
4. Side shuffle
5. Butt kickers
6. First partner can change movements at any time.
7. The partners alternate positions when they bump into each other.
8. Trainer can also yell out free for all and the leading partner can do whatever kind of movement he/she
wants.
9. Play for 5 minutes.
Skill of the Week/Running Related Activity: Continue Metrics! Follow the BOKS Metrics Protocol,
Game: Red Light, Green Light
Format:
Materials:
Set Up:
Individual activity
None
Kids spread out across one side of the gym or field; there is a finish line at opposite side of
the field
Object: Get to the finish line and get moving!
Details:
1. Have a trainer or BOKS kid of the week be the Stop light and lead the game.
2. The Stop light faces away from the group when they say Green light, but turns and faces the group
when they say Red light.
3. The Stop light cues the participants to start moving by saying Green light". The participants should
walk fast or jog, but not run. The participants will stop moving when they hear Red light and the
Stop light turns around to make sure everyone is standing still and not still moving.
4. If a kid is caught moving after you have said Red light, he/she is sent back to the starting line.
5. Play until someone reaches the Stop light and tags him or her. They become the new Stop light.
6. All of the kids go back to the starting line and play again.
7. Suggestion: You can change the game up by having the kids do a different movement on the
Green light cue, like skipping, galloping etc.
Cool down:
Head Rolls
Slowly rotate head in a big circle clockwise, then reverse to counter clockwise. Repeat as desired.
Deep Breaths
Metrics
Materials Needed

Cone
Pinnies
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Jungle Run

Finish Metrics! Follow the metrics protocol
Play Delivery Truck with kids that are not completing Metrics
Game (5 minutes)
Toilet Tag: Grades K-2
Leader of the Pack: Grades 3-5

Shake out body and deep breaths

Warm Up: Jungle Run
Format:
Materials:
Set Up:
Object:
Individual activity
None
Kids spread out across gym or field and imagine they are in the jungle.
Get moving!
Details:
Jump over logs
Duck under branches
High knees through quick sand
Run from tiger
Tip toe past snake
Talk to and imitate monkeys
2. Continue for 5 minutes.
3. Jungle Run can be played as a relay too.
Running:
Game: Toilet Tag (Grades K-2)

Format:
Materials:
Set Up:
Object:

Pinnies for taggers
kids spread out across gym
Details:
7. Have kids make a flushing sound when their arm is pushed if desired.
Leader of the Pack (Grades 3-5)

Format:
Materials:
Set Up:
Object:

1 cone
Place cone at starting line in gym or on field.
Follow the leader
Details:
1.
Kids form a straight line in their color group
2.
Line leader starts jogging at a slow pace so all team members can jog behind, staying about 1 2
feet from one another.
3.
Last kid in line sprints around the team and replaces the leader.
4.
5.
The new leader slows down to set the pace for the team.
When ready, the new leader yells to the last kid in line, GO! and the kid sprints to the front to
become the new leader.
6.
Kids keep jogging until everyone has had a chance to be the leader.
Suggestion: Have each color group create their own line. If you want to really challenge the kids then add 2
or 3 color groups together to make the line longer.
Cool down:
Shake Out
First shake your left hand 12 times, counting out loud to 12, then left foot 12 times, then right hand 12
times, then right foot 12 times, then do each 6 times, then do each 3 times.
Deep Breaths
Sit-Ups
Strength

Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Materials Needed
Cones
Hands touch ground

overhead to start
Hands touch ground in
front when sitting up
Chest is touching knees
when sit-up is complete
Warm Up (5 minutes)
Take Five for Fitness
BOKS Sprints
Skill of the week: Sit-Ups! Why? Sit and stand up straight

Introduce sit ups and demonstrate the proper form, discuss 3 key points of performance.
Have kids partner up and practice 10 sit-ups. They can link ankles or hold down feet.
Activity: Take Five for Fitness (play 2 times if there is time)
Have kids stand in an open area. Pick 5 exercises and have kids perform each exercise for 1 minute:
Sit-ups
Jumping jacks
Running in place
Free dance
Plank hold
Game (5 minutes)
BOKS Up and Down
Tree Pose and deep breaths


Skill of the Week: Sit-Ups
Details: Lie on back with knees bent, arms straight overhead. Forcefully, sit up, using arms to give
momentum. Touch hands to ground and chest to knees. Lower down to floor and repeat. Make sure
bottom stays in contact with ground at all times.
Hands touch ground overhead to start
Hands touch ground in front when sitting up
Chest is touching knees when sit-up is complete
Variation:
Partner Sit-Up: Get a partner to help keep your feet on the ground while doing the movement. Link
your feet together with your partner at your ankles for some leverage to help you sit up without an
adults assistance.
Warm Up: Take Five for Fitness

Format:
Materials:
Set Up:
Object:
Individual Activity
None
Kids stand in an open area
Get moving!
Details:
1. The trainer and/or volunteers pick 5 exercises.
2. The group will perform each exercise for 1 minute.
3. Examples:
Chair dips
Sit-ups
Jumping jacks
Jogging in place
Lunges
Push-ups
Squats
Bear crawl
Free dance
Crab Crawl
Burpees
High knees
Running: BOKS Sprints

Format:
Materials:
Set up:
Object:
Team activity
Cones
do wn
Improve endurance for metrics
Details:
3.
Continue until all kids have gone through at least once.
Skill of the Week: Take Five for Fitness

Sit-ups
Jumping jacks
Running in place
Free dance
Plank hold
Game: BOKS Up and Down

Format:
Materials:
Set Up:
Object:
Divide into 2 teams, Team Up and Team Down

All the cones
Lay out all the cones randomly throughout the gym or field
Get Moving!
Details:
1. Kids race around the gym trying to move the cones.
2. Team Up tries to keep the cones standing up. Team Down tries to keep the cones lying down.
3. After a few minutes, cue the kids to freeze. See which team has more cones up or down.
4. Play again, but this time, Team Up is now Team Down and vice versa. You can repeat for as long as
you have time.
Suggestion: You can have the kids stop using their hands, move around doing a crab walk or on their
hands and knees to slow them down. Keep alternating how the kids need to move around.
Cool down:
Tree Pose
Stand up straight. Take right foot and place it on the upper inner thigh of left foot and balance. Place
hands in a prayer position or lift overhead like tree branches. Hold for a few seconds and then repeat
with opposite foot.
Deep Breaths
Sit-Ups
Strength
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Materials Needed
Cones
Hands touch ground

overhead to start
Warm Up (5 minutes)
BOKS Says

Running Relays

Have a kid (BOKS kid of the week) demonstrate proper sit-up form
Activity: Obstacle Course with sit ups. Try cone zig-zag, animal movement, running and sit ups
Game (5 minutes)
Kangaroo Hop

Cat and Cow yoga pose and deep breaths

Variation:
adults assistance.
Warm Up: BOKS Says

Format:
Materials:
Set Up:
Object:
Individual Activity
None
Details:
Running: Running Relays

Skill of the Week: Obstacle Course with sit ups
Try cone zig-zag, animal movement, running and sit ups
Game: Kangaroo Hop

Format:
Materials:
Set Up:
Object:

2 cones per team and a ball
Be the first team to finish!
Details:
1. The first person on each team hops with the ball between their knees to the cone and back.
2. Each team member does the same thing until everyone has finished.
3. Whichever team finished first wins.
Suggestion: Have the kids put the ball between their elbows and the only way to pass it to the next
person is by using their elbows (no hands).
Cool down:
Cat/Cow Pose
Get onto hands and knees. Arch back and lift head, like a cow. Then reverse, by curling back in the
opposite direction like a Halloween cat.
Deep Breaths
Sit-Ups
Strength
Materials Needed
Meeting (2 minutes)
White Board
Deck of cards

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Hands touch ground

overhead to start
Deck of Cards

Long Run 600 - 800 meters or more (This will boost endurance help with their metrics)
If possible, go outdoors or use the entire gym. The goal is for the kids to run for 10 minutes and practice
pacing themselves. Try to keep the kids moving continuously!

Ask for a volunteer to demonstrate a "perfect" sit-up
Remind the kids of the key points of performance
Activity: Tabata sit-ups
Game (5 minutes)
Break the Snake


Variation:
adults assistance.
Warm Up: Deck of Cards

Format:
Materials:
Set Up:
Object:
Individual Activity
White board to write down suits, deck of cards (face cards removed)
Kids spread out
Get moving!
Details:
1. Each suit is an exercise, for example, hearts are jumping jacks, diamonds are burpees, spades are
push-ups and clubs are air squats.
2. Lead Trainer flips a card and kids need to do the number of repetitions shown on the card of the
designated exercise (i.e. 2 of diamonds = 2 burpees).
3. Keep flipping cards for the allotted period of time.
4. This can be used at the end of the session as a skill review too by changing the movements that match
the suits partially through the game.
Running: Long Run 600-800 meters or more

Skill of the Week: Sit-Up Tabata
Set Up:
Kids to spread out on tumbling mat, if available
Details:
1. Lead trainer will cue kids to rest and resume.
2. Cue kids to assume their position and countdown to start movement.
3. Do as many sit-ups as possible in 20 seconds, then rest for 10 seconds.
4. Repeat for a total between 4 and 8 times.
Cool down:
Swan Dive
Repeat as desired.
Deep Breaths
Push-Ups
Strength
Meeting (2 minutes)
Remind kids about the BOKS Kid of the Week.
Briefly state what the Skill of the Week is.
Review Class Agenda
BOKS Rocks! Cheer!
Materials Needed
Cones
Keep body in straight line

Arms fully extended at top
Chest touch the ground at
the bottom
Warm Up (5 minutes)
Drills: Jog, Butt kickers, Skip, High Knees

Shuffle and Run: Start each color group in a different corner of the room. Have all kids run the long
side of your space and side shuffle the short

Skill of the week: Push-Ups! Why? So we can push heavy things
Introduce the proper push-up form, demonstrate and list 3 key points of performance
Have all of the kids practice the proper way to perform a push-up. Show ways to modify: (1) knee
push up, (2) shoulder push up (plank position, move shoulders), (3) wall push up
Encourage kids to try them all!
Game (5 minutes)
Fox and Rabbit


Skill of the week: Push-ups
Details: Lie on stomach with arms bent, hands at shoulders. Straighten arms, while keeping midsection
(core) tight and back, butt and legs in one straight line. Lower down to ground, touching chest. Rise
back up to repeat.
Chest touch the ground at the bottom
Warm Up:
Drills: Jog, Butt kickers, Skip, High Knees
Running Related Activities: Shuffle and Run

Start each color group in a different corner of the room. Have all kids run the long side of your space
and side shuffle the short
Skill of the Week: Push ups

Game: Fox and Rabbit

Format:
Materials:
Set Up:
Object:
Divide class into teams, 20 kids each or set up different games.

None, this should be played in a gym or on the field
Assign 5 foxes, the rest of the group is rabbits
Foxes try to catch the rabbits.
Details:
1. The rabbits get a 10 second head start to get away from foxes.
2. The foxes chase after the rabbits and tag them.
3. If a rabbit is tagged, he/she turns into a fox and helps catch the other rabbits.
4. Play until all rabbits are caught.
Cool Down / Nutrition Talk:

Deep Breaths


Push-Ups
Strength
Materials Needed
Cones
White board (optional)

Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!

the bottom
Warm Up (5 minutes)
Traffic

GO, BACK, HIT IT

Skill of the week: Push-Ups! Why? So we can push heavy things
Review push-ups. Have the BOKS Kid of the Week or another kid demonstrate all forms
Relay Race "Push It": Kids do 3 push-ups at start, sprint to end cone does 3 more push-ups and
sprints back to the starting position
Game (5 minutes)
Tricky Twosome Tag

Full Body Stretch and deep breaths

Skill of the Week: Push-ups
(core) tight and back, butt and legs in one straight line. Lower down to ground, touching chest. Rise back up
to repeat.

Warm Up: Traffic

Format:
Materials:
Set Up:
Object:
Individual activity
Get moving!
Details:

Green Light run

Running Related Activities: GO, BACK, HIT IT
Format:
Materials:
Set up:
Object:
Individual Activity
Cones
Details:
end of the gym.
8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and
Skill of the Week:

Review push-ups. Have the BOKS Kid of the Week or another kid demonstrate all forms
Relay Race "Push It": Kids do 3 push-ups at start, sprint to end cone does 3 more push-ups and
sprints back to the starting position
Game: Tricky Twosome Tag

Format:
Materials:
Set Up:
This can be whole group or you can divide into smaller group as needed. All kids find a
partner and choose 1 to 2 pairs to be taggers .
Cones
Kids spread out across gym or field with their partner. Set up one safety zone, marking
off
a circle with cones
Object: Dont get tagged!
Details:
1. The taggers will link arms and chase after partners.
2. If you are tagged, your team becomes taggers too.
3. Once tagged link arms with the taggers and everyone forms a blob.
4. As more partners get tagged the blob becomes larger.
5. Partners can rest in safety zone for a minute if they need to.
Play until all most of the kids are caught and let the winning pair be the taggers on the next round

Full Body Stretch
Deep Breaths
Push-Ups
Strength
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Materials Needed
Cones
Music (optional)

the bottom
Warm Up (5 minutes)
BOKS Corners

Running Wild Relay

Skill of the week: Push-Ups! Why? So we can push heavy things!
Review push-ups, list 3 key points of performance. Have a kid demonstrate all forms
Sit-up/Push-Up Ladder: Give the class ten minutes and challenge them to get as many rounds as
possible
Game (5 minutes)
Uncle Sam


Skill of the week: Push-ups
(core) tight and back, butt and legs in one straight line. Lower down to ground, touching chest. Rise back
up to repeat.
Warm Up: BOKS Corners

Format:
One large game inside the gym or on field
Materials: Music
Set Up:
Object:
Get moving!
Details:
1. Divide the class into 4 equal teams and allocate a corner of the play area to each. Have each team
start in their corner.
2. When the music starts, the teams leave their corner and run around in the general space. On the
signal BOKS Corners, each team runs to their original corner of the play area. No two teams can
occupy the same corner. When all teams are at their corners the trainer gives a command, like 10
jumping jacks. Each group does the movement together as a team.
3. After the movement is complete the team waits for the music to play again or for the trainer to say
run.
4. The music is played again, all teams run in the general space. Listen for the next Corner Signal to
be called. Run back to your original corner, perform the task. The game continues in this way.
Suggestion:
Corner Tasks: sit-ups, push-ups, donkey kicks, squats, jumping jacks, walking lunges.
Teams can race one another when getting to the corner. Last team to complete the movement can do
an extra movement or two.
Running Related Activities: Running Wild Relay

Format:
Materials:
Set up:
Object:
Team activity
Cones
Details:
Skill of the Week:

Review push-ups, list 3 key points of performance. Have a kid demonstrate all forms
Sit-up/Push-Up Ladder: Give the class ten minutes and challenge them to get as many rounds as
possible
Game: Uncle Sam

Format:
Materials:
Set Up:
Individual Activity
None
Kids spread out across one side of the gym or field; there is a safety zone at opposite side
of the field.
Object: Last kid remaining is the winner!
Details:
1. The BOKS Kid of the Week or the Trainers are Uncle Sam.
2. The group would say "Uncle Sam, Uncle Sam, May I cross your dam?"
3. The taggers say, "Yes you may, yes you may, if you're wearing the color I say."
4. Then they pick a color, and any kid wearing that color CANNOT be tagged, they just have to get to the
other side doing the movement you are working on that week (hops, lunges, broad jumps, etc.).
5. The other kids who are not wearing that color have to run to the other wall and try not to get tagged.
6. If they get tagged they join the taggers until all the kids are tagged.
Cool Down / Nutrition Talk: Deep Breaths

Deep Breaths
Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this
at the end of the game and as the kids line up to transition from class.
Supine Twist
Lie down on back with legs straight. Lift left leg up and bend knee towards chest. Grab left knee with
right hand, pull knee across body and push knee down to the ground. Hold for a few seconds. Return
legs to original position and repeat on other side.
Squats
Materials Needed

Meeting (2 minutes)
Cones
One ball

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Fruit Basket
Keep heels super-glued to

the ground
Squat deep to get your
pockets below your knees
Keep your back arched
like a superhero

Cross Gym Sprints

Skill of the week: Squats! Why? So we can pick up our backpacks
Demonstrate proper form, listing key points of performance
Have kids practice their squats at slow, medium and fast speeds
Stations: 1. Squats 2. Push-ups 3. Sit-ups 4. Water break 5. Frog jumps
Game (5 minutes)
Monkey Ball

Wha

Skill of the week: Squats

Details: Set feet shoulder distance apart, send arms up, butt back, squat down so butt is below the knees.
Weight should be in heels and knees should be pushed out. Keep knees, ankles and feet all pointing in
the same direction. Then stand up straight and tall.
Keep heels super-glued to the ground
Squat deep to get your pockets below your knees
Keep your back arched like a superhero

Format:
Materials:
Set Up:
Object:

Get moving!
Details:
3. Continue calling fruits, but now instead of running kids need to skip or hop or gallop or walk on tip
toes etc.
4. Finish the game by calling fruit salad - all the kids come in the middle and do 3 burpees.
Running Related Activities: Cross Gym Sprints

Format:
Materials:
Set up:
Object:
Team activity
None
Split the class into 2 groups (K-2) and (3-5).
Improve endurance
Details:
Have the younger kids line up against the wall that creates the shorter distance from one side to
the other.
Have the older kids line up against the wall that creates the longer distance from one side to the other.
On the LTs cue, the kids will alternate running back and forth as quickly as they can.
The movements can change from running, to skipping to shuffling, to butt kickers etc.
Continue for at least 5 7 minutes.
Make sure the kids spread out when they line up so they dont crash.
Cue them to line up shoulder to shoulder
Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to the
opposite side.
Skill of the Week:

Have kids practice their squats at slow, medium and fast speeds
Stations: 1. Squats 2. Push-ups 3. Sit-ups 4. Water break 5. Frog jumps
Game: Monkey Balll

Format: Divide into 2 teams, for each game.
Materials: 1 ball and 8 cones per game.
Set Up: 4 corner cones, 2 goal cones on each end line.
Object: Get moving. Use a bat or push the ball with a fist, hand or arm into the goal.
Details:
1. Game starts at the center line with a push off by one team.
2. Players bend at waist, like a monkey, and bat or push the ball down the field passing to their
teammates.
3. Goals are scored by batting/pushing the ball through the other teams goal.

Shake out Body
Deep Breaths
Squats
Materials Needed

Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Shadow
Cones
Bean bags
Pinnies

the ground
like a superhero

200 meter runs (repeat at least 4 times, with 1 minute break in between)

Review proper form, listing 3 key points of performance
Squat/Sprint Relay: Kids perform 3 squats at starting cone, then sprint to the end cone to perform
3 more squats, then sprint back to the beginning to tag team member
Game (5 minutes)
Capture the Flag


Warm Up: Shadow

Format:
Materials:
Set Up:
Object:

None
Details:
1. First partner can start doing one of the following movements, while second partner shadows
(follows behind) doing the same movement:
2. Skipping
3. Jumping
4. Side shuffle
5. Butt kickers
8. Trainer can also yell out free for all and the leading partner can do whatever kind of movement
he/she wants.
Running Related Activities:

Skill of the Week:

3 more squats, then sprint back to the beginning to tag team member
Game: Capture the Flag

Format:
Materials:
Set Up:
Object:
Divide the class into 2 teams

Cones, bean bags, pinnies
Set up a jail zones on each side of the play area. Create the center boundary line that
divides the two teams/sides. Put equal amount of bean bags (flags) on the far end of
each teams space. Put one team in pinnies
To be the first team to capture the flags and get them back to your teams side without
being tagged and sent to jail

Details:
1. Whistle blows and kids start running to steal opponents flags.
2. Kids can get tagged once they cross the boundary to the other teams area.
3. If tagged, kids go to opponents jail.
4. To get out of jail, another teammate must tag you and free you without getting caught. When leaving
jail you get a free walk back to your side, but the kid that did the releasing does not.
5. Kids can make a chain in jail by linking arms and the only one kid needs to get tagged for them to all get
released.
6. If a kid gets a flag but then gets tagged they need to return the flag to its original spot and go to jail.
7. First team to capture all the flags without getting sent to jail wins!

Swan Dive
Repeat as desired.
Deep Breaths
Squats

Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Sports Galore
Materials Needed
Cones
Balls

the ground
like a superhero

GO, BACK, SQUAT (variation of Go, Back, Hit-it, replace hit it with a squat)

Review proper form, list 3 key points of performance
Tabata Squats: Have the kids perform 20 seconds of squats and then rest for 10 seconds
Do this for 4 rounds and then give the kids a water break (repeat if time allows)
Game (5 minutes)
Over and Under


Skill of the Week: Squats
Warm Up: Sports Galore

Format: Individual Activity
Materials: None
Set Up: Kids stand in an open area
Object: Get moving!
Details:
Swimming underwater
Throwing a football
Batting a baseball
Downhill skiing
Shooting an arrow
Running Related Activities: GO, BACK, SQUAT (variation of Go, Back, Hit-it, replace hit it with a
squat)
Format:
Materials:
Set up:
Object:
Individual Activity
Cones
Details:
end of the gym.
Skill of the Week:

Squat Tabata
Set Up:
Kids to spread out
Details:
1.
Lead trainer will cue kids to rest and resume.
2.
Cue kids to assume their position and countdown to start movement.
3.
Do as many squats in 20 seconds as possible, and then rest for 10 seconds.
4.
Repeat for a total between 4 and 8 times.
Do this for 4 rounds and then give the kids a water break (repeat if time allows)
Game: Over and Under

Format:
Materials:
Set Up:
Object:

Get your team past the end cone first.
Details:
1. Kids form a straight line, facing away from the other side of the gym.
2. The first kid in line passes the ball overhead to the next kid. When done with the pass, the first kid runs
to the end of the line.
3. The next kid then passes the ball along underneath his/her legs to the next kid. When done with the
pass, the first kid runs to the end of the line.
4. Continue until the team reaches the other side of the gym.
5. The first team to pass the end cone wins.
Suggestion: Time the group as a whole to see how long it takes them all to work as a team and complete
the game. Challenge the group to beat specific times.

Tree Pose:
Stand up straight. Take right foot and place it on the upper inner thigh of left foot and balance. Place hands
in a prayer position or lift overhead like tree branches. Hold for a few seconds and then repeat with
opposite foot.
Deep Breaths:
Burpees
Power, Endurance, Coordination

Materials Needed
Cones
Bean bags
Other small objects
to steal
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Drills: jog, bunny hop, back pedal, soldier walk, high knees
Chest touches ground at

bottom
Jump up to stand with feet
outside hands
Stand up tall, jump up and
clap above head

BOKS Sprints and 400 Meter Jog
Split kids into two groups. Have half of the kids perform BOKS Sprints and the other half jog around
the gym or field and then swap groups

Skill of the week: Burpees! Why? To get our bodies strong
Demonstrate proper form, listing the key points of performance and have kids practice each
component of the burpee before putting it together. Try counting out the positions, from standing (1)
hand touch ground, (2) push legs out into plank, (3) chest touches ground (4) bring feet up outside
hands, (5) stand up, jump up and clap.
Game (5 minutes)
Steal the Turkey Bacon


Skill of the Week: Burpees
Details: From a standing position, place hands on the ground and drop body to the ground so you are on
your belly. Push off hands and jump back up so that feet land outside of hands, stand up and clap with
hands above head.
Chest touches ground at bottom
Jump up to stand with feet outside hands
Stand up tall, jump up and clap above head
Warm Up:
Drills: jog, bunny hop, back pedal, soldier walk, high knees

Split kids into two groups. Have half of the kids perform BOKS Sprints and the other half jog around
the gym or field and then swap groups
Skill of the Week:

Demonstrate proper form, listing the key points of performance and have kids practice each
component of the burpee before putting it together. Try counting out the positions, from standing (1)
hand touch ground, (2) push legs out into plank, (3) chest touches ground (4) bring feet up outside
hands, (5) stand up, jump up and clap.
Game: Steal the Turkey Bacon

Format:
Materials:
Set Up:
Object:
Divide into 2 teams and give each kid a number or use the color groupings
Cones, bean bags or other small object to steal
Line up cones to divide gym in half
Get Moving!
Details:
1. Have each team line up on opposite sides of the gym facing the center line
2. Give each team numbers, so they have a matching number partner on the opposite team.
3. Call a number/color AND a movement (i.e. 2 push-ups).
4. Kids race to the middle and perform the movements.
5. The 1st kid finished will grab the bean bag/object and run back to their line.
6. You can call two numbers or colors at a time too.
7. Keep track of the numbers/colors so that everyone gets a chance to play.
8. To keep the other kids moving, have the ones who are not called during a round do the movement in
their places.

Head Rolls
Deep Breaths
Burpees

Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Hop, Skip and Freeze
Materials Needed
Cones
Music (optional)

bottom
outside hands
clap above head

Freeze Run

Review burpees, list the key points of performance and ask a kid to demonstrate a "perfect burpee"
Partner Relays: Start with half of the team at the starting line and the other half at the finish line. One
person on each end does 3 burpees, runs to center of room (towards partner), high fives in the
middle, do 3 more burpees next to each other, continue running to opposite side. Repeat until each
kid has at least 1 turn on each side.
Game (5 minutes)
Favorite Game Day: Pick two of the kids favorite games. Play one and then switch or allow kids to selfselect and play both games simultaneously


hands above head.
Warm Up: Hop, Skip and Freeze

Format:
Materials:
Set Up:
Object:

None
Get moving!
Details:
1. Demonstrate how to avoid contact with each other.
2. Kids should be able to repeat all rules and signals.
3. Spread kids out to avoid contact and collisions.
4. You must stay inside the boundaries (explain boundaries if needed),
st
5. On 1 signal or music: kids begin hopping (skipping, jumping, etc.).
nd
6. On 2 signal or music: kids must freeze in a balanced position (on 1 foot, 1 foot and 1 hand, etc.).
7. Repeat several times change what kids do for each signal.
Running Related Activities: Freeze Run

Format:
Materials:
Set up:
Object:
Individual Activity
Run while music is playing, stop when it is turned off.
Details:
2. If a kid keeps moving when music is turned off, he/she is out and becomes a judge to spot others
3. Keep playing until most of the kids are out or time runs out.
Skill of the Week:

Game:
Favorite Game Day: Pick two of the kids favorite games. Play one and then switch or allow kids to selfselect and play both games simultaneously

Deep Breaths
Supine Twist
Burpees
Materials Needed

Music
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!

bottom
outside hands
clap above head
Warm Up (5 minutes)
BOKS Corners

1200 meter run = 3/4 mile
Try to have the kids jog as long as possible without stopping. Cheer them on and have volunteers
run with the kids!

Review burpees, list key points of performance and have kids practice
Bodyweight Bonanza #2 and Bodyweight Bonanza #3
Game (5 minutes)
Squat Tag

Cat and Cow pose and deep breaths

hands above head.

Format:
Materials:
Set Up:
Object:

Music
Get moving!
Details:
1. Divide the class into 4 equal teams and allocate a corner of the play area to each. Have each
team start in their corner.
3. After the movement is complete the team waits for the music to play again or for the trainer to
say run.
4. The music is played again, all teams run in the general space. Listen for the next Corner Signal
to be called. Run back to your original corner, perform the task. The game continues in this way.
5. Corner Tasks: sit-ups, push-ups, donkey kicks, squats, jumping jacks, walking lunges.
6. Teams can race one another when getting to the corner. Last team to complete the movement
can do an extra movement or two.

run with the kids!
Skill of the Week:

Bodyweight Bonanza #2 (squats and burpees)
Set up:
Details:
Kid starts out by doing 3 squats, and then runs to end of gym and does 3 burpees, and then
sprints back to start. Next kid begins.
Bodyweight Bonanza #3 (burpees and push-ups)

Set up:
Details:
Kid starts out by doing 3 burpees, and then runs to end of gym and does 3 push-ups, then
sprints back to start and does 3 burpees. Next kid begins.
Game: Squat Tag

Format:
Materials:
Set Up:
Object:
Individual activity
None
Kids spread out across gym or field, choose a tagger or a few taggers
Try not to get tagged
Details:
1. Kids run around the gym.
2. In order to avoid getting tag, you must do squats.
3. You cant get tagged while doing squats.
4. If you get tagged, take a water break!
5. Keep playing for a few minutes and then switch taggers.
Suggestion: Limit the number of squats the kids can do to make the game more challenging.

Cat/Cow Pose
Deep Breaths
Jumps (tuck, squat, broad)

Agility, Power
Materials Needed

White board
(Optional)
Cones
Tail or flag (use cut
up sheet or plastic
grocery bag)
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!

See next page
Warm Up (5 minutes)
Traffic

Cross-Gym Sprints

Skill of the week: Jumping! Squat jumps, tuck jumps and broad jumps
Why? So we can get over and around objects
Demonstrate proper form, list key points of performance. Have kids practice all three types of jumps!
Challenge the kids to jump really high
Relays: Easy Just Jumping #1 and Easy Just Jumping #3
Game (5 minutes)
Flag Tag or Tail Tag


Skill of the Week: Jumps
Squat Jumps
Details: Set feet shoulder distance apart, send arms up, butt back, squat down so butt is below the
knees. Keep knees out and jump up straight and tall. Land back down in a full squat. Repeat
explosively.
Jump up straight and keep your back arched like a superhero
Tuck Jumps
Details: From standing position, jump up as high as possible, tuck legs up until they are parallel to
chest and then stand again. Do these in rapid succession.
Jump up high
Bring knees high
Stand up straight at end
Broad Jumps
Details: Stand with feet hips distance apart. Using arms and hips to gain momentum jump forward
and out as far as possible. Make sure to hold the landing in a partial squat position.
Use your arms
Bend your knees
Hold your landing
Warm Up:Traffic
Format:
Materials:
Set Up:
Object:
Individual activity
Get moving!
Details:

Green Light run

Running Related Activities: Cross-Gym Sprints
Format:
Team activity
Materials: None
Set up:
Object:
Improve endurance
Details: Have the younger kids line up against the wall that creates the shorter distance from one side to
the other.
Have the older kids line up against the wall that creates the longer distance from one side to the other.
On the LTs cue, the kids will alternate running back and forth as quickly as they can.
The movements can change from running, to skipping to shuffling, to butt kickers etc.
Continue for at least 5 7 minutes.
Make sure the kids spread out when they line up so they dont crash.
Cue them to line up shoulder to shoulder
Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to the
opposite side.
Skill of the Week:

Demonstrate proper form, list key points of performance. Have kids practice all three types of jumps!

Details: Kid does 3 jumping jacks, and then runs to end cone and does 3 jumping jacks, then sprints
back to the start. Next kid begins..
Easy Just Jumping #3 (tuck jumps)

Details: Kid does 3 tuck jumps, and then runs to end cone and does 3 tuck jumps, then sprints back
to the start. Next kid begins.
Game: Flag Tag or Tail Tag

Format:
Materials:
Set Up:
Object:
Individual activity
Tail or flag (cut up some old sheets or use plastic grocery bags)
kids spread out across gym or field.
Pull out tails; try to get as many tails as possible.
Details:
1. Kids put tails into side of pants, pocket or belt.
2. Kids run around the gym trying to pull out tails, while keeping their own tail.
3. If kids tail is pulled, he/she can keep playing, but as soon as the kid collects another tail, he/she must
put it back into side of pants and then re-enter the game.
4. Alternatively, a trainer can make extra bags available if needed.
5. Keep playing for 5 minutes.
6. When time is called, see who has collected the most bags to determine a winner

Deep Breaths


Agility, Power
Materials Needed

Meeting (2 minutes)
None

See next page

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Drills: side stretch, quad walk, side shuffle, grape vine
GO, BACK, SQUAT JUMP (variation of Go, Back, Hit It)
Skill of the week: Skill of the week: Jumping! Squat jumps, tuck jumps and broad jumps.
Why? So we can get over and around objects.
Review different jumps. Have kids practice all 3 types of jumps.
JUMPATHON
Stations:
Rest
Squat Jumps
Tuck Jumps
Broad Jumps
Have the kids count as a group how many jumps they do at each station. Have the kids try and
reach 100 between all stations. If they reach it pick the kids favorite end of class game!
Game (5 minutes)
What Time is it Mr. Fox?


Squat Jumps
explosively.
Tuck Jumps
Jump up high
Bring knees high
Broad Jumps
Use your arms
Bend your knees
Hold your landing
Warm Up:
Drills: side stretch, quad walk, side shuffle, grape vine
Running Related Activities: GO, BACK, SQUAT, JUMP (Variation of Go, Back, Hit It, replace Hit-it
with a jump)
Format:
Materials:
Set up:
Object:
Individual Activity
Cones
Details:
end of the gym.
9.
Skill of the Week:
Skill of the week: Skill of the week: Jumping! Squat jumps, tuck jumps and broad jumps.
JUMPATHON
Stations:
Rest
Squat Jumps
Tuck Jumps
Broad Jumps
reach 100 between all stations. If they reach it pick the kids favorite end of class game!
Game: What Time is it Mr. Fox?

Format:
Materials:
Set Up:
Object:
Individual activity
None
of the field
Last kid remaining is the winner.
Details:
1. There are 2 foxes and the rest of the kids line up on the side of the gym.
2. The group would say "Mr. Fox, Mr. Fox what time is it?"
3. The foxes would pick a number 1-10, and the kids would take that many lunge steps or other
movements towards them. Encourage good form.
4. When the kids start getting close to the foxes, the fox would eventually say "Midnight!" and all kids
would try to run to the opposite wall without being tagged by the Foxes.
5. Whoever was tagged becomes a Fox (tagger) for the rest of the game.

Swan Dive
Repeat as desired.
Deep Breaths

Agility, Power
Meeting (2 minutes)


Review Class Agenda
BOKS Rocks! Cheer!
Materials Needed
Cones
See next page
Warm Up (5 minutes)
BOKS Baseball! 1st base = jumping jacks, 2nd base = hop on one foot, 3rd base = butt kickers, home =
high knees

BOKS Sprints

Skill of the Week: Jumping! Squat jumps, tuck jumps and broad jumps. Why? So we can get over
and around objects
Ask the BOKS Kid of the Week to demonstrate the 3 types of jumps
Partner Challenge Ladder with all 3 jumps (1 of each, then 2 of each, then 3 of each,
alternating partners)
Game (5 minutes)
Good-Witch, Bad-Witch Sandwich


Squat Jumps
explosively.
Tuck Jumps
Jump up high
Bring knees high
Broad Jumps
Use your arms
Bend your knees
Hold your landing
Warm Up: BOKS Baseball!

1st base = jumping jacks, 2nd base = hop on one foot, 3rd base = butt kickers, home = high knees
Format:
Individual activity
Materials:
None
Set Up:
4 bases around the gym or on field, divide the kids into 4 teams
Object:
Run around the bases with your team, doing designated movements. Stay at each base for
1 minute. Run the bases twice.
Details:
1. Stay at each base for 1 minute. Run the bases twice.
st
1 base air squats
nd
2 base jogging in place
rd
3 base push-ups
Home jumping jacks
2. You can change the movements as desired.
Running Related Activities: BOKS Sprints

Format:
Materials:
Set up:
Object:
Team activity
Cones
Do wn
Details:

Materials None
Set Up:
Kids find a partner and spread out
Details:
1. Pick 2 movements (i.e. Tuck jump, Squat Jump)
2. One kid works at a time
3. Partner A does each movement once
4. Then, Partner B does each movement once
5. Partner A does each movement twice
6. Then, Partner B does each movement twice
7. Keep increasing the reps by one each cycle
8. Play for at least 5 minutes See how many reps the kids can do!
Game: Good-Witch, Bad-Witch Sandwich

Format:
Materials:
Set Up:
Object:
Dont get tagged!
Details:
1. Kids all line up on the starting line. The 2 taggers stand in the middle and shout either good
witch, bad witch or sandwich.
5. If the taggers say sandwich, the players run from one side to the other. If they get tagged, they
now help the taggers, but cannot be the one to call out good/bad witch.

Full Body Stretch
Deep Breaths

Walking Lunges
Accuracy

Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Hop, Skip, and Freeze
Materials Needed
Cones
Something to pass off
(baton)
Take big steps

Bottom knee kisses the
ground
Stand up tall in between
each lunge
Relay Race Run

1. Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination
2. Demonstrate proper form, listing key points of performance. Have kids practice proper form!
3. Team Challenge Relay:
4. Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A),
5. 2 kids practice jumping jacks at the finish line (side B).
6. The 5th teammate does walking lunges from side A to side B, then changes place with 1 of the kids
performing on side B.
7. Keep going until everyone has had a turn doing all 3 movements.
Game (5 minutes)
Find your own yoga pose and deep breaths


Skill of the Week: Walking Lunges
Details: Take a big step forward with right foot. Bring left knee down to touch the ground. Front knee
should form a 90 degree angle with the floor. Stand up and repeat on left side. Lunges should be linked
together, smoothly.
Take big steps
Bottom knee kisses the ground
Stand up tall in between each lunge
Warm Up: Hop, Skip and Freeze

Format:
Materials:
Set Up:
Object:

None
Get moving!
Details:
Demonstrate how to avoid contact with each other.
Kids should be able to repeat all rules and signals.
Spread kids out to avoid contact and collisions.
You must stay inside the boundaries (explain boundaries if needed),
st
On 1 signal or music: kids begin hopping (skipping, jumping, etc.).
nd
On 2 signal or music: kids must freeze in a balanced position (on 1 foot, 1 foot and 1 hand, etc.).
Repeat several times change what kids do for each signal.
Running Related Activities: Relay Race Run

Format:
Materials:
Set up:
Object:
Team activity
Cones and batons
Details:
Form lines behind all the cones based on color groups.
There should be an equal number of kids from the color group lined up on opposite sides.
You can create batons out of paper towel holders and colored tape. Give one baton to each color or
team.
3-2-1- go, have the kids cycle through sprinting to the opposite cone and passing the baton to the next
runner.
Continue running until each kid has had at least a few turns (5 10 minutes worth).
You can also add in a few repetitions of the skill of the week movement in here to change things up.
You can also add in other movements besides running like skipping, side shuffle, grapevine etc.,
as long as kids keep up the intensity of the pace.

Demonstrate proper form, listing key points of performance. Have kids practice proper form!
Team Challenge Relay:
Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A),
2 kids practice jumping jacks at the finish line (side B).
The 5th teammate does walking lunges from side A to side B, then changes place with 1 of the kids
performing on side B.
Keep going until everyone has had a turn doing all 3 movements.
Game: Red Light, Green Light

Format:
Materials:
Set Up:
Individual activity
None
the field
Details:
2. The Stop light faces away from the group when they say Green light, but turns and faces the group
when they say Red light.
walk fast or jog, but not run. The participants will stop moving when they hear Red light and the Stop
light turns around to make sure everyone is standing still and not still moving.
7. Suggestion: You can change the game up by having the kids do a different movement on the Green
light cue, like skipping, galloping etc.

Walking Lunges
Accuracy
Materials Needed

Meeting (2 minutes)
1 small ball per group

of kids

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Drills: jog, arm circles while jogging, broad jumps, skip, side shuffle
Take big steps

ground
each lunge
Shuffle and Run
Start each color group in different corners of the gym. Have all kids run the long side of the gym
and side shuffle the short. Try to start kids at the same time to control backups!
Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination
Review proper form, list key points of performance
Partner Stations:
Partner sit-ups (hook ankles and give high five to your partner every time you sit up)
Lunge in place with your right foot forward. Have your partner facing you and toss a ball back
and forth carefully 3 times, then switch legs
Jumping jacks (count them out loud with partner)
Water break
Burpees (Partner A does a burpee while partner B rests, then B does a burpee and A rests)
Game (5 minutes)
Down, Down, Down


together, smoothly.
Take big steps
Warm Up:
Drills: jog, arm circles while jogging, broad jumps, skip, side shuffle

Shuffle and Run
Start each color group in different corners of the gym. Have all kids run the long side of the gym
and side shuffle the short. Try to start kids at the same time to control backups!
Partner Stations:
Partner sit-ups (hook ankles and give high five to your partner every time you sit up)
Lunge in place with your right foot forward. Have your partner facing you and toss a ball back
and forth carefully 3 times, then switch legs
Jumping jacks (count them out loud with partner)
Water break
Burpees (Partner A does a burpee while partner B rests, then B does a burpee and A rests)
Game: Down, Down, Down

Format:
Materials:
Set Up:
Object:
Break kids up into partners or small groups

1 small ball per pair or group of kids
Set pairs of kids or small groups evenly throughout the play area.
Hand eye coordination, catching and tossing, team work.
Details:
1. Have players find a partner or small team of 3, scatter, and stand across from one another or in a small
circle.
2. On the signal GO or when the music starts, kids begin tossing the ball back and forth until someone
drops it.
3. When the ball is dropped, the kid who threw the ball says Down on one knee, and the kid who
dropped it has to continue playing from one knee.
4. If the same kid drops the ball again, the kid who threw the ball says Down on two knees, then Down
on one elbow, and then Down on two elbows, and finally Down on your chin.
5. The kid has to stay in the position he or she is in to catch and throw the ball, and the throw must be
catchable. Encourage the kids to throw gently.
6. Play until all teams are out.

Variations: Have both kids go to a lower position when one misses. Have them see how many times
they can catch before they hit the floor.
Have the kids start close to each other and then take a step back for every toss.

Full Body Stretch
Deep Breaths
Walking Lunges
Accuracy
Materials Needed

Cones
White board
Deck of cards
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Deck of Cards
Everyday Life
Take big steps

ground
each lunge
Cross-Gym Sprints
Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination.
Review lunges, listing key points of performance
Relays: Line kids up in teams of 4-5 behind starting cones.
Round 1: Have kid A do walking lunges holding something overhead (cone, ball) to the finish
line, put object down, then sprint to starting line. Kid B does the same thing followed by the rest of the
kids on the team. Have each kid leave their object at the finish line!
Round 2: Have each kid sprint to the finish line, pick up 1 object and lunge back to the
starting line with it over head. Repeat Relay or modify if time allows
Game (5 minutes)
Tricky Twosome Tag: Grades 3-5

Over / Under : Grades K-2
Suggestions: Split the gym in 1/2 with cones. Have volunteers play with the kids .


together, smoothly.
Take big steps
Warm Up: Deck of Cards

Format:
Materials:
Set Up:
Object:
Individual Activity
Kids spread out
Get moving!
Details:
Each suit is an exercise, for example, hearts are jumping jacks, diamonds are burpees, spades are
Lead Trainer flips a card and kids need to do the number of repetitions shown on the card of the
Keep flipping cards for the allotted period of time.
This can be used at the end of the session as a skill review too by changing the movements that match
the suits partially through the game.
Running Related Activities: Cross-Gym Sprints

Format:
Materials:
Set up:
Object:
Team activity
None
Improve endurance
Details:
1.
Have the younger kids line up against the wall that creates the shorter distance from one
side to the other.
2. Have the older kids line up against the wall that creates the longer distance from one side to the
other.
3. On the LTs cue, the kids will alternate running back and forth as quickly as they can.
4. The movements can change from running, to skipping to shuffling, to butt kickers etc.
5. Continue for at least 5 7 minutes.
6. Make sure the kids spread out when they line up so they dont crash.
7. Cue them to line up shoulder to shoulder
8. Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to
the opposite side.

Relays: Line kids up in teams of 4-5 behind starting cones.
Round 1: Have kid A do walking lunges holding something overhead (cone, ball) to the finish line,
put object down, then sprint to starting line. Kid B does the same thing followed by the rest of the kids on
the team. Have each kid leave their object at the finish line!
Round 2: Have each kid sprint to the finish line, pick up 1 object and lunge back to the starting line
with it over head. Repeat Relay or modify if time allows
Game: Tricky Twosome Tag (Grades 3-5)

Suggestions: Split the gym in 1/2 with cones. Have volunteers play with the kids .
Format:
Materials:
Cones
Set Up:
Kids spread out across gym or field with their partner. Set up one safety zone, marking off
a circle with cones
Details:
Over / Under (Grades K-2)

Format:
Materials:
Set Up:
Object:

Details:
2. The first kid in line passes the ball overhead to the next kid. When done with the pass, the first kid
runs to the end of the line.
3. The next kid then passes the ball along underneath his/her legs to the next kid. When done
with the pass, the first kid runs to the end of the line.
6. Suggestion: Time the group as a whole to see how long it takes them all to work as a team and
complete the game. Challenge the group to beat specific times.

Supine Twist
Deep Breaths
Donkey Kicks
Balance, Strength

Materials Needed
Cones
1 ball per group

Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Start from standing

position
Kick one or both feet off
the ground
Warm Up (5 minutes)
Fruit Basket

Speed Runs: Put the kids in 2 teams by age (K-2 & 3-5). Have grades K-2 sprint as fast as they
can around the gym 2 times, and then stand in the center for a brief rest. Then 3-5 takes a turn, 3
times around the gym. Each group is to complete 5 runs. Cheer them on!

Skill of the week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold
our own body weight
Donkey Kicks: Demonstrate proper form, list key points of performance. Have the kids spread out and
practice. Make sure they all start with small kicks before doing bigger ones!
Wall Handstands: Have kids sit while demonstrating proper form, list key points of performance. The
trainer will show kids: hand and foot placement, and how to climb their feet down to the ground. Have
the kids find a spot on the wall to practice wall handstand or more donkey kicks
Stations: 1. Wall handstands/donkey kicks 2. Burpees 3. Walking lunges 4. Water 5. Push -ups
Game (5 minutes)
Kangaroo Hop


Skill of the Week: Donkey Kicks
Details: Start with hands above head; place both hands on floor in front of feet and kick feet up slightly
off the ground. Keep arms straight. Stand back up and repeat.
Start from standing position
Kick one or both feet off the ground

Format: Divide class into 4 teams
Materials: None, can be outside or inside
Set Up: Assign each group to be a fruit - watermelon, strawberries, bananas, grapes
Object: Get moving!
Details:
3. Continue calling fruits, but now instead of running kids need to skip or hop or gallop or walk on tip
toes etc.

Speed Runs: Put the kids in 2 teams by age (K-2 & 3-5). Have grades K-2 sprint as fast as they
can around the gym 2 times, and then stand in the center for a brief rest. Then 3-5 takes a turn, 3
times around the gym. Each group is to complete 5 runs. Cheer them on!

Donkey Kicks: Demonstrate proper form, list key points of performance. Have the kids spread out and
practice. Make sure they all start with small kicks before doing bigger ones!
Stations: 1. Wall handstands/donkey kicks 2. Burpees 3. Walking lunges 4. Water 5. Push-ups
Game: Kangaroo Hop

Format:
Materials:
Set Up:
Object:

Details:
4. Suggestion: Have the kids put the ball between their elbows and the only way to pass it to
the next person is by using their elbows (no hands).

Deep Breaths

Donkey Kicks
Balance, Strength

Materials Needed
Cones
Music
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Warm-Up Drills
Butt kickers
Side shuffle
High knees
Jog
Start from standing

position
the ground
Freeze Run
Skill of the week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and
hold our own body weight
Have a couple kids demonstrate proper form of each, while trainer lists key points of performance
Obstacle course Skip to center of gym, 3 donkey kicks, bear crawl to end, side shuffle to
center, 1 burpee and sprint back. Use cones to designate movement changes. Have kids start on
your cue, so they are moving continuously, without waiting in line. Set up 2 courses if needed!
Game (5 minutes)
Fox and Rabbit


Details: Start with hands above head; place both hands on floor in front of feet and kick feet up slightly off
the ground. Keep arms straight. Stand back up and repeat.
Warm Up:
Warm-Up Drills
Butt kickers
Side shuffle
High knees
Jog

Format:
Materials:
Set up:
Object:
Individual Activity
Details:
Skill of the Week:
Obstacle course Skip to center of gym, 3 donkey kicks, bear crawl to end, side shuffle to
center, 1 burpee and sprint back. Use cones to designate movement changes. Have kids start on
your cue, so they are moving continuously, without waiting in line. Set up 2 courses if needed!

Format:
Materials:
Set Up:
Object:

Details:

Swan Dive
Repeat as desired.
Deep Breaths
Donkey Kicks
Balance, Strength
Put backpacks in designated grade area Free
play (with trainers and volunteers) Trainers
set up for class
Materials Needed
Music (optional)
Cones
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
BOKS Says
Start from standing

position
the ground

Last Man Standing

Skill of the week: Donkey Kicks and Wall Handstands Why? So we can go upside down and hold our
own body weight
Relay: Gymnastic Groove #2
Game (5 minutes)
Fishy, Fishy Cross the Ocean

Cat and Cow Pose and deep breaths

Warm Up: BOKS Says

Format:
Materials:
Set Up:
Object:
Individual Activity
None
Details:
2. He/She calls out exercise movements, quickly to keep kids moving. If he/she does not say
BOKS says before the movement, kids should not move.
Running Related Activities: Last Man Standing

Format:
Materials:
Set Up:
Object:
Individual Activity
None
Section off a running area for all of the kids. If inside, designate 2 areas (ex: floor,
hallway) for running.
Improving endurance and strength
Details:
1. Have at least one trainer in each location.
2. Split up the kids and put 1/2 in each location.
3. The kids start running all at once
4. Every minute the kids need to stop and perform 2 burpees,
5. Then they start running again!
6. Challenge the kids to keep going if they can for the 10 minutes. If they are exhausted, let
them get water and then join back in.
Skill of the Week:

Gymnastics Groove #2 (donkey kicks and running)

Set up:
Details: Kid does 1 donkey kick to start, then runs to the end cone, does 2 donkey kicks and sprints
back to the start. Next kid begins.
Game: Fishy, Fishy Cross the Ocean

Format:
Materials:
Set Up:
Object:
Individual activity
None
Details:
1. There are 5 sharks and the remaining kids are fish. The fish try to cross ocean when they hear
fishy, fishy cross my ocean cued by the sharks.
5. Tips: Call the kids out by grade or color group to manage safety.
6. Allow the sharks to be the trainers or a certain grade and then alternate.
7. Have the sharks wear pinnies, so the fish know who to run from.

Cat/Cow Pose
Deep Breaths
Metrics and Survey

Materials Needed
Music (optional)
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
BOKS Corners

Start Metrics!
Put the kids in Metric Groups and follow the metric protocol
Explain plan for the day who is doing what when
Obstacle course and relay races for the groups while they wait to run metrics
Game (5 minutes)
Spinning Skill of the Week Review


Format:
Materials:
Set Up:
Object:

Music
Get moving!
Details:
3. After the movement is complete the team waits for the music to play again or for the trainer to
say run.
5. Suggestion:
6. Corner Tasks: sit-ups, push-ups, donkey kicks, squats, jumping jacks, walking lunges.
7. Teams can race one another when getting to the corner. Last team to complete the movement can
do an extra movement or two.
Skill of the Week and Running Related Activities:

Obstacle course and relay races for the groups while they wait to run metrics
Game: Spinning Skill of the Week Review

Format:
Materials:
Set Up:
Object:
Individual activity
None
Kids form a big circle around the gym or field
Review!
Details:
1. Trainer stands in the middle of the circle. Closes eyes and spins around. Whichever kid he/she lands
on picks a number. Trainer spins again and the kid he/she lands on picks a movement.
2. The class then does that # of movements (burpees, squats, sit-ups, etc.).
3. It helps to write all the possible movements on a whiteboard so the kids have a list to choose from,
encourage choosing a different movement each spin.
4. Continue to play until you have reviewed all or most of the movements.
5. This game should be played towards the end of the session once most of the skills have been learned.
Suggestion: Let the kids be the spinners and use dice to pick the numbers, alternate spinners for every
movement.

Metrics and Survey


Materials Needed
White board (Optional)
Cones
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Traffic

Continue Metrics!
Walk, Jog, Run and Last Man Standing for kids that have completed Metrics
Game (5 minutes)
Tricky Twosome Tag


Warm Up: Traffic
Format:
Materials:
Set Up:
Object:
Individual activity
Get moving!
Details:
Kids follow cues to change movements:

Green Light run
Look for downloadable cards that accompany this game.

Format:
Materials:
Set Up:
Details:
1.
2.
3.
4.
5.
6.
Cones
a circle with cones
The taggers will link arms and chase after partners.

If you are tagged, your team becomes taggers too.
Once tagged link arms with the taggers and everyone forms a blob.
As more partners get tagged the blob becomes larger.
Partners can rest in safety zone for a minute if they need to.

Deep Breaths
Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this at the
end of the game and as the kids line up to transition from class.

Stand up tall with arms resting at side. Take a deep breath in and raise arms overhead. Stretch up towards the
sky. Exhale and return arms to original position.

Metrics and Survey

Materials Needed
Balls
Cones
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Jungle Run

Finish Metrics!
BOKS Sprints for kids that have completed metrics
Game (5 minutes)
BOKS Ball Catch


Warm Up: Jungle Run
Format:
Materials:
Set Up:
Object:
Individual activity
None
Get moving!
Details:
Jump over logs
Duck under branches
Run from tiger
Tip toe past snake

Finish Metrics!
Game: Boks Ball Catch

Format:
Materials:
Set Up:
Object:

2 cones per team, balls
Race to finish!
Details:
1. Kids form a straight line, a foot or two apart from each other.
2. First kid in line throws ball to next kid in line. After throwing, the first kid runs to the end of the line.
3. Continue down the gym and back, throwing and catching.
4. If the ball is dropped, the whole team needs to go back to the beginning and start again.
5. First team to go down and back wins. If this goes really fast, you can have the kids go through the
cycle twice.
Suggestion: Time the group and have them try and set a record.

Tree Pose
with opposite foot.
Deep Breaths
End of Session Review

** make this a theme day: Dress up, create teams, and have fun!

Meeting (2 minutes)
Briefly state that you will review all skills this week
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Fruit Basket

Group run for 5 minutes to get their bodies warm and ready for a special BOKS day!

Review Sit-Ups, Push-Ups & Squats
Skill Challenge Day 1: Set up 3 stations around the room. Put kids in 3 groups. Each group will be a
team (have the kids pick a name for their team)
Each team starts at a different skill station. Time the kids for 2 minutes. Have all teams count how many
reps they accomplish in the 2 minutes at their station. Write down the total number!
After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station
Repeat until each group has gone to each station once, then give the kids a water break while
the trainers total up the total group or individual team scores
Game (5 minutes)
BOKS Kid of the Weeks favorite game


Skill of the Week:
Format:
Materials:

Set Up:
Object:

Get moving!
Details:
etc.
Skill of the Week:

team (have the kids pick a name for their team)
reps they accomplish in the 2 minutes at their station. Write down the total number!
After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station
Repeat until each group has gone to each station once, then give the kids a water break while
the trainers total up the total group or individual team scores
Game: BOKS Kid of the Weeks favorite game

Full Body Stretch
Deep Breaths


Materials Needed
Jump Ropes
Hula Hoops
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Relay with various skills. Have teams:
Skip to middle of gym, do 3 burpees and side shuffle back to start
Jump rope to one end of the gym, do 3 hula hoops circles and jump rope back to start
Broad jump to middle of gym, do 3 squats and bunny hop back to start
Walking lunges to middle of gym, do 3 push-ups, sprint back to start
Side shuffle to middle of gym, do 3 sit ups and grapevine back to start
Running Related Activities and Game (20 minutes)
Olympic Adventure Ask the kids who watched the Olympics this past summer?
This FUN DAY of activities can be set up to resemble the actual Olympics as much or as
little as desired. You can also make up your own Olympic activities. Use music!
High Jump
Tennis Ball Shot Put
Long Jump
100 meter Sprint
Soccer
Hurdle hops set a record for doing as many hops as possible in 30 seconds
Jump rope challenge goal of 100 skips in 1 minute
Head rolls and deep breaths


Skill of the Week:
Warm Up:
Relay with various skills. Have teams:
Skip to middle of gym, do 3 burpees and side shuffle back to start
Jump rope to one end of the gym, do 3 hula hoops circles and jump rope back to start
Broad jump to middle of gym, do 3 squats and bunny hop back to start
Walking lunges to middle of gym, do 3 push-ups, sprint back to start
Side shuffle to middle of gym, do 3 sit ups and grapevine back to start
Running Related Activities and Game: Olympic Adventure

Ask the kids who watched the Olympics this past summer?
This FUN DAY of activities can be set up to resemble the actual Olympics as much or as little as
desired. You can also make up your own Olympic activities. Use music!
High Jump
Long Jump
100 meter Sprint
Soccer

Head Rolls
Deep Breaths
Boks Bits (See page 211)

** Today is Friday Fun Day, play the kids favorite games for the entire class!

Materials Needed
Smoothies (optional)
Meeting (10 minutes)

Tell the kids this is the last class of BOKS for the session and how wonderful they have
been, encourage them to stay active and join BOKS for its next session!
Give out certificates to kids and any superlatives you may have
BOKS Rocks! Cheer!
Game (15 minutes)

Play the kids FAVORITE games!!! (take requests in advance)
Smoothie Special!
Use the smoothie handout of the BOKS Bits and make a fun, delicious smoothie for the kids to enjoy
after playing the games.
Have parents donate smoothie supplies
See if parents or teachers can volunteer to help out with smoothies

BOKS Bits (nutrition discussion) explain smoothie ingredients and how they are prepared
Send kids by team up to get their smoothie

Game:
Smoothie Special!:
after playing the games.

Swan Dive
Repeat as desired.
Deep Breaths

Session 2 Lesson
Plans
Planks
Strength, Balance
st
Materials Needed
Clothes pins (5 per kid)
6 plastic grocery bags
4 cones
Meeting (10 minutes) - For the initial class only!

Set the expectations for how BOKS will run for the session
Review Class Agenda
BOKS Rocks! Cheer!

straight line
Keep weight evenly
and feet
Warm Up (5 minutes)
Locomotor Movements - Full Class Format

Group Run (Show the 400M course)

Skill of the Week: Plank! Why? Build your core and help with posture
Game (5 minutes)
Clothes Pin Tag

Deep breaths

Warm Up: Locomotor Movement Full class in open space

Everyone spreads out in their own personal space (arms length distance between themselves and others).
Trainer calls out the locomotor movement while all kids perform it.
Group Run (Show the 400M course)
Skill of the Week:

Set up:
Details:
begins.
Kid does bear crawl to end of gym, then turns around and sprints back to start. Next kid
Game: Clothes Pin Tag

Format
Set Up:
Materials:
Object:
Running
Give each kid 5 clothes pins to stick on the back of their shirts
6 plastic grocery bags, 4 cones
Try to capture the clothes pins from someone elses back without losing yours.
Details:
1. Every person runs around the set play space with 5 clothes pins on their back.
2. Kids try to capture a clothes pin from someone elses back without losing theirs.
3. If you capture a clothes pin you are to go down on one knee while pinning it on your own back.
4. If you go out of bounds, push or pull clothes you lose a clothes pin.
5. The person with the most clothes pins at the end is the winner.
6. Play for 5 minutes
Suggestion: You can play with teams also and the team with the most clothes pins is the winner.

Deep Breaths

Planks
Strength, Balance
st
Materials Needed
Cones
Bean Bags
Pinnies
Any soft objects
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)

straight line
Keep weight evenly
and feet

Musical Run

Skill of the week: Plank! Why? Build the core and improve posture
Relay Race: Everyone starting at one side. First person in each line goes to the other cone across from
nd
st
their line and holds a plank. 2 person in line runs to them tags them and switches positions, 1 person
rd
nd
then gets up and runs back and tags the 3 person in line runs and tags the 2 person doing a plank
and continue until everyone on the team was tagged to hold a plank
After a few rounds add a cone or cup to try to balance it on the back of the person who is holding the
plank to see if they can keep in steady on their back until they have to run back!
Game (5 minutes)
Junkyard

Deep breaths

Details: Get into a horizontal position, resting on your elbows and toes. Keep midsection tight and
body in one straight line. Hold position without moving, pushing heals back.

Everyone spreads out in their own personal space (arms length distance between themselves and
others). Trainer calls out the locomotor movement while all kids perform it.
Running Related Activities: Musical Run

Format:
Materials:
Set up:
Object:
Individual Activity
Details:
5. If you dont have music, you can cue the kids by blowing a whistle
Skill of the Week:

Relay Race: Everyone starting at one side. First person in each line goes to the other cone across from
nd
st
their line and holds a plank. 2 person in line runs to them tags them and switches positions, 1 person
rd
nd
then gets up and runs back and tags the 3 person in line runs and tags the 2 person doing a plank
and continue until everyone on the team was tagged to hold a plank
After a few rounds add a cone or cup to try to balance it on the back of the person who is holding the
plank to see if they can keep in steady on their back until they have to run back!
Game: Junkyard
Format:
Materials:
Set Up:
Object:

Bean bags, soft balls, pinnies, cones any soft objects
Kids line up with teams on opposite sides of the gym, divide equipment into 2 piles, one for
each team, and place 1 pile on each teams side.
Each team tries to get all the junk (equipment) out of their side of the gym and onto the other
side.
Details:
1. Kids try to roll or carry (any hard or big equipment) junk to opponents side.
2. Kids need to stay on their own side and just roll the equipment over the dividing line.
3. Kids work as fast as they can to keep cleaning the junk off of their side and sending it to
their opponents side.
4. Let the kids play for at least 5 minutes and then call time give them a warning ahead of time.
5. Lead trainer counts all of the junk to determine which team has the least junk in their yard/on
their side.

Deep Breaths
Planks
Strength, Balance
st
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Materials Needed
Cones
Batons
Basketballs

straight line
Keep weight evenly
and feet

Relay Race Run

Skill of the Week: Plank! Why? Build your core and help with posture
Obstacle Course: Cone zig-zag, animal movement (bear crawl), jump rope, jumping jacks.
Game (5 minutes)
Dribble Tag

Deep breaths

Warm Up: Locomotor Movement full class in open space

Running Related Activities: Relay Race Run

Format:
Materials:
Set up:
Object:
Team activity
Cones and batons
Details:
3. You can create batons out of paper towel holders and colored tape. Give one baton to each
color or team.
4. 3-2-1- go, have the kids cycle through sprinting to the opposite cone and passing the baton to the
next runner.
7. You can also add in other movements besides running like skipping, side shuffle, grapevine
etc., as long as kids keep up the intensity of the pace.
Skill of the Week:

Obstacle Course: Cone zig-zag, animal movement (bear crawl), jump rope, jumping jacks.
Game: Dribble Tag

Format:
Materials:
Set Up:
Object:
Running/Tag game
Basketballs and cones
Mark boundaries on a basketball court or any paved area with cones
Dont get tagged!
Details:
1. Choose several participants to be the dribblers of the basketball. The other players scatter themselves
within the boundaries.
2. Blow a whistle to signal to begin.
3. The kids with the balls dribble anywhere within the boundaries, while attempting to tag another player.
The dribblers must be in control of the ball when the tag is made if it is to count. Participants must use
their agility and quickness to avoid being tagged.
4. When the dribbler gas someone while successfully controlling his/her dribble, the person tagged
becomes the new dribbler and the gam continues.
Variations:
Have dribblers use their non-dominant hand to dribble.
Have those being chased move about doing a side shuffle or bunny hops.
For young players, have them bounce the ball once and catch it ever few steps

Deep Breaths
Running
Materials Needed
Cones
Bean Bags
Pinnies
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Locomotor Lines (choose 3-5 movements to start)

400M Obstacle Course: Set up any hula hoops, hurdles, cones, domes, or jump ropes. Have the kids
run their normal 400M but add in different equipment to have the kids go around, jump over, and/or go
through

Skill of the Week: Running! Why? It keeps your heart healthy and it works on cardiovascular
endurance
Game (5 minutes)
Capture the Flag


Warm Up: Locomotor Lines (Choose 3-5 movements to start)
Organize the kids in an even number of lines. The trainer is calling out the locomotor movements in
the middle. (Quickly) Once the first group of kids get past the trainer who is calling out the movements
they continue that movement to the end line where they stretch until the rest of the group gets there
and the trainer begins to call out new movements. (Allow no wait time).

400M Obstacle Course: Set up any hula hoops, hurdles, cones, domes, or jump ropes. Have the kids
run their normal 400M but add in different equipment to have the kids go around, jump over, and/or go
through
Skill of the Week:

Game: Capture the Flag

Format:
Materials:
Set Up:
Object:

Details:
4. To get out of jail, another teammate must tag you and free you without getting caught. When
leaving jail you get a free walk back to your side, but the kid that did the releasing does not.
5. Kids can make a chain in jail by linking arms and the only one kid needs to get tagged for them to all
get released.
6. If a kid gets a flag but then gets tagged they need to return the flag to its original spot and go to
jail.

Deep Breaths

Running
Materials Needed
Cones
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Locomotor Lines (use 3-5 movements)

BOKS Sprints

Skill of the Week: Running! Why? It keeps your heart healthy and it works on cardiovascular endurance
Activity: Go, Back, Hit It
Explain activity and then demonstrate it. Have kids be demonstrators to offer leadership opportunities!
Game (5 minutes)
Tricky Twosome Tag


they continue that movement to the end line where they stretch until the rest of the group gets there and
the trainer begins to call out new movements. (Allow no wait time).
Running Related Activities: BOKS Sprints

Format:
Materials:
Set up:
Object:
Team activity
Cones
Do wn
Details:
1. Kid runs down to first cone and back to start, then down to second cone and back to start, then
down to third cone and back to start, then tags next kid in line.
Skill of the Week: Go, Back, Hit It!

Format:
Materials:
Set up:
Object:
Individual Activity
Cones
Details:
5. If they yell HIT IT! the kids drop to the floor (like a burpee), jump back up and start running again
as fast as they can towards the end of the gym.
6. The trainer can alternate calling Go, Back or Hit it as many times as they want until the kids reach
the end of the gym.
Note: When the kids are running, it is an all-out effort. They should not be slowly jogging to try and
Suggestion: You can modify the Hit It with a squat, jump or any other movement for the kids

Format:
Materials:
Cones
Set Up:
Details:
1.
2.
3.
4.
5.
6.
Kids spread out across gym or field with their partner. Set up one safety zone, marking
off a circle with cones
The taggers will link arms and chase after partners.

If you are tagged, your team becomes taggers too.
Once tagged link arms with the taggers and everyone forms a blob.
As more partners get tagged the blob becomes larger.
Partners can rest in safety zone for a minute if they need to.

Swan Dive
Repeat as desired.
Deep Breaths
Running
Materials Needed
Hoola hoops
Jump Ropes
Hurdles
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Locomotor Lines (use 3-5 movements)

Running a 100M obstacle course with hula hoops, hurdles, and jump ropes spread throughout.
Everyone starts in one long line (if more than 30 kids make 2 long lines and 2 100M courses). After
first kid goes, wait 5 seconds before allowing next kid to go. As the kids finish going through the
obstacle course they jog back to where they had started, continue 4 times through.

Skill of the Week: Running! Why? It keeps your heart healthy and it works on cardiovascular endurance
Game (5 minutes)
Fox and Rabbit



Running a 100M obstacle course with hula hoops, hurdles, and jump ropes spread throughout.
Everyone starts in one long line (if more than 30 kids make 2 long lines and 2 100M courses). After
first kid goes, wait 5 seconds before allowing next kid to go. As the kids finish going through the
obstacle course they jog back to where they had started, continue 4 times through.
Skill of the Week:


Format:
Materials:
Set Up:
Object:

Details:

Full Body Stretch
Deep Breaths
Metrics
Materials Needed

Cones
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Start Metrics! Follow the BOKS Metrics Protocol

Set up an obstacle course for the kids that are not completing Metrics.
If you have access to the playground near you and it is near your 400M, set up an obstacle course on
the playground for kids who are finished with their 400M. Make a maze or just set up challenges for the
kids using the monkey bars, slides, swings, any playground equipment out there.
Game (5 minutes)
Everybody Tag




Set up an obstacle course for the kids that are not completing Metrics.
If you have access to the playground near you and it is near your 400M, set up an obstacle
course on the playground for kids who are finished with their 400M. Make a maze or just set up
challenges for the kids using the monkey bars, slides, swings, any playground equipment out
there.
Game: Everybody Tag

Format:
Materials:
Set Up:
Object:
2 teams split up the class using color groups

Cones
If outside, set up 2 end zones. If inside, use each end of the gym.
Dont get tagged!
Details:
1. Put each team in opposite end zones.
2. Choose one team to be taggers that tries to tag every member of the other team. Give the taggers
pinnies to wear.
3. Time them to see how long it took to tag everybody. Timing ends when the last person is tagged.
4. Now the other team is the taggers. Time them to see how long it takes to tag everybody.
5. The winner is the team that tagged everybody in the shortest amount of time.

Supine Twist
Deep Breaths
Metrics
Materials Needed

Cones
Balls
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)

Set Up Game Stations for kids that are not completing Metrics (refer to list of Game Stations)
Game (5 minutes)
Crab Walk Soccer



Set Up Game Stations for kids that are not completing Metrics (refer to list of Game Stations)
Game: Crab Walk Soccer

Format:
Materials:
Set Up:
Object:

s ide.
Details:
4. All kids assume crab walk position.
5. Kids need to kick the balls across the gym and into the goal.
6. When all balls are out of play, see which team has the most goals.

Head Rolls
Deep Breaths
Metrics
Materials Needed

None
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)

Game (5 minutes)



Game: What Time is it Mr. Fox?

Format:
Materials:
Set Up:
Object:
Individual activity
None
of the field
Details:
3. The foxes would pick a number 1-10, and the kids would take that many lunge steps or
other movements towards them. Encourage good form.
4. When the kids start getting close to the foxes, the fox would eventually say "Midnight!" and all
kids would try to run to the opposite wall without being tagged by the Foxes.
Whoever was tagged becomes a Fox (tagger) for the rest of the game.

Shake out Body
Deep Breaths
Sit-Ups
Strength

None
Meeting (2 minutes)
Materials Needed

Review Class Agenda
BOKS Rocks! Cheer!
Hands touch ground

overhead to start
Warm Up (5 minutes)
Locomotor Lines (add a few new movements this week)
800M Run with Obstacles: Add jump ropes, hula hoops, hurdles, and cones all around the normal
400M run
Kids go around their 400M run twice while running through the obstacle course

Introduce sit ups and demonstrate the proper form, discuss 3 key points of performance
Have kids partner up and practice 10 sit-ups. They can link ankles or hold down feet
Sit-ups
Jumping jacks
Running in place
Free dance
Plank hold
Game (5 minutes)
Break the Snake


Variation:
adults assistance.
Warm Up: Locomotor Lines (add a few new movements this week)
800M Run with Obstacles: Add jump ropes, hula hoops, hurdles, and cones all around the normal
400M run
Kids go around their 400M run twice while running through the obstacle course
Skill of the Week:
Introduce sit ups and demonstrate the proper form, discuss 3 key points of performance
Have kids partner up and practice 10 sit-ups. They can link ankles or hold down feet
Sit-ups
Jumping jacks
Running in place
Free dance
Plank hold
Game: Break the Snake

Format:
Materials:
Set Up:
Object:
Two or three snakes inside gym

None
Use boundaries to create an appropriate size play area as needed.
Get Moving!
Details:
1. Put the kids in groups of 7-8 with a trainer in each group.
2. Have the kids all connect hands and stand side-by-side.
3. The line leader will start moving and the others try to follow, while continuing to hold hands.
4. Line leader should not sprint, but use movements such as skipping, hopping, slow jog or galloping.
5. The leaders aim is to move so that the others cannot keep their hands together.
6. When the line (snake) is broken, the snake leader goes to the far end of the line.
7. The snake then reforms and the game resumes. Change the leader ever y minute no matter if the
snake has broken or not.
8. The goal is to move up towards the head of the snake as the game progresses.

Tree Pose
with opposite foot.
Deep Breaths
Sit-Ups
Strength
Materials Needed

Hoola Hoop
Stopwatch
Cones
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Hands touch ground

overhead to start

Beat the Clock

Have a kid (BOKS Kid of the Week) demonstrate proper sit-up form
Activity: Relay Lines facing teams across the gym or space provided. Hula-hoops set up in the middle.
The kid in each line goes to the hula hoop and does two sit-ups with the kid across from them. After
they grab a red solo cup and go to the line across from them.
Game (5 minutes)
Uncle Sam

Cat and Cow yoga poses and deep breaths

momentum. Touch hands to ground and chest to knees. Lower down to floor and repeat. Make
sure bottom stays in contact with ground at all times.
Variation:
adults assistance.
Running Related Activities: Beat the Clock

Format:
Materials:
Set Up:
Object:
Running
Stop watch, 4 cones
Set up 4 cones, marking off a running area
To run the entire time without needing to sit out a round.
Details:
1.
Have all of the kids spread out around the running area inside or outside
2.
They should run on the perimeter of the field to avoid collisions.
3.
Trainer says Go and the kids start running for 30 seconds. The trainer says Stop and the kids
will have 30 seconds to rest and recover
4.
Next, the trainer says Go and the kids start running for 40 seconds. The trainer says Stop and
the kids will have 20 seconds to rest and recover. Then, the trainer says Go and the kids start running
for 50 seconds. The trainer says Stop and the kids will have 10 seconds to rest and recover.
5.
Then, the trainer says Go and the kids run for an entire minute. The trainer says Stop and the
kids will have a minute to rest and recover.
6.
Repeat as desired, if time allows.
Skill of the Week:

Have a kid (BOKS Kid of the Week) demonstrate proper sit-up form
Activity: Relay Lines facing teams across the gym or space provided. Hula-hoops set up in the middle.
The kid in each line goes to the hula hoop and does two sit-ups with the kid across from them. After
they grab a red solo cup and go to the line across from them.
Game: Uncle Sam

Format:
Materials:
Set Up:
Object:
Individual Activity
None
of the field.
Last kid remaining is the winner!
Details:
4. Then they pick a color, and any kid wearing that color CANNOT be tagged, they just have to get to
the other side doing the movement you are working on that week (hops, lunges, broad jumps, etc.).

Cat/Cow Pose
Deep Breaths
Sit-Ups
Strength
Materials Needed

Small balls (1 per

group of kids)
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Hands touch ground

overhead to start

Long Run of 600 - 800 meters or more. This will boost endurance and help with their metrics!
If possible, go outdoors or use the entire gym. The goal is for the kids to run for 10 minutes and
practice pacing themselves. Try to keep the kids moving continuously!

Game (5 minutes)
Down, Down, Down


momentum. Touch hands to ground and chest to knees. Lower down to floor and repeat. Make
sure bottom stays in contact with ground at all times.
Variation:
adults assistance.

Long Run of 600 - 800 meters or more. This will boost endurance and help with their metrics!
If possible, go outdoors or use the entire gym. The goal is for the kids to run for 10 minutes and
practice pacing themselves. Try to keep the kids moving continuously!
Skill of the Week:

Sit-Up Tabata
Set Up:
Details:
Game: Down, Down, Down

Format:
Materials:
Set Up:

Object:
Details:
1. Have players find a partner or small team of 3, scatter, and stand across from one another or in a
small circle.
2. On the signal GO or when the music starts, kids begin tossing the ball back and forth until
someone drops it.
3. When the ball is dropped, the kid who threw the ball says Down on one knee, and the kid
who dropped it has to continue playing from one knee.
4. If the same kid drops the ball again, the kid who threw the ball says Down on two knees, then
Down on one elbow, and then Down on two elbows, and finally Down on your chin.
5. The kid has to stay in the position he or she is in to catch and throw the ball, and the throw
must be catchable. Encourage the kids to throw gently.

Swan Dive
Repeat as desired.
Deep Breaths
Push-ups
Strength

Materials Needed
Cones
Hoola Hoops
Bean Bags
Dice or other small
objects
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!

the bottom
Warm Up (5 minutes)
Locomotor - Locomotion Style with everyone going in the same direction (clockwise)

Shuffle and Run: Start each color group in a different corner of the room. Have all kids run the long
side of your space and side shuffle the short

Skill of the Week: Push-Ups! Why? So we can push heavy things
Game (5 minutes)
Delivery Truck


up to repeat.
Warm Up: Locomotor Locomotion Style (clockwise/counter-clockwise rotation)

All kids are moving on the outside perimeter of your space. The trainer is in the middle calling out the
movements while all kids are manipulating the movements being told. After a few rounds of locomotor
movements being called out yell STOP and have the kids stretch reaching to the sky and to their toes
so they can catch their breath. Change as necessary.
Running Related Activities: Shuffle and Run

Start each color group in a different corner of the room. Have all kids run the long side of your space
and side shuffle the short
Skill of the Week:

Game: Delivery Truck

Format:
Materials:
Set Up:
Object:

Cones, Hula Hoops, Bean bags, Dice or other small objects (at least 5 per group)
Place cones at starting line and the finish line in gym or on field. Place about 7 objects next
to each ending cone for that group to use.
Move all the bean bags, dice or other small objects from one side of the gym to the other.
Details:
1. Kids line up behind cones with their color group. Keep groups under 7 kids if possible.
2. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 item
and brings it back to their group.
3. The next person in line, now holds onto the outside of the hula hoop and runs with the first person
down to the other side of the gym and picks up 1 more object to bring back to their starting line.
4. The next person holds on to the outside of the hula hoop now (so there are 3 people) and they all
run down pick up 1 more item and bring it back to their team.
5. Continue until everyone in the line (all 7 people) are running down to pick up the last item together.
6. If time allows, you can continue and return all of the items to their original spot and let one person
off each time instead of picking one person up.

Deep Breaths

Push-ups
Strength
Materials Needed
Cones
1-3 Balls
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!

the bottom
Warm Up (5 minutes)

GO, BACK, HIT IT

Review push-ups. Have the BOKS Kid of the Week or another kid demonstrate all forms.
Relay Race "Push It": Kid does 3 push-ups at start, sprints to end cone does 3 more push-ups
and sprints back to the starting position
Game (5 minutes)
Exercise Newcombe


up to repeat.

Running Related Activities: GO, BACK, HIT IT

Format:
Materials:
Set up:
Object:
Individual Activity
Cones
Details:
end of the gym.
9. Suggestion: You can modify the Hit It with a squat, jump or any other movement for the kids.
Skill of the Week:

Review push-ups. Have the BOKS Kid of the Week or another kid demonstrate all forms.
Relay Race "Push It": Kid does 3 push-ups at start, sprints to end cone does 3 more push-ups
and sprints back to the starting position
Game: Exercise Newcombe

Format:
Materials:
Set Up:
Object:
Moving and tossing

1-3 Balls
Divide the kids into two teams of 10 -15 kids. Have them stand on either side of the
monkey bar structure, volleyball net (if one is available), or divide the space with cones if
that is all you have; to make a net.
Catch the ball and practice skills
Details:
1. Set up some type of divider in the center of your space to make a court and have 10-15 kids stand on
either side of the divider.
2. A kid from one team throws the ball to the other team.
3. Anyone on that team can catch the ball, but the ball has to be caught before it touches the ground. (You
might also start off by saying that kids can catch the ball on one bounce)
4. The person who catches the ball quickly throws it back to the other side. The action is repeated,
5. Kids on each team take turns throwing the ball until someone misses or the ball goes out of bounds. (In
either of these situations, the toss then goes to the other team.)
6. Let the team with the BOKS kid of the week start the game.
7. Points are earned when the opposing team drops or misses the ball. To deemphasize winning and
losing, try playing very short games (5 points), keeping skill balance in mind as you form groups and
encouraging kids to help one another out during play.
8. Every time the ball is dropped all of the kids need to perform 10 jumping jacks or skill of choice.
Suggestion: To make it more challenging have the kids play balancing on 1 leg.
Suggestion: This game is very similar to volleyball, so it might be better for grades 3-5 and have the K-2
grades play a different game.

Full Body Stretch
Deep Breaths
Push-ups
Strength
Materials Needed

Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Cones
Soft objects

the bottom
Warm Up (5 minutes)

Running Wild Relay

Review push-ups, list 3 key points of performance. Have the BOKS Kid of the Week demonstrate
all forms!
Sit-up / push-up ladder: Give the class 10 minutes and challenge them to get as many rounds as
possible!
Game (5 minutes)
Oscars Trash Can


up to repeat.

Running Related Activities: Running Wild Relay

Format:
Materials:
Set up:
Object:
Team activity
Cones
Details:
Skill of the Week:

Review push-ups, list 3 key points of performance. Have the BOKS Kid of the Week demonstrate
all forms!
Sit-up / push-up ladder: Give the class 10 minutes and challenge them to get as many rounds as
possible!
Game: Oscars Trash Can

Format:
Materials:
Set Up:
Object:
Tossing and team work activity

Mats or cones, as many small soft objects as you have trash
Make a circle with mats standing up on their sides or use cones to create a circle trash
can. Place all of the trash around the center circle.
Tossing accuracy, team work and running.
Details:
1. Assign 5-7 kids to get inside of the circle and become Oscars
2. All other kids are on the outside of the trash-can trying to throw the trash inside of it.
3. The Oscars are trying to throw the trash out of the trash-can at the same time.
4. Time the game for 90 seconds and then give 5-7 new kids a turn being Oscars.

Deep Breaths -- Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times.
You can do this at the end of the game and as the kids line up to transition from class.
Supine Twist Back

Squats

Materials Needed
Pinnies
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!

the ground
like a superhero
Warm Up (5 minutes)
Running Related Activities, Skill of the Week and Game are all mixed together in Four
Stations this week!

Game (25 minutes)

Station One: Squat- throwing a ball back and forth to a partner while squatting
Station Two: Toilet Tag
Station Three: Squat Relay - Have kids line up in 3-4 lines facing the other kids in their line. Running at
the same time and meeting inside the hula hoop (set up in between the 2 relay lines). Both kids high five
while in a squat (two times) and pick up a red solo cup. Kids then run to opposite lines with their cup and
continue going until it is time to build a cup tower. (Similar to Tower Relay game!)
Station Four: Triangle Tag


Warm Up: Locomotor Movements Full Class Format


Running Related Activities, Skill of the Week and Game are all mixed together in Four Stations this
week!
Skill of the Week:

Game:
Station One: Squat- throwing a ball back and forth to a partner while squatting
Station Two: Toilet Tag
Format:
Materials:
Pinnies for taggers
Set Up:
Kids spread out across gym
Object:
Details:
1.
2.
3.
4.
5.
6.
7.
Choose a few kids to be the taggers and have them wear a pinnie.
Kids run around the gym trying not to be tagged.
When tagged, squat down like on the toilet with 1 arm up.
When a kid on same team flushes (pushes the arm down), the kid is back in the game.
Alternate taggers every 2 minutes.
Keep playing until time runs out, maximum 5 - 10 minutes.
Have kids make a flushing sound when their arm is pushed if desired
Station Three: Squat Relay - Have kids line up in 3-4 lines facing the other kids in their line. Running at
the same time and meeting inside the hula hoop (set up in between the 2 relay lines). Both kids high five
while in a squat (two times) and pick up a red solo cup. Kids then run to opposite lines with their cup and
continue going until it is time to build a cup tower. (Similar to Tower Relay game!)
Station Four: Triangle Tag
Format:
Running
Materials:
Set Up:
Object:
None
Put all kids in groups of 4
To work as a team and protect one teammate from the chaser
Details:
1. Kids form groups of 3 and hold hands.
th
2. The 4 person in the group will be on the outside of the circle as the chaser.
3. Designate one person in the circle as the person the chaser will try to tag.
4. On the trainers cue the chaser will try and tag the designated person in the group.
5. The group holding hands will work together to try and protect the designated person.
6. Once the chaser tags the designated person, then switch roles among the group of 4.

Shake out Body
Deep Breaths
Squats

Materials Needed
None
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!

the ground
like a superhero
Warm Up (5 minutes)

Add in a few pieces of equipment to make more of a challenge!

Skill of the Week: Squats! Why? So we can pick up our backpacks
3 more squats, then sprint back to the beginning to tag a team member
Game (5 minutes)
Triangle Tag




Add in a few pieces of equipment to make more of a challenge!
Skill of the Week:

3 more squats, then sprint back to the beginning to tag a team member
Game: Triangle Tag

Format:
Materials:
Set Up:
Object:
Running
None
Details:
th
4. On the trainers cue the chaser will try and tag the designated person in the group.
5. The group holding hands will work together to try and protect the designated person.
6. Once the chaser tags the designated person, then switch roles among the group of 4.

Swan Dive
Repeat as desired.
Deep Breaths
Squats
Materials Needed

Cones
A ball

Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)

the ground
like a superhero

GO, BACK, SQUAT (variation of Go, Back, Hit-it, replace Hit-It with a squat)

Do this for 4 rounds and then give the kids a water break. Repeat if time allows
Game (5 minutes)
Kangaroo Hop



Running Related Activities: GO, BACK, SQUAT (variation of Go, Back, Hit-it, replace Hit-It with a
squat)
Format:
Materials:
Set up:
Object:
Individual Activity
Cones
Details:
end of the gym.
9.
Skill of the Week:

Do this for 4 rounds and then give the kids a water break. Repeat if time allows
Game: Kangaroo Hop

Format:
Materials:
Set Up:
Object:

Details:

Tree Pose
with opposite foot.
Deep Breaths
Burpees
4 cones
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Materials Needed

bottom
outside hands
clap above head
Warm Up (5 minutes)
Locomotor Lines (add in a few new movements)

Split kids into 2 groups. Have half of the kids perform BOKS Sprints and the other half jog around
the gym or field. Then swap groups.

Demonstrate proper form, listing the key points of performance and have kids practice each component
of the burpee before putting it together. Try counting out the positions, from standing (1) hand touch
ground, (2) push legs out into plank, (3) chest touches ground (4) bring feet up outside hands, (5) stand
up, jump up and clap
Burpee Wave Activity
Game (5 minutes)
Good Witch, Bad Witch, Sandwich


hands above head.
Warm Up :Locomotor Lines (add in a few new movements)

Split kids into 2 groups. Have half of the kids perform BOKS Sprints and the other half jog around
the gym or field. Then swap groups.
Skill of the Week:
Demonstrate proper form, listing the key points of performance and have kids practice each component
of the burpee before putting it together. Try counting out the positions, from standing (1) hand touch
ground, (2) push legs out into plank, (3) chest touches ground (4) bring feet up outside hands, (5) stand
up, jump up and clap
Burpee Wave Activity
Format:
Materials:
Set Up:
Object:
Group Activity
None
Get the kids to make 2 circles
Body strength
Details:
1. One kid starts with the burpee.
th
2. Once that kid who starts is on their way up (the 5 part of burpee) the kid to their right goes down
into a burpee.
3. Try to see which circle can complete the burpee wave fastest or most accurately.
Game: Good Witch, Bad Witch, Sandwich

Format:
Materials:
Set Up:
Object:
Dont get tagged!
Details:
1. Kids all line up on the starting line. The 2 taggers stand in the middle and shout either good
witch, bad witch or sandwich.
5. If the taggers say sandwich, the players run from one side to the other. If they get tagged, they
now help the taggers, but cannot be the one to call out good/bad witch.

Head Rolls
Deep Breaths
Burpees
Materials Needed
Cones
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!

bottom
outside hands
clap above head
Warm Up (5 minutes)

Freeze Run

Skill of the Week: Burpees! Why? To get our bodies strong
Game (5 minutes)
Fishy, Fishy, Cross my Ocean


hands above head.
Warm Up: Locomotor Lines (add in a few new movements)

Format:
Materials:
Set up:
Object:
Individual Activity
Details:
Skill of the Week:
person on each end does 3 burpees, runs to center of room (towards partner), high fives in the middle,
do 3 more burpees next to each other, continue running to opposite side. Repeat until each kid has at
least 1 turn on each side.
Game: Fishy, Fishy, Cross my Ocean

Format: Individual activity
Materials: None
Set Up: Kids spread out across gym or field; there is a safety zone at each side of the field.
Object: Last fish left is the winner.
Details:

Supine Twist
Deep Breaths
Burpees
Meeting (2 minutes)
Materials Needed
Cones
2-4 Balls

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)

bottom
outside hands
clap above head

run with the kids!

Skill of the Week: Burpees! Why? To get our bodies strong
Game (5 minutes)
BOKS Circle Relay

Cat and Cow Poses and deep breaths

hands above head.
Warm Up: Locomotor Lines (add in a few new movements)

run with the kids!
Skill of the Week:

Set up:
Details: Kid starts out by doing 3 squats, and then runs to end of gym and does 3 burpees, and then

Set up:
Details: Kid starts out by doing 3 burpees, and then runs to end of gym and does 3 push-ups, then
Game: BOKS Circle Relay

Format:
Materials:
Set Up:
Object:
Running Relay
2-4 play yard balls
Divide the class into groups of 10-15
Work as a team and get the ball around the circle before the other team.
Details:
Have each group of 10-15 form a big circle
Pick a kid in each circle to be the starter and hand him/her a ball.
When the whistle blows he/she runs around the circle holding the ball until he/she gets back to their
original spot and quickly passes the ball to the person next to him/her.
The next person repeats until each kid has done this and the ball ends up back at the starter.
Make it a competition among all of the circles and play it a few times. The kids can cheer on their team
and have fun.

Cat/Cow Pose
Deep Breaths

Agility, Power
Materials Needed

Meeting (2 minutes)
15-20 Bean Bags/Small

objects
15+ Cones

See next page

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Locomotor Movements Locomotion Style with everyone moving at the same time in the
same direction (counterclockwise)

Cross-Gym Sprints (add in the new jumps to get across)

Skill of the Week: Jumping! Squat jumps, tuck jumps and broad jumps
Demonstrate proper form, list key points of performance. Have kids practice all 3 types of jumps!
Game (5 minutes)
BOKS Discovery


Squat Jumps
explosively.
Tuck Jumps
Jump up high
Bring knees high
Broad Jumps
Use your arms
Bend your knees
Hold your landing


Cross-Gym Sprints (add in the new jumps to get across)
Skill of the Week:

Demonstrate proper form, list key points of performance. Have kids practice all 3 types of jumps!
Game: BOKS Discovery

Format:
Materials:
Set Up:
Object:
Running
15-20 bean bags or other small items, 15+ cones
Indoor or outdoor space is ok. Spread Cones out around play space and hide bean bags
or other small objects under cones.
Get Moving!
Details:
1. Create teams of 5-7 kids.
2. Put the teams around the room and give them a home location
3. Hide bean bags or other objects under random cones that are spread out in the center of the
play space.
4. Blow the whistle to begin and set the timer for 2 minutes.
5. One at a time a kid from each team runes to a cone to see if something is under it.
6. Kids are sprinting so they can get back to their team fast and send the next person off to get an object.
7. The team with the most objects at the end wins.

Deep Breaths


Agility, Power

Meeting (2 minutes)
Materials Needed
6 plastic grocery bags
4 cones

Review Class Agenda
BOKS Rocks! Cheer!
See next page
Warm Up (5 minutes)
GO, BACK, Squat Jump (variation of Go, Back, Hit-It)
and around objects.
JUMPATHON Stations:
Rest
Squat Jumps for softest landing
Tuck Jumps for height
Broad Jumps for distance
reach 100 between all stations. If they reach it, pick the kids favorite end of class game!
Game (5 minutes)
Rock, Paper, Scissor Tag


Squat Jumps
explosively.
Tuck Jumps
Jump up high
Bring knees high
Broad Jumps
Use your arms
Bend your knees
Hold your landing

Running Related Activities: GO, BACK, Squat Jump (Variation of Go, Back, Hit-It)
Format:
Materials:
Set up:
Object:
Individual Activity
Cones
Details:
end of the gym.
9.
Skill of the Week:

JUMPATHON Stations:
Rest
Squat Jumps for softest landing
Tuck Jumps for height
Broad Jumps for distance
reach 100 between all stations. If they reach it, pick the kids favorite end of class game!
Game: Rock, Paper, Scissor Tag

Format:
Set Up:
Materials:
Object:
Running
Section off the play space in the gym or on the field with the 4 cones. Pick 6 kids to be
taggers and give them each a plastic bag to stick into the side of their pants/shorts.
Get moving and try not to get tagged.
Details:
1. Teach all of the kids the following movements:
2. Jump up and down then stand spread eagle for PAPER
3. cross legs and arms for SCISSORS
4. squat down for ROCK
5. Trainer designates 6 taggers and gives them each a plastic grocery bag.
6. Trainer says GO and the taggers start chasing the kids.
7. If tagged you and the tagger play rock, paper, scissors
8. The winner continues to run around and the non-winner takes the plastic grocery bag, puts it into
the side of their pants/shorts and becomes a tagger.
9. Play for 3 minutes and see if anyone wants to be a tagger that has not been one yet. Switch
up taggers and play again.

Swan Dive
Repeat as desired.
Deep Breaths

Agility, Power
Materials Needed

Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
4 cones
Relay batons
See next page
Warm Up (5 minutes)

BOKS Chase

and around objects
Game (5 minutes)
BOKS Baseball


Squat Jumps
explosively.
Tuck Jumps
Jump up high
Bring knees high
Broad Jumps
Use your arms
Bend your knees
Hold your landing

Running Related Activities: BOKS Chase

Format:
Materials:
Set up:
Object:
Running
4 cones and relay batons
Make a large rectangle with the cones. Split the class into 2 teams of 8-10 kids each and
put 1 team at opposing corners of the rectangle.
Run around the rectangle without getting tagged and pass the baton off to the next
person in line on your team.
Details:
1.
When the whistle blows, the first kid on each team starts running around the rectangle clockwise
with a baton in hand.
2.
The runners are chasing and attempting to tag each other.
3.
If the kid goes completely around the rectangle and does not get tagged, then they hand off the
baton to the next kid in line who then starts to run.
4.
The sequence continues until one kid is able to catch up to a kid on the other team and tag them.
5.
When this happens the games stops and then you begin it again with the next runner in line from
each team.
6.
After a kid hand off the baton to the next person in line it is important that they go quickly to the
end of their line to wait for their next turn.
7.
Suggestion: Play this during Metrics week or at the same time as another activity. You dont want
to have kids standing around in line, so you need to split up the class and have some kids play
different activities or have a couple games of BOKS Chase going on.
Skill of the Week:

Game: BOKS Baseball

Format:
Materials:
Set Up:
Object:
Individual activity
None
Details:
st
1 base air squats
nd
rd
3 base push-ups
Home jumping jacks

Full Body Stretch
Deep Breaths
Walking Lunges
Accuracy
Materials Needed

Cones
Balls
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Take big steps

ground
each lunge
Locomotor Lines - add new movements
Leader of the Pack
Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination

Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A)
2 kids practice jumping jacks at the finish line (side B)
performing on side B
Keep going until everyone has had a turn doing all 3 movements
Game (5 minutes)
BOKS Ball Catch


together, smoothly.
Take big steps
Running Related Activities: Leader of the Pack

Format:
Materials:
Set Up:
Object:

1 cone
Follow the leader
Details:
1. Kids form a straight line in their color group
2. Line leader starts jogging at a slow pace so all team members can jog behind, staying about 1
2 feet from one another.
3. Last kid in line sprints around the team and replaces the leader.
4. The new leader slows down to set the pace for the team.
5. When ready, the new leader yells to the last kid in line, GO! and the kid sprints to the front to
6. Kids keep jogging until everyone has had a chance to be the leader.
7. Suggestion: Have each color group create their own line. If you want to really challenge the kids then
add 2 or 3 color groups together to make the line longer.
Skill of the Week:

Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A)
2 kids practice jumping jacks at the finish line (side B)
performing on side B
Keep going until everyone has had a turn doing all 3 movements
Game: BOKS Ball Catch

Format:
Materials:

Set Up:
Object:

Race to finish!
Details:
5. First team to go down and back wins. If this goes really fast, you can have the kids go through the
cycle twice.
6. Suggestion: Time the group and have them try and set a record.

Walking Lunges
Accuracy
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Materials Needed
3-5 Hula Hoops
Cups
Take big steps

ground
each lunge
Locomotor Lines - add more movements

Shuffle and Run - Start each color group in different corners of the gym. Have all kids run the long
side of the gym and side shuffle the short. Try to start kids at the same time to control backups!
Skill of the Week: Walking Lunges! Why? So we can improve our balance and coordination!
Lunge Relay: Having lines facing each other have one kid (kid A) placing cups down on alternate
sides while lunging. When all 6 cups have been placed down run the other side and high five
teammate (Kid B). Kid B then goes and picks up the cups that are on alternate side while
lunging. Lines are constantly moving either putting down the cups or picking up the cups
Game (5 minutes)
Hula Hoop Tag


together, smoothly.
Take big steps
Shuffle and Run - Start each color group in different corners of the gym. Have all kids run the long
side of the gym and side shuffle the short. Try to start kids at the same time to control backups!
Skill of the Week:
Skill of the Week: Walking Lunges! Why? So we can improve our balance and coordination!

Lunge Relay: Having lines facing each other have one kid (kid A) placing cups down on alternate sides
while lunging. When all 6 cups have been placed down run the other side and high five teammate (Kid
B). Kid B then goes and picks up the cups that are on alternate side while lunging. Lines are constantly
moving either putting down the cups or picking up the cups
Game: Hula Hoop Tag

Format:
Materials:
Set Up:
Object:
Running/Tag game
3-5 hula hoops
Spread out hula hoops and kids on gym or on field
Stay away from the hula hoops
Details:
1. Assign taggers for each hoop. Taggers kick the hula hoops on the ground trying to tag others in the
foot.
2. When a kid is tagged, he/she must go to the side of the playing area and do jumping jacks.
3. When someone jumps and lands in the middle of a moving hoop (not one that is not in play) the kids on
the sidelines get to rejoin the game.
4. Game continues as long as it is fun or until there is no one left to tag.

Full Body Stretch
Deep Breaths
Walking Lunges
Accuracy
Materials Needed

Cones
Jump Ropes
Hoola Hoops
Hurdles
Balls
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Locomotor Lines - add more movements
Take big steps

ground
each lunge
200M Obstacle Courses
Set up two 200M courses. Add in cones, jump ropes, hula hoops, and hurdles. Have kids count
and see how many times they can go through the 200M courses. Then tell them how much they just
ran and what it is equivalent to based off their 400M runs!
Skill of the week: Walking Lunges! Why? So we can improve our balance and coordination!
Relays: Line kids up in teams of 4-5 behind starting cones

line, put object down, then sprint to starting line. Kid B does the same thing followed by the rest of
the kids on the team. Have each kid leave their object at the finish line
Game (5 minutes)
Castle Ball
Supine twist and deep breaths


together, smoothly.
Take big steps

200M Obstacle Courses
Set up two 200M courses. Add in cones, jump ropes, hula hoops, and hurdles. Have kids count and
see how many times they can go through the 200M courses. Then tell them how much they just ran
and what it is equivalent to based off their 400M runs!
Skill of the Week:

Relays: Line kids up in teams of 4-5 behind starting cones
line, put object down, then sprint to starting line. Kid B does the same thing followed by the rest of the
kids on the team. Have each kid leave their object at the finish line
Game: Castle Ball

Format:
Materials:
Set Up:
Object:
Running and rolling balls

Hula Hoops or cones and balls
Put the kids in teams of 6 - 8 and give each team 3 hula hoops and/or 3 cones, cups etc.
Protect your castle and knock down others
Details:
1. Each team uses 3 hula hoops and/or 3 cones to make a structure (castle). Give the kids one
minute to do this.
2. Balls are placed randomly around the gym or field
3. Once all castles are built each team has to nominate 1-2 people to guard the castle. The
other team members run around and try to knock down other castles.
4. You can knock down a castle by rolling a ball into it.
5. Guards need to be a bodys length away from their own castle while guarding.
6. If your castle gets knocked over, then your team will do 5 burpees together and then rebuild
your castle in order to continue playing.
7. Other teams cannot knock down the castle while it is being rebuilt.
8. After 2 minutes of playing, blow the whistle and tell the kids to switch up guards. This gives
everyone a chance.

Supine Twist
Deep Breaths
Donkey Kicks
Balance, Strength

Materials Needed
None
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Start from standing

position
the ground
Locomotor Movements Locomotion Style with everyone going in the same direction

Running related activities, Skill of the Week, and Game are joined together in 4 different stations.

Skill of the Week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold
our own body weight!
Donkey Kicks: Demonstrate proper form, list key points of performance. Have the kids spread out
and practice. Make sure they all start with small kicks before doing bigger ones!
Game (15 minutes)

Four Stations:
Wall Handstands How long can you hold it once you kick up to it?
Donkey Kicks - How many donkey kicks can you do in 1 minute without stopping or taking a
break?
Blob Tag
Tower of Fun


Details: Start with hands above head; place both hands on floor in front of feet and kick feet up slightly off the
ground. Keep arms straight. Stand back up and repeat.
Warm Up: Locomotor Movements Locomotion Style with everyone going in same direction
Organize the kids in an even number of lines. The trainer is calling out the locomotor movements in the middle.
(Quickly) Once the first group of kids get past the trainer who is calling out the movements they continue that
movement to the end line where they stretch until the rest of the group gets there and the trainer begins to call out
new movements. (Allow no wait time).

Running related activities, Skill of the Week, and Game are joined together in 4 different stations.
Skill of the Week:

Donkey Kicks: Demonstrate proper form, list key points of performance. Have the kids spread out
and practice. Make sure they all start with small kicks before doing bigger ones!
Game:
Four Stations:
Wall Handstands How long can you hold it once you kick up to it?
Donkey Kicks - How many donkey kicks can you do in 1 minute without stopping or taking a
break?
Blob Tag
Tower of Fun
Format:
Materials:
Set Up:
Object:
Everyone is in open space at the end of the gym.

None
Have the kids line up.
Upper body strength and balance.
Details:
Have kids hold a wall handstand.
One person from the end crawls under and then goes to the end to a wall handstand.
Then the next person goes down the line crawling under and moving continuously down the line.

Deep Breaths
Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this at the
end of the game and as the kids line up to transition from class.

Stand up tall with arms resting at side. Take a deep breath in and raise arms overhead. Stretch up towards the
sky. Exhale and return arms to original position.
Donkey Kicks
Balance, Strength
Materials Needed

Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Cones
Hurdles
Hoola hoops
Jumpa Ropes
Bean Bags
Other small objects
Locomotor Movements Locomotion Style with everyone going in

the same direction
Start from standing

position
the ground

800M Obstacle Run Set up cones, hurdles, hula hoops, and jump ropes along your 400M course
and have the kids run through it and around the obstacles you set up. (repeat)

Skill of the Week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold our
own body weight!
Obstacle Course Skip to center of gym, 3 donkey kicks, bear crawl to end, side shuffle to center, 1
burpee and sprint back. Use cones to designate movement changes. Have kids start on your cue, so
they are moving continuously, without waiting in line. Set up 2 courses if needed!
Game (5 minutes)

Swan Dive Pose and deep breaths

Warm Up: Locomotor Movements Locomotion Style with everyone going in the same direction
Organize the kids in an even number of lines. The trainer is calling out the locomotor movements in the
middle. (Quickly) Once the first group of kids get past the trainer who is calling out the movements they
continue that movement to the end line where they stretch until the rest of the group gets there and the
trainer begins to call out new movements. (Allow no wait time).
800M Obstacle Run Set up cones, hurdles, hula hoops, and jump ropes along your 400M course
and have the kids run through it and around the obstacles you set up. (repeat)
Skill of the Week:
Obstacle Course Skip to center of gym, 3 donkey kicks, bear crawl to end, side shuffle to center, 1
burpee and sprint back. Use cones to designate movement changes. Have kids start on your cue, so
they are moving continuously, without waiting in line. Set up 2 courses if needed!
Game: Steal the Turkey Bacon

Format:
Materials:
Set Up:
Object:
Get Moving!
Details:
8. To keep the other kids moving, have the ones who are not called during a round do the
movement in their places.

Swan Dive
Repeat as desired.
Deep Breaths
Donkey Kicks
Balance, Strength
Materials Needed
Cones
Bean Bags
Other small objects
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Start from standing

position
the ground
Warm Up (5 minutes)
direction
Locomotor Movements Locomotion Style with everyone going in the same

Last Man Standing

Skill of the week: Donkey Kicks and Wall Handstands. Why? So we can go upside down and hold
our own body weigh
Game (5 minutes)
Red Light- Green Light

Cat and Cow Poses and deep breaths

Warm Up: Locomotor Movements Locomotion Style with everyone going in the same direction
Organize the kids in an even number of lines. The trainer is calling out the locomotor movements in the
middle. (Quickly) Once the first group of kids get past the trainer who is calling out the movements they
continue that movement to the end line where they stretch until the rest of the group gets there and the
trainer begins to call out new movements. (Allow no wait time).
Running Related Activities: Last Man Standing

Format:
Materials:
Set Up:
Object:
Individual Activity
None
Details:
6. Challenge the kids to keep going if they can for the 10 minutes. If they are exhausted, let
them get water and then join back in.
Skill of the Week:
Game: Red Light- Green Light

Format:
Materials:
Set Up:
Individual activity
None
the field
Details:
2. The Stop light faces away from the group when they say Green light, but turns and faces the
group when they say Red light.
3. The Stop light cues the participants to start moving by saying Green light". The participants
should walk fast or jog, but not run. The participants will stop moving when they hear Red light
and the Stop light turns around to make sure everyone is standing still and not still moving.
7. Suggestion: You can change the game up by having the kids do a different movement on the
Green light cue, like skipping, galloping etc.

Cat/Cow Pose
Deep Breaths
Final Metrics
Materials Needed
None
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Locomotor Movements Full Class Format (choose some kids to be leaders!)

Start Metrics!
Skill of the Week: Metrics! Why? Helps with sports and to stay in shape!
Set up obstacle courses and/or relay races for the groups while they wait to run metrics
Game (5 minutes)
Squat Tag


Warm Up: Locomotor Movements Full Class Format (choose some kids to be leaders!)
Set up obstacle courses and/or relay races for the groups while they wait to run metrics
Game: Squat Tag

Format:
Materials:
Set Up:
Object:
Individual activity
None
Details:
1. Kids run around the gym.
2. In order to avoid getting tag, you must do squats.
3. You cant get tagged while doing squats.
4. If you get tagged, take a water break!
5. Keep playing for a few minutes and then switch taggers.
6. Suggestion: Limit the number of squats the kids can do to make the game more challenging.

Shake out Body
Deep Breaths
Final Metrics
Materials Needed
Tail or flags (cut up

sheet or plastic grocery
bags)
Meeting (2 minutes)
Review appropriate BOKS behavior and safety.
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)

Continue Metrics!
Game (5 minutes)
Flag Tag and Tail Tag


Warm Up: Locomotor Movements Full Class Format (Choose some kids to be leaders!)
Game: Flag Tag and Tail Tag

Format:
Materials:
Set Up:
Object:
Individual activity
Details:
3. If kids tail is pulled, he/she can keep playing, but as soon as the kid collects another tail, he/she
must put it back into side of pants and then re-enter the game.

Deep Breaths

BOKS Bits (see page 211)
Final Metrics
Materials Needed
8 cones
2 balls
Meeting (2 minutes)
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)

Finish Metrics!
Game (5 minutes)
Corner Soccer


Warm Up: Locomotor Movements Full Class Format (choose some kids to be leaders!)
Game: Corner Soccer

Format:
Materials:
Set Up:
Object:
Divide into 2 teams or 4 if you have space to run two games at a time.
8 cones minimum, 2 balls
Place 2 cones at each corner on a diagonal.
Score goals on all 4 corners as in regular soccer.
Details:
1. Can use 1 or 2 balls for the game.
2. No more than 1 person in each goal.
3. Variations: Add different size balls

Tree Pose:
Stand up straight. Take right foot and place it on the upper inner thigh of left foot and balance. Place hands in
a prayer position or lift overhead like tree branches. Hold for a few seconds and then repeat with opposite
foot.
Deep Breaths:


Meeting (2 minutes)
Briefly state that you will review all skills this week.
Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Locomotor Choice! Choose from any of the 3 warm ups done all session and have the older kids help
lead!


team (have the kids pick a name for their team!)
reps they accomplish in the 2 minutes at their station. Write down the total number.
After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station.
Repeat until each group has gone to each station once. Give the kids a water break while the trainers
total up the total group or individual team scores!
Game (10 minutes)

BOKS Kid of the Weeks favorite game


Skill of the Week:
Warm Up: Locomotor Choice! Choose from any of the 3 warm ups done all session and have the
older kids help lead!
Skill of the Week:

team (have the kids pick a name for their team!)
reps they accomplish in the 2 minutes at their station. Write down the total number.
After 2 minutes all of the kids jog around the room for 1 minute and then go to the next station.
Repeat until each group has gone to each station once. Give the kids a water break while the trainers
total up the total group or individual team scores!
Game: BOKS Kid of the Weeks favorite game

Full Body Stretch
Deep Breaths

Drop 0ff / Set Up (10 minutes)

Materials Needed
Music
Materials for Olympic
event chosen to run
Meeting (2 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm Up (5 minutes)
Locomotor Choice! Choose from any of the 3 warm ups done all session and have the older kids help
lead!
Running Related Activities and Game (20 minutes) Use Music!

desired. You can also make up your own Olympic activities, but here are some suggestions:
High Jump
Long Jump
100 meter Sprint
Soccer


Skill of the Week:
Warm Up: Locomotor Choice! Choose from any of the 3 warm ups done all session and have the
older kids help lead!
Running Related Activities and Game Use Music:
desired. You can also make up your own Olympic activities, but here are some suggestions:
High Jump
Long Jump
100 meter Sprint
Soccer

Head Rolls
Deep Breaths

** Today is Friday Fun Day, play the kids favorite games for the entire class! Cardio, Stamina, Speed

Materials Needed
Smoothie ingredients
Materials for Kids
favorite game
Meeting (10 minutes)

Tell the kids this is the last class of BOKS for the session and how wonderful they have
been, encourage them to stay active and join BOKS for its next session!
Give out certificates to kids and any superlatives you may have
BOKS Rocks! Cheer!
Game (15 minutes)

Smoothie Special
after playing the games!
Swan Dive Pose and deep breaths

BOKS Bits (nutrition discussion) explain smoothie ingredients and how they are prepared.

Skill of the Week:
Game:
Smoothie Special:
Use the smoothie handout of the BOKS Bits and make a fun, delicious smoothie for the kids to
enjoy after playing the games!

Swan Dive
Repeat as desired.
Deep Breaths

BOKS Bits
As a complement to the physical activity provided in the program, the BOKS curriculum
includes a nutritional tip for each class. These BOKS Bits are organized by weekly themes and
include fun games and important information about nutrition. BOKS Bits should be delivered by
the same trainer at the same time in each class. Delivering the BOKS Bits in an accurate
(reading the bits as written) and appropriate (consistent and confident) manner ensures
consistent messaging.
Each weeks lesson builds on knowledge provided during previous classes. The goal of the
BOKS Bits are to improve the participants knowledge of nutrition, therefore they are written in a
format that is easy to deliver and easy for the participants to understand. In turn, we hope that
the kids will learn to make good nutritional choices. Concepts discussed in class can be
reinforced if you choose to send out a program newsletter to participating families. Please
remember to be respectful of brands when discussing nutrition.
The curriculum offers 3 sessions worth of BOKS Bits, so the kids continue to build on their
nutritional knowledge from session to session. Please refer to the appendix for supplemental
materials that will help with presenting the Bits.
The bits have been written in conjunction with Michael Leidig, MS, RD, LDN, CPT the Clinical
Director of the Center for Youth Wellness at Floating Hospital for kids at Tufts Medical Center in
Boston, MA. (www.floatinghospital.org/cyw.)
BOKS Bits
Session 1
Week 1 - Games
Todays Topic: Alphabet Food Game (Topic 1 of 3)
Objective
To introduce BOKS Bits through fun games.
Discussion Questions
1. Lets play a game ... Try to think of a food that starts with the letter A.
2. We will go around the room so that everyone who wants a turn can take one.
3. Lets take turns by grades; kindergarten will start with A, first grade with B and so on.
4. If we cant think of a food that starts with A, another grade can help out too.
5. We will keep going until we get through the whole alphabet.
6. Next time you go to the market, you can look for some of the foods we talked about and try
something new!
Suggestions
A Apples, B Blueberries, C Carrots, D Dill pickles, E Eggplant, F Frankfurter, G
Grapes, H Hamburger, I Ice cream, J Jalapeo peppers or Jam, K - Kiwi, L Lettuce, M
Macaroni, N Noodles, O - Olives , P Potatoes, Q Quinoa (grain) or Quail, R Radish, S
Spaghetti, T Tomatoes, U Ugli Fruit, V Vegetables, W Watermelon, X Chex cereal,
Y Yogurt, Z - Zucchini
Note to Trainer: BOKS Bits should be delivered by the same trainer at either the beginning or the end of
each class. The primary purpose of presenting the BOKS Bit is to increase the kids knowledge and
ideally increased knowledge will positively impact their behavior. The BOKS Bits will be reinforced in
upcoming weeks. Delivering the BOKS Bits in an accurate and appropriate (consistent and confident)
manner ensures consistent messaging throughout schools.
Week 1 - Games
Todays Topic: What is the most popular fruit? (Topic 2 of 3)
Objective
To introduce fruits by playing the alphabet game.
1. I am going to describe different fruits, stand up if you like the fruit!
Apple (crunchy, eat it in the fall, red ...),
Banana (monkeys eat them, yellow),

Blueberries (little, blue),
Cantaloupe (orange, lots of little seeds),
Grapes (different colors -green or purple, round),
Mango (orange/yellow, big pit, rhymes with tango),
Peach (fuzzy outside, juicy),
Strawberry (stem on top, really sweet, red),
Watermelon (eat it in the summer, black seeds, really drippy)
2. Raise your hand if you have never tried one of these fruits?
3. Challenge the kids to try at least one new fruit listed and report back to class.
Week 1 - Games
Todays Topic: What is the most popular vegetable? (Topic 3 of 3)
Objective
To introduce vegetables through the alphabet game.
1. I am going to describe different vegetables, stand up if you like the vegetable!
Broccoli (looks like a flower, green),
Carrots (crunchy, orange),
Celery (stringy, crunchy, green),
Cucumber (you peel it, turns into pickles, green),
Peas (small, round, green),
Pepper (comes in many different colors, crunchy, green stem on top),
Lettuce (use it for salad and sandwiches, green),
Tomatoes (some people think it is a fruit, seeds, red).
2. Raise your hand if you have never tried one of these vegetables?
3. Challenge the kids to try at least one new vegetable listed and report back to class.
Week 2 - Fruits and Veggies

Todays Topic: Fruits (Topic 1 of 3)
Objective
To discuss the importance of fruit in a balanced diet.
1. Remember last week, we played that fruit game where you stood up if you liked the fruit I called out?
Have you tried a new fruit from the list?
2. It is recommended that we eat at least 2-3 pieces of fruit a day to help keep our bodies healthy.
3. When can you eat fruit? Anytime, breakfast, lunch, dinner, snack, dessert!
4. Some examples of fruits include? (Ask kids to raise hands to name a fruit) Apples, Bananas, Oranges,
Watermelon, Grapes, Mangos, Strawberries and Pineapple.
5. Try to wash your fruit before you eat it to get off the dirt and germs.
6. What kind of fruit doesnt need to be washed? Frozen! It is just as good too.
Homework Assignment
Try to eat fruit more frequently over the next few days and remember to wash what you eat. At the end
of the week we will share what and how much you have eaten. Maybe try a new fruit!

Todays Topic: Veggies (Topic 2 of 3)
Objective
To discuss the importance of vegetables in a balanced diet.
1. Remember last week, we played that vegetables game where you stood up if you liked the vegetable I
called out? Have you tried a new vegetable from the list?
2. It is recommended that we eat at least 5 servings of vegetables a day to help keep our bodies healthy.
3. Examples of vegetables are: (ask kids to give you some examples too) Lettuce, Peppers, Tomatoes,
Carrots, Peas, Broccoli, Celery and Cucumber.
4. Try to wash your vegetables before you eat them to get the dirt and the germs off.
5. What kind of vegetables doesnt need to be washed? Frozen! They are just as good too.
6. What about canned vegetables? You should try to rinse them.
7. Can anyone think of a vegetable(s) which is actually a grain (like wheat)? Potatoes and Corn.
Homework Assignment
Eat vegetables as often as you can over the next few days and remember to wash them first. Come to the
next class and share what and how much you have eaten. Maybe try some new vegetables!

Todays Topic: Rainbow Fruits (Topic 3 of 3)
Objective
To discuss what fruits and veggies make you strong.
1. Raise your hand if you tried a new fruit this week. Raise your hand if you tried a new vegetable this
week. What did you try????
2. In order to get a variety of vitamins and minerals from your food, think about choosing lots of different
colored foods.
3. Lets see if we can make a rainbow choosing fruits and vegetables that make us strong.
4. Ask kids to raise their hands and give one example or let each grade list a few fruits and veggies of
each color:
Red: Apples, Red Pepper
Orange: Carrots, Orange Pepper, Orange, Clementine
Yellow: Lemon, Banana, Yellow Pepper, Summer Squash
Green: Lettuce, Grapes, Cucumber, Celery, Broccoli
Blue: Blueberries
Purple: Eggplant, Grapes, Blackberries, Cabbage
5. Rainbow of different colored foods can give your energy levels a boost.
Week 3 - Breakfast
Todays Topic: Healthy Breakfast (Topic 1 of 3)
Objective
To discuss the importance of a healthy breakfast from a mental and physical standpoint as
well as the best types of foods.
1. Today we are going to talk about breakfast. What does breakfast mean (break the fast)? Our bodies
need fuel to keep going, just like a car.
2. Did you know that breakfast is the most important meal of the day?
3. If you skip breakfast, your brain and body are literally out of gas and wont be able to perform well.
4. It is also important to eat the right kind of foods at breakfast.
5. Ask for some ideas of the right breakfast foods.
6. Some examples include: Fruit, Eggs, Cottage Cheese, Plain or Light Flavored Yogurt, Turkey Bacon,
High Fiber Cereals (with no added sugar like wheat Chex or puffins) and Whole Wheat Bagels.
7. Try to remember that when you eat fruit and cereal, they provide the spark for energy, but foods with
protein and like eggs, turkey bacon and yogurt provide long lasting energy.
Homework Assignment
Tell them to try and eat a healthy breakfast tomorrow. They will have the opportunity to share their
results in the next class.
Week 3 - Breakfast
Todays Topic: Breakfast Cereal (Topic 2 of 3)
Objective
To discuss the Rule of 4s and learn to read a nutrition label.
1. Last class we discussed the importance of eating breakfast and cereal can be a quick and healthy
choice for breakfast.
2. Your homework assignment last class was to eat a healthy breakfast, who wants to share what they
ate? (Instruct kids to raise their hands to share and put their hand down if a peer mentions what they
ate too)
3. Many breakfast cereals try to convince you they are healthy, but they are not.
4. An easy way to check is to use The Rule of 4s: On the back of the box, check the nutrition facts label
and look for cereals that contain at least 4 grams of fiber and no more than 4+4 or 8 grams of sugar.
5. We have 3 cereals with the labels. Guess if you think they meet the rule: (1) Wheat Chex (2) Honey
Nut Cheerios (3) Lucky Charms
6. Idea: if your favorite cereal does not meet the Rule, try to mix half of your bowl of your cereal with half
a bowl of a healthier option.
7. Ask the kids to check their cereal boxes at home and see if which ones pass the rule.
Note
Please use nutrition label handouts for Wheat Chex, Honey Nut Cheerios, and Lucky Charms. Print off
a few copies and highlight for the kids what to look for. You can pass around class. You can also bring
in real cereal boxes. This is a very helpful tool!
Homework Assignment
Have them check a label at home and report back if it would pass!
Week 3 - Breakfast
Todays Topic: Juice vs. Fruit? (Topic 3 of 3)
Objective
To discuss the difference between juices and fruits.
1. Did anyone remember to check the cereal box at home to see if it passed the Rule of 4s? Ask kids
to share the results quickly.
2. Who drinks juice in the morning with breakfast? Who eats fruit in the morning with breakfast?
3. Did you know that eating an orange, or any fruit for that matter, in its natural or fruit state is healthier
than drinking a glass of juice?
Why because most juices contain a lot of sugar.
4. Who drinks soda in the morning with breakfast? No one, right. That is not a healthy choice...
5. Did you know that some juices contain as much sugar or even more than soda? WOW!
6. Drinking juice might not be as healthy as you thought, right?
7. Try eating an orange or an apple instead of drinking a glass of orange or apple juice!
8. A piece of fruit has lots of fiber in it and makes you feel fuller than the juice, anyhow.
Homework Assignment
Try to eat an orange or apple instead of drinking juice. See if you are fuller. Tell us next class!!!!
Week 4 - Snacks
Todays Topic: Healthy Snack Tests (Topic 1 of 3)
Objective
To discuss how to test if a snack is a super healthy one.
1.
2.
3.
4.
5.
6.
I am going to tell you a way to help you choose a super healthy snack.
Take your snack out of the package or the wrapper if it has one.
Go over to the kitchen sink and turn on the water, run your snack under the water!
Can you still eat it?
If yes, it is probably a super choice; if no, maybe you can make a different choice.
What are some things that would be ok to eat after you run under water? Fruits and Vegetables, such
as Apples, Grapes, Strawberries, Carrots and Peppers, Hard Boiled Eggs, Cheese Sticks, Nuts (if no
allergies) ....
7. What would not be ok to eat? Cookies, Potato Chips, Donuts, Twinkies ....
8. Another test could be if the food you are eating gets stuck in your teeth, then it is not a good
choice either. (This can be in response to lollipops or candy or raisins being ok to eat after running
them under water.)
Homework Assignment
Think about this when you get home from school today and see if you can may a really super choice!
Week 4 - Snacks
Todays Topic: Portion Sizes (Topic 2 of 3)
Objective
To discuss the importance of portion sizes.
1. Does everyone remember the super healthy snack test we talked about last class?
2. Today we are going to talk about other ways to help you eat the right amount of your snack.
3. What are some super snack choices? Apples, Carrot Sticks, Peppers, 2% Cheese Sticks, Turkey
Rollups, Whole Wheat Crackers and Nuts.
4. It is important to eat the right amounts of super healthy foods. Knowing the right portion size can help
you determine how much food to eat.
5. If you are eating something from a package, the serving size is actually listed on the back of the box
at the top of the nutrition label.
6. How many crackers do you think are in a serving? For most brands, one serving of crackers is equal
to 5 crackers.
7. Other helpful snack tips include:
Use your hand to determine the right size
Your index finger is to measure the amount of cheese
Your palm measures protein like lunch meat
An open handful measures bag snacks like pretzels
A closed handful measures nuts and seeds
Your tip of your thumb measures fats like peanut butter, butter and salad dressing
Take what you want on your plate and put away the serving container or dish
Try to sit and eat at the table, not from a bag or box.
Note
Consider bringing in a box of crackers to show where the serving size is listed.
Week 4 - Snacks
Todays Topic: Super or Sluggish Game (Topic 3 of 3)
Objective
To discuss the importance of food choices so you feel super!
1. We are going to play a fun game today called Super or Sluggish?
2. Super foods get a thumbs-up and sluggish foods get a thumbs-down.
3. If a food is healthy and gives you lots of energy, it is a super food. If a food is not so healthy and
doesnt give you energy, it is a sluggish food.
4. I am going to read a list of foods and you can call out Super or Sluggish after each one.
5. If the response is closely mixed, talk about why the kids think it is or is not super or sluggish (healthy)
and then have them vote again.
Chicken: Super
French Fries: Sluggish
Turkey Burger: Super
Orange: Super
Ice Cream: Sluggish
Blueberries: Super
Potato Chips: Sluggish
Soda: Sluggish
Nuts: Super
Week 5 - Drinks
Todays Topic: Water (Topic 1 of 3)
Objective
To discuss the importance of water consumption.
1. Water is the most important thing you can put into your body to stay healthy and fit. All living things
need water to survive.
2. Did you know that about 2/3 of our body is made up of water?
3. Thirst is your bodys way of telling you that it needs more water.
4. When are the best times to drink? Before, during and after exercise and whenever you feel thirsty.
5. Question-How does your body lose water?
Your body loses water through sweat, going to the bathroom and even breathing.
6. Question- Who knows what it means to be dehydrated?
Dehydration means lack of water.
7. We say you are dehydrated when you dont have enough water for your body to function at its best.
8. It is important to drink water throughout the day, especially when it is hot outside and when you are
exercising.
9. What do you think about vitamin water? Is that better? NO!!!! It has lots of added sugar.
10. Whenever you have a choice of what to drink, remember nothing beats a cold glass of water!
Week 5 - Drinks
Todays Topic: What to drink while exercising? (Topic 2 of 3)
Objective
To discuss the importance of replenishing your body after physical activity.
1. Last class we talked about water. We are going to talk about it again ...
2. Who was thirsty today when you were running (name daily activity)?
3. What do you think is the best way to quench your thirst when exercising? Ask for some answers;
take 2 or 3 suggestions (water!)
4. Does anyone ever drink a sports drink such as Gatorade?
5. Did you know that an average 8 oz. bottle of a popular sports drink has as much sugar as 6
Hersheys kisses?
6. Did you know that the Gatorade bottle you buy from a vending machine is 20 ounces or 2.5
servings? Remember the serving size is what you are supposed to eat or drink at one time.
7. The electrolytes (things that add water back into your body) in a sports drink like Gatorade are
geared for athletes that participate in vigorous activity for more than 1 hour.
8. How long do we exercise at BOKS? Usually 20 to 30 minutes.
9. So, what is the best choice for you to drink when exercising?
W ATER!
10. Just one more interesting fact, how many Hershey kisses does a 12 oz. can of Coke have? 16 kisses!
Note
It may be helpful to bring in an 8 ounce and 20 ounce sized bottle as a prop (Coke and Gatorade). You
can also bring in Hersheys kisses or sugar cubes.
Week 5 - Drinks
Todays Topic: Smoothies (Topic 3 of 3)
Objective
To discuss how to make a tasty, super treat!
IDEA: Have a smoothie party! Ask the kids to bring in a variety of fruits, yogurt, juice, cups, etc. Also
consider bringing in apples for kids who will not drink the smoothies. Trainers can bring in blenders, ice
cubes, knives, colanders, and cutting boards. Get some extra parents to volunteer to cut the fruit and
make the smoothies while the kids are in class. This is a great end of session activity too!
1. All week we have been talking about what to drink. What is the best thing to drink? WATER
2. There is another drink made with fruit that is super yummy, sweet, and a good treat anytime of the
day. What is it? A SMOOTHIE!
3. Who knows what a smoothie is? What do you need to make a smoothie? Ask for suggestions:
A blender, food processor or really good mixer and bowl and an adult!
A baseball sized amount of fruit, can be fresh or frozen
Things that work well: Bananas, Mango, Strawberries, Kiwi and Berries
Add a golf ball sized amount of Nut Butters (Peanut, Almond, Cashew) if you want and are not
allergic.
Things that dont work so well include Melon (too watery), Pineapple and Citrus Fruits (too stringy).
Ice cubes
4. Maybe something white like.... (ask for suggestions) - A tennis ball sized amount of plain, Greek or
Light Yogurt, a little 2% Milk, a Little Soy Milk or Soy Yogurt, Coconut Milk.
5. Put it in the blender and go for it, but FIRST make sure your mom or dad are around and say it is ok
and help!
6. Enjoy it!
Week 6 - Ingredients
Todays Topic: Ingredients (Topic 1 of 3)
Objective
To discuss the importance of reading the nutrition label.
1. When you look a box of food, you need to make sure that you read more than just the front of the box
before you ask your parent to buy it!
2. When you turn the package around, you want to look at two things: the ingredient list and the nutrition
label. This week well talk about the ingredient list. Next week well talk more about the nutrition label.
3. The ingredient list tells exactly what is in the food you are buying. It is written with really small letters.
4. The first ingredient on the list is the biggest. This means that the food you are eating is mostly
made up of the ingredients that come first on the list. Read the list. What is the first ingredient?
5. You should also look at the second items on the list. There is a lot of that ingredient too.
6. Are the first and second ingredients super healthy for you? If not, could you make a different choice?
Note
Consider bringing in some packages that contain legible ingredient lists to show the kids. Bring in
some foods with a few ingredients (Triscuits) and then some with tons (Oreos).
Todays Topic: Easy to Pronounce Ingredients (Topic 2 of 3)
Objective
To discuss the general rule of fewer ingredients.
1. Last class we discussed the importance of reading the ingredient list on the package of food.
2. A general rule is that foods with fewer ingredients and made with words you know, are healthier for
you.
3. Fruits and Vegetables, such as Apples or Carrots, only have one ingredient. Pumpkin seeds are made
only of pumpkin seeds and sometimes a little salt.
4. Triscuits are a super snack choice because they only have 3 easy to pronounce ingredients Whole
Wheat, Oil and Salt.
5. Other super snack choices are Hard Boiled Eggs, Deli Meat, 2% Cheese Sticks, Low Fat Cottage
Cheese, Fresh Fruits and Vegetables, Applesauce without added sugar, Fruit Cups in Water and Nuts
as long as you are not allergic.
6. Can you think of a snack you had yesterday that only had a few easy to pronounce ingredients?
Todays Topic: Hard to Pronounce Ingredients (Topic 3 of 3)
Objective
To discuss the importance of looking for hard to pronounce ingredients and eating foods with
few ingredients.
1.
2.
3.
4.
5.
6.
7.
This week we already talked about the importance of reading the ingredient list on your food.
Who has ever heard of partially hydrogenated oil? (ask kids to raise their hands if they have)
What is it? It is an unhealthy fat.
Who has ever heard of high fructose corn syrup? (ask kids to raise their hands if they have)
What is it? It is another word for sugar.
These are unhealthy ingredients added to many foods and can make you feel sluggish.
Read through the ingredient list. Sometimes these items are not the first or second ingredient and
may be hiding in the middle of the list.
8. See if you can eat fewer foods that contain partially hydrogenated oil and high-fructose corn syrup or
sugar.
9. If you see them in the ingredient list, can you make a different food choice or choose another similar
food with less of it?
10. If you choose to eat fruits and vegetables, they just have one ingredient, themselves
Homework Assignment
Trainers can bring in more labels to use as props to set up homework assignment.
Try reading some different labels on the foods you eat and you will be amazed at what you can learn!
Week 7 Nutrition Labels

Todays Topic: Nutrition Labels Part 1 (Topic 1 of 3)
Objective
To discuss what nutrition facts mean on a label.
1. Last week we talked about how important it is to read the ingredient list on the back of a food
packagenot just reading the front of the food package.
2. The fewer the ingredients, the more likely the food is a Super food and not a Sluggish food.
3. Today we are going to learn about the Nutrition Facts Label which can also help to figure out if a food
is Super or Sluggish.
4. There are 5 main things to notice on the nutrition label: Servings per Container, Calories, Trans Fat,
Fiber, and Sugar. Today we will talk about the first two: Servings per Container and Calories.
5. Lets look at a Super cereal: Wheat Chex. Look to see how many servings are in the box, before you
start to eat! Try to remember that the serving size tells how many portions you should be able to eat of
this food before the box is empty.
6. Now lets look at the calories. Remember that is the number of calories for each serving, not for the
whole box.
7. Remember that too much of even a good thing, like a Super cereal, will make you feel sluggish.
Note
Use the Wheat Chex label, you can make several copies to hand out if it is easier or bring in the actual
box of cereal.

Objective
To further understand how to read a nutrition label and determine if it is a Super food.
1. Today we are still talking about the Nutrition Facts Label.
2. Remember, there are 5 main things to notice on the nutrition label: Servings per Container, Calories,
Trans-Fat, Fiber, and Sugar. Last time we talked about Servings and Calories. Today we will talk
about Trans-Fat, Fiber, and Sugar.
3. Lets look at our Super cereal: Wheat Chex. How much Trans Fat per serving: 0 - Thats Super! The
less Trans-Fat, the better.
4. Now lets look at the Fiber. How much fiber per serving: 5 - Thats Super too! The more Fiber, the
better.
5. Now lets look at the Sugar. How much Sugar per serving: 5 - Thats Super too! The less Sugar, the
better.
6. Who remembers the Rule of 4s for breakfast cereal? The cereal should have 4 or more grams of
Fiber and less than 4+4 or 8 grams of Sugar.
7. Use the information weve learned today to check out the food labels of your favorite foods. The more
fiber and the less sugar and trans-fat the better. That would be a SUPER food.
Note
Use Wheat Chex label or bring in the box to pass around
Homework Assignment
When you go home check out some of your favorite foods, see how much sugar they contain and report
back to us!

Objective
To further develop the understanding of Super vs. Sluggish foods by reading the Nutrition Label.
1. Today we will finish talking about the Nutrition Facts Label.
2. I am going to describe the contents of a nutrition label. Tell me if you think the food is Super or
Sluggish:
Servings per Container: 12
Calories per Serving: 100
Trans Fat: 0
Fiber: 0
Sugars: 13
3. Sluggish, right? Because of all the Sugar and no Fiber.
4. This is the information for Strawberry Newtons, which are like Fig Newtons.
5. If we think about what we learned about ingredients a few weeks ago you will see that strawberries are
listed as the 5th ingredient, behind all the sugar and partially hydrogenated cottonseed oil. If you
choose to eat an actual strawberry instead, you grab it and go and dont need to read the label.
Note
Use a Strawberry Newton label; you can make several copies to hand out if it is easier or bring in a
package. That will really make it real for the kids. You can also bring in a pack of strawberries.
Week 8 Macronutrients
Todays Topic: Introduction (Topic 1 of 4)
Objective
To introduce macronutrients.
1. Today we are going to talk about macronutrients. What a long word! Can you say it with me?
2. MA-CRO-NU-TRI-ENTS.
3. What is a macronutrient? It is a nutrient (or food) in our diet that provides us with energy.
4. We need macronutrients to live and we eat a lot of them.
5. There are three types of macronutrients. Can you guess what they might be?
6. Protein
7. Fat
8. Carbohydrates.
9. What are they again? Please say them with me, Protein, Fat and Carbohydrates.
10. We will talk about eat macronutrient in a class coming up.
Homework Assignment
Ask someone at home if they know what a macronutrient is
Todays Topic: Protein (Topic 2 of 4)
Objective
To introduce macronutrients, providing elaboration on what foods contain proteins.
1. Who remembers what we talked about last class? MA-CRO-NU-TRI-ENTS.
2. What is a macronutrient? It is a nutrient (or food) in our diet that provides us with energy.
3. There are three types of macronutrients. Protein, Fat and Carbohydrates. We will just talk about
protein today.
4. Protein This is anything that walked, swam or flew before it got to you or came from something that
walked, swam or flew before it got to you. Can you think of some examples of Protein?
Steak or Hamburger (cows walk)
Turkey or Chicken (birds fly)
Tuna or Salmon (fish swim)
Eggs (come from chickens)
Milk (comes from cows)
5. Theres one exception to the Protein definition? Does anyone know what it is? Beans like soy or ones
you find in chili or humus.
6. When is the best time to eat Protein? Anytime is a great time to eat Protein! You can eat it with every
meal.
7. Protein is the macronutrient that fills you up the most. It really keeps you satisfied!
8. What kind of protein is best to eat? Lean Protein is best like Turkey, Chicken, Fish, Seafood, Eggs,
Ham and Roast Beef.
Homework Assignment
Try to eat some protein at every meal and see if you feel fuller/have more energy.
Todays Topic: Carbohydrates (Topic 3 of 4)
Objective
To discuss what a carbohydrate is and what it does for your body.
1.
2.
3.
4.
5.
6.
7.
8.
Today we are going to talk about macronutrients again.

What is a macronutrient? It is a nutrient (or food) in our diet that provides us with energy.
There are three types of macronutrients. Protein, Fat and Carbohydrates.
Today we will talk about Carbohydrates. Say it with me, CAR-BO-HY-DRATES. That is kind of hard
to say too. You can call a Carbohydrate a Carb for short.
Who can guess what a Carbohydrate is? Fruits, Vegetables and Grains.
So, lets think about some examples of carbohydrates:
Apples, Mangos, Bananas any kind of fruit
Carrots, Lettuce, Peppers any kind of vegetable
Whole Wheat Bread, Oatmeal, Brown Rice, Whole Wheat Crackers and Pretzels and Pasta any
kind of grain
Some Carbohydrates are super to eat and have 1 or just a few ingredients and you can pronounce like
Apples, Carrots, Triscuits, and Oatmeal.
Sluggish Carbohydrates have lots of ingredients and it is may be hard to pronounce them. What are
some examples? Pop tarts, Cheese-its, Oreos, Strawberry Newtons.
Homework Assignment
When you eat carbohydrates, see if you can eat more super ones than sluggish ones.
Todays Topic: Fats (Topic 4 of 4)
Objective
To discuss the importance of having fat in your diet.
1.
2.
3.
4.
Who remembers what we are talking about this week? MA-CRO-NU-TRI-ENTS.

What is a macronutrient? It is a nutrient (or food) in our diet that provides us with energy.
We already talked about Protein and Carbohydrates, what is left?
Today we will talk about fat. Did you know that eating fat will NOT make you fat? In fact, it does the
exact opposite. If you eat fat, it helps you to feel fuller like Protein.
So, what are Fats? Oils, Spreads, Dressings and Nuts. Here are some examples:
Olive Oil, that your parents may cook with
Spreads like mayonnaise that you put in tuna fish or on a sandwich
Dressings like ranch dressing to dip your veggies in
Nuts and Seeds like Peanuts, Walnuts, Sunflower Seeds and Nut Butters like Peanut and Almond
Butter. (only if you are NOT allergic)
Avocado is also a Super fat!
5. Just like Carbohydrates, eating too much Fat may make you feel sluggish.
6. When we talked about snacks a few weeks ago, we talked about an easy way to know the right
amount of fat to eat. Do you remember? The amount of fat you are eating in one serving should be
equal to the size of the tip of your thumb.
Note
Consider bringing in a tablespoon and some dressing or mayo to use as an example of a serving size.
Week 9 Games
Todays Topic: Riddles (Topic 1 of 2)
Objective
To have fun learning about nutrition through riddles.
1. What fruit always travels in groups of two?
Pears
2. Why did the cookie go to the doctor?
It was feeling crummy
3. What kind of beans have landed on the moon?
Human beans
4. What do you call cheese that isn't yours?
Nacho cheese
5. Which vegetable's name and first letter sound the same?
Pea
6. How can you knock over a full glass and not spill any water?
When its filled with milk
7. How do you make soup rich?
Put 14 carrots in it.
8. How do you make a strawberry shake?
Take it to a scary movie.
9. How does the gingerbread man make his bed?
With cookie sheets.
10. What does corn say when picked?
Ouch my ears.
Week 9 Games
Todays Topic: True or False (Topic 2 of 2)
Objective
To have fun learning about nutrition by asking true and false questions.
Raise your hand if you know the answer:
T/F: The part of the potato we eat is actually the root.
TRUE a potato is a root vegetable. Does anyone know other root vegetables? (Carrots, Onions,
Parsnips.)
T/F: Early Americans thought tomatoes were poison.
TRUE they avoided them until a few brave people ate them in public and showed they were not
harmful.
T/F: A tomato is a vegetable.
FALSE it is a fruit because it has seeds.
T/F: The banana plant takes many years to grow, but once it is grown, it produces lots of bunches
of bananas.
FALSE the banana plant grows very fast 20 to 30 feet in one year. After that it produces one bunch
of bananas a year.
T/F: In the US, Florida and Hawaii grow more oranges than any other
states. HALF TRUE - Florida is #1, but California is #2.
T/F: Apples were probably the first fruit grown by early
farmers. TRUE
T/F: There are over 3,000 different types of apples grown around the
world. FALSE- There are actually 7,000!
T/F: If you cut up a raw potato and plant it in soil, it will grow into a potato
plant. TRUE (cool, huh?)
T/F: Broccoli florets (tops) are actually unopened flower
buds. TRUE
Week 10 Review
Todays Topic: Breakfast Review (Topic 1 of 3)
Objective
To review the key points of breakfast.
1. Who remembers what the most important meal of the day is? BREAKFAST!
2. Who remembers what breakfast means (break the fast)?
3. It is important to eat the right kind of foods at breakfast, so who knows some Super Healthy choices for
breakfast? Fruit, Eggs, Plain or Light Flavored Yogurt, Turkey Bacon and Whole Wheat Bagels.
4. Guess what I left out? Cereal can also be a Super Healthy choice too, right?
5. Who remembers the trick to see if a cereal is Super? The Rule of 4s
6. On the box, check the nutritional information label and look for at least 4 grams of fiber and no
more than 4+4 (8) grams of sugar.
7. What can you do if your favorite cereal does not meet the Rule? Try to mix half a bowl of your
cereal with half a bowl of a Super Healthy option.
8. Have you tried anything new for breakfast since BOKS started? If yes, what did you try and how did
you feel when you ate it?
Week 10 Review
Todays Topic: Healthy Drink Review (Topic 2 of 3)
Objective
To review the key points of healthy drinks.
1. Does anyone remember what the best thing to drink after exercising is? WATER!
Actually, what is the best thing to drink anytime? WATER!
2. What is a super choice to make: a piece of fruit, such as an orange, or fruit juice, such as orange
juice?
A piece of fruit!!
3. Do you remember that eating an orange or any fruit in its natural state is healthier compared to
drinking a glass of juice?
Why? Because the fruit actually has more fiber and keeps you feeling more full than the juice!
4. What about Gatorade or Vitamin Water? Are those drinks as good as drinking water?
NO! Why? Because those drinks have lots of sugar and things meant for endurance athletes, not
kids.
5. Dont forget you can also make your own yummy fruit drinks by using a blender to make a
SMOOTHIE! This is a super and nutritious option!
Week 10 Review
Todays Topic: Snack Review (Topic 3 of 3)
Objective
To review the key points of snacks.
1. Does anyone remember what the really healthy snack test is?
Choose your snack and take it out of the package or wrapper, then go over to the kitchen sink
and run your snack under the water!!
2. Can you still eat it?
If yes, it is probably a super choice. If no, can you make a different choice?
3. Does anyone know some healthy snacks to eat (those that would be ok to eat after you run under
water)?
Any Fruit, Vegetable, Hard Boiled Eggs, Cheese Sticks, Nuts.
4. Does anyone know what snacks would not be ok to eat after you run them under water?
Cookies, Chips, Donuts, Twinkies, etc. or anything that gets stuck in your teeth.
6. What are some ways to determine if you are eating the right amount for your snack?
If you are eating something from a package, the serving size is actually listed on the back of the box
on the top of the nutrition label.
Use your hand to determine the right size, remember
Week 11 Review
Todays Topic: Ingredients Review (Topic 1 of 3)
Objective
To review key points of ingredients.
1. We have spent a lot of time talking about the ingredients in your foods, so this class we will review
everything we talked about and answer questions.
2. REMEMBER: You cant just read the big words on the front of the food package! You need to read the
small writing on the back to find out what the food is really made of because the pictures on the
package sometimes try to make food look healthier than it really is.
3. REMEMBER: When you turn the package around, you want to look at the ingredient list. The first
ingredient on the list is the biggest, which means there is the most of this in your food.
4. REMEMBER to look for high-fructose corn syrup in the ingredient list, which is just more sugar. When
you read the list, what is first? Is it sugar? Could you make a better choice?
5. REMEMBER to look for partially hydrogenated oil in the ingredient list. This is a sluggish fat. Try to eat
foods without it.
6. REMEMBER to try and avoid foods with a long list of ingredients that are hard to pronounce. See that
Triscuits have just 3! (whole wheat, oil and salt)
7. REMEMBER Fruits and vegetables have just one ingredient, they are easy to pronounce and they
contain fiber. Most of all, they taste delicious!
Week 11 Review
Todays Topic: Nutrition Labels Review (Topic 2 of 3)
Objective
To review key points of nutrition labels.
1. Who can remember the 5 main things to notice on the nutrition label?
Servings per Container
Calories
Trans Fat
Fiber
Sugar
2. REMEMBER: You should look to see how many servings are in the box before you start to eat! The
serving size tells how many times you can eat this food before the box is empty.
3. REMEMBER: The number of Calories on the label is for each serving, not for the whole box.
4. REMEMBER: The less Trans-Fat in a food, the better.
5. REMEMBER: The more Fiber, the better. You can find fiber in things that are made with Whole
Grains, like Whole Wheat Bread, Cereal, Pasta, Pretzels and Crackers.
6. REMEMBER: The less sugar, the better.
7. Riddle What can you put into your body that has no serving size limit; no calories; no trans-fats, no
fiber and no sugar, but is still super healthy? WATER!
Week 11 Review
Todays Topic: Macronutrients (Topic 3 of 3)
Objective
To review key points about macronutrients.
1.
2.
3.
4.
5.
6.
7.
Who remembers what a macronutrient is? Protein, Fat and Carbohydrates.

When do you eat Protein, Fat and Carbs? At every meal!
What is Protein? Anything that walked, swam or flew before it got to you!
What is a super kind of Protein? Lean Protein!
What is a Carb? Fruits, Vegetables and Grains.
What is a super kind of Carb? One with only 1 or a few ingredients!
What is important to remember about Fat? Fat will NOT make you fat as long as you dont eat
too much!
8. What is the name of a really Sluggish Fat? A Trans-Fat!
9. What are some Fats that are good to eat? Almonds, Avocado, Ranch Dressing, Cream
Cheese, Peanut Butter, Sunflower Seeds
Week 12 Games
Todays Topic: Protein, Fat, Carbohydrates (Topic 1 of 3)
Objective
To identify different types of food.
1. Today we are going to play a game to see if you can figure out if a food is a Protein, Fat or
Carbohydrate.
2. I will say a kind of food and you tell me what it is Protein, Carb or Fat.
3. Raise your hand if you know the answer. You can ask kids to answer by grade:
Baked Chicken Nuggets (protein)
Oranges (carb)
Peanut Butter (fat)
Avocado (fat)
Baby Carrots (carb)
Whole Wheat Pretzels (carb)
Hard Boiled Eggs (protein)
Lunch Meat (protein)
Cream Cheese (fat)
Pizza (all three the crust is a carb, the sauce and veggies are also carbs, the oil to cook with is fat
and the meat on top and the cheese is protein)
Week 12 Games
Todays Topic: Healthy Food 20 questions (Topic 2 of 3)
Objective
To identify what kind of food it is (Chicken Noodle Soup).
1. Today we are going to play a game to see if you can figure out what food I am thinking of.
2. Here are some questions to get you started, but the kids will need to do the rest of the work. The
kids should raise their hand to participate in the game. You can ask kids to answer by grade:
What type of macronutrient is it? (all 3, Protein, Fat and Carb)
Is it hot or cold? Hot
Can you buy it in a store? Yes
Can you make it at home? Yes
Can you eat it with your hands? No
Can you eat it with a fork? No
Can you eat it with a spoon? Yes
Does it have fruit? No
Does it have vegetables? Yes
Does it have carrots? Yes (Celery and Onions too)
Does it have rice? No, but it could
Does it have noodles? Yes
Does it have some kind of meat? Yes
Does it have fish? No
Does it have chicken? Yes
Do you need to blow on it before you eat it? Yes
Do you serve it on a plate? No
Do you serve it in a bowl? Yes
Can you buy it at McDonalds? No
Can you buy it at another kind of restaurant? Yes
Week 12 Games
Todays Topic: Which food doesnt belong and why? (Topic 3 of 3)
Objective
To identify which food from the list doesnt belong and why.
Today we are going to play a game to see if you can figure out which food from the list doesnt belong.
The kids should raise their hand to participate in the game. You can ask kids to answer by grade:
1. Apple, Orange, Banana, Rice
Rice because it is a grain, not a fruit
2. Chicken, Roast Beef, Tuna Fish, Tomato
Tomato because it is not protein.
3. Water, Smoothie, 100% Juice, Gatorade
Gatorade because it is not a super drink
4. Grapes, Cucumbers, Zucchini, Eggplant
Eggplant because it is not green
5. Milk, Cheese, Yogurt, Deli Meat
Deli meat because it is not a dairy product
6. Peanut Butter, Ranch Dressing, Avocado, Jelly
Jelly because it is not a fat.
7. Wheat Chex, Triscuits, Whole Wheat Pretzels, Hamburger
Hamburger because it is not a grain.
8. Cheese Stick, Hard Boiled Egg, Carrot, Goldfish
Goldfish because it is not a snack that you can run under water!
BOKS Bits
Session 2
Week 1 - Introduction
Todays Topic: BOKS Bits (topic 1 of 3)
Objective
Explain the BOKS Bit and the general purpose of the Bits.
1. Today is the first class of BOKS this session. If you are new to BOKS, we want to introduce you to the
BOKS Bit.
2. At the beginning or end of every class, one of your trainers is going to talk to you about food. kids who
have been at BOKS before are familiar with the Bits. This session we will learn some new things and
review important topics from the previous session.
3. Even though these talks are short, they will give you really good information and tips about
making super food choices.
4. Sometimes we will talk about things that are not related specifically to food, but are geared to help you
stay healthy.
5. Please share all this information at home with you family, your parents and siblings.
6. They may learn something new during the session too!
ideally increased knowledge will positively impact their behavior. The BOKS bits will be reinforced in
Todays Topic: Real Food (Topic 2 of 3)
Objective
Help kids understand the simplest rule for healthy eating.
1. Here is the worlds simplest rule for Healthy Eating: Eat Food, Real Food.
2. What is real food?
Fruits and Vegetables, like apples and carrots
Whole Grains like whole wheat bread and pasta
Beans, Nuts and Seeds like black beans, almonds and pumpkin seeds
Dairy, like milk and low fat yogurt or cheese
Fish, Poultry and Meat, like tuna fish, chicken and hamburgers
Real food grows outside in a field or exists in nature
3. Real Foods are perfect fuel to make you GO! They help you grow and learn and stay healthy.
4. They fuel your mind and body and make you feel SUPER!
5. We will talk a lot about SUPER foods that make you GO at BOKS!
Objective
Help kids understand the simplest rule for healthy eating.
Who remembers the worlds simplest rule for Healthy Eating? Eat Food, Real Food.
Real Foods are fruits and vegetables, whole grains, nuts, beans, dairy products and meats.
Real Foods are perfect fuel to make you GO, GROW and feel SUPER!
Many foods you buy are processed in a factory and dont include fresh, real foods. Lets call these
foods fake foods!
5. Who can give me some examples of fake foods? (Trainers, below is a list to help get kids started):
Potato chips
Soda
Ice cream
Candy bars
Pop tarts
6. Sometime fake foods can have REAL foods in them, but because they are processed, it makes them
fake. Can you think of any foods like this? (Trainers, below is a list to help get kids started):
Chicken Nuggets
Hot dogs
Fruit rollups
7. Fake foods may not give you the fuel to go; instead they may make you may feel SLUGGISH and
feel like saying WHOA!
8. So what kind of foods should you try to eat? REAL FOODS!
1.
2.
3.
4.
Week 2 The Basics

Todays Topic: Sleep (Topic 1 of 3)
Objective
Help kids understand the importance of sleep.
1. How old are most of you? Somewhere between the ages of 5 and 11, right?
2. How much sleep do you think you need to have at your age? Typically, 10 to 11 hours
3. How can I tell if I am getting enough sleep?
Do I wake up feeling rested?
Am I in a pretty good mood most of the time?
Am I getting close to 10 hours of sleep?
Am I able to listen and participate in school without feeling sleepy?
4. If you answered no to some of these questions, you may need a little more sleep.
5. Remember on BOKS days, you get up at least an hour earlier to come to school. How should that
impact your bedtime the night before? You need to get into bed earlier, right?
6. Getting enough sleep goes hand and hand with staying healthy. You are getting exercise and eating
super foods, you need to get your rest too!
7. Here are some tips to help you get to sleep easier:
Try a wind-down activity (read, draw, listen to music) 1 hour before bed
Stay away from chocolate or soda in the evening hours as they contain caffeine, which can keep
you awake.
If you tried, but just cant fall asleep, get out of bed and try a wind-down activity again and get
back into bed when you feel more tired.
Suggestions
Send home the sleep handout with the kids this week.
Week 2 The Basics

Todays Topic: Well-Balanced Meal (Topic 2 of 3)
Objective
To think about eating a variety of different foods.
1. An easy way to make sure your meal is a nutritious meal is to have a variety of colors on your plate.
2. If you eat lots of food that are the same color, it may not be well balanced.
3. Think about foods that are white milk, turkey, potatoes, bread, and cream cheese. If you ate all
these foods together, your plate doesnt have a lot of color variety.
4. Lets take turns (by grades) making a healthy plate with foods that are
Green
White
Tan or Brown
Red or Yellow.
5. Raise your hand when you want to add something to the plate.
6. Here is an example:
7. Green (salad), White (milk), Brown (steak), Red (apple)
8. Lets see if we can make our own plate or two.
Suggestions
Green (broccoli, zucchini, green beans, grapes), White (rice, yogurt, cream cheese), tan or
brown (chicken, hamburger, sausage), Red/yellow (strawberries, watermelon, banana, peppers)
Week 2 The Basics

Objective
To discuss the importance of water consumption.
1. Water is the most important thing you can put into your body to stay healthy and fit. All living things
need water to survive.
2. Did you know that about 2/3 of our body is made up of water?
3. Thirst is your bodys way of telling you that it needs more water.
4. When are the best times to drink? Before, during and after exercise and whenever you feel thirsty.
5. How does your body lose water???Your body loses water through sweat, going to the bathroom and
even breathing.
6. Who knows what it means to be dehydrated? Dehydration means lack of water.
7. We say you are dehydrated when you dont have enough water for your body to function at its best.
8. It is important to drink water throughout the day, especially when it is hot outside and when you are
exercising.
9. What do you think about vitamin water? Is that better? NO!!!! It has lots of added sugar. So does
Gatorade!
10. What can you do to give your water some variety? Add a slice of lemon, lime or orange to your
water!
11. Whenever you have a choice of what to drink, remember nothing beats a cold glass of water!
Week 3 Real vs. Fake

Todays Topic: Beyond the Label, Part 1 (Topic 1 of 3)
Objective
To start making healthy choices
1. If your food comes in a package or box, what should you do?
2. READ it BEFORE you EAT it!
3. How can you remember that? Try using these hand motions:
Read it (open hands like a book)
Before (roll hands like you are spinning a wheel)
Eat It (take both hands and pretend to eat)
Chomp chomp (Place hands together, palms touching and pretend to chomp/eat something)
4. What does this mean? You can be an ingredient detective and look at what your food is made of.
5. How do you do that? Turn the box or package over and read the ingredient list.
6. We will talk about this more next class!
Suggestions
Pass out the hand motions on cards for the kids to practice!
Homework
Practice the hand motions for Read it Before you Eat It, Chomp, Chomp!

Objective
To start reading food package ingredient lists to make healthy choices
1. Do you remember last class we talked about being an ingredient detective, looking to see what
your food is made of? Today we are going to tell you how to do it!
2. Pick up your package and turn it around to see the ingredient list.
3. The ingredient list tells exactly what is in your food. The first ingredient on the list is the biggest. This
means that the food you are eating is mostly made up of the ingredients that come first on the list.
4. You should also look at the second items on the list. There is a lot of that ingredient too.
5. If the list of ingredients is really long or you cant pronounce the ingredients, it is a sign that the food
is probably a fake food.
6. When it comes to ingredients, the rule of thumb should be Keep it Real, Short and Simple!
7. And remember, Read it Before you Eat it! (You can do the hand motions again to reinforce the topic.)
Suggestions
Bring in some food labels/packages with really long lists and short lists of ingredients.

Objective
To start making healthy choices
1. If you want to be a really good ingredient detective, think about this ...
2. Can you find the ingredients listed on your package in your kitchen or do they sound like they belong
3.
4.
5.
6.
7.
in a science lab?
Remember, whenever possible it is always best to eat REAL food. Real food makes you GO and feel
SUPER.
FAKE foods make you feel like WHOA should I really eat this it will make me feel SLUGGISH!
Some signs of FAKE foods are:
Sugar is one of the first 4 ingredients
Contains high fructose corn syrup
Contains hydrogenated or partially hydrogenated oils
Artificial flavors and colors
Here is a final clue if you cant picture your food item, growing in a field or existing in nature, it is
not a REAL food!
Remember, READ IT BEFORE YOU EAT IT (Do the hand motion again)!
Week 4 Vitamins
Todays Topic: Introduction to Vitamins A and D (Topic 1 of 2)
Objective
To explain what vitamins are and why they are important for your body.
1. Today we are going to talk about vitamins. Who knows what a vitamin is?
2. Vitamins are found in foods and your body needs them to grow, go and feel SUPER. Each vitamin
has a special role in your body and it is important that we get enough of each one.
3. There are many different kinds of vitamins. Vitamins have letter names like A, B, C, D, E, K etc.
Different vitamins do different things to help keep you healthy.
4. Vitamin A helps to prevent eye problems, fight disease and keep your skin healthy.
5. You can find Vitamin A in orange vegetables like carrots and in orange fruits like cantaloupe.
6. Vitamin D strengthens bones because it helps your body absorb calcium.
7. You can get Vitamin D when you get sunlight on your body. You can also get it from fish (like salmon),
egg yolks and fortified foods like milk.
Week 4 Vitamins
Todays Topic: Vitamins C and Others (Topic 2 of 2)
Objective
To explain what vitamins are and why they are important for your body.
1. Who remembers what we talked about last class? VITAMINS
2. What are vitamins? Vitamins are found in foods and your body needs them to grow, go and feel
SUPER.
3. Last class we talked about Vitamin A and D. Today we are going to talk about Vitamin C.
4. Vitamin C helps to keep your skin, teeth, gums and bones healthy. It also helps your wounds or cuts
to heal.
5. Who knows what foods contain Vitamin C? ORANGES! A lot of other things do too like, red berries,
peppers, tomatoes and broccoli.
6. The best way to make sure you are eating a variety of vitamins is to choose fruits and vegetables
with lots of different colors!! Imagine a rainbow!!
each class. The primary purpose of presenting the BOKS Bit is to increase the ki ds knowledge and
Week 4 Minerals
Todays Topic: Introduction & Calcium (Topic 1 of 1)
Objective
To explain what minerals are and why they are important for your body.
1. Today we are going to talk about minerals. Who knows what a mineral is? It sounds like something
that you dig up in a mine, but you can actually find minerals in foods.
2. Minerals are important to help you grow, go and feel super, just like vitamins. Each mineral has a
special job just like vitamins too.
3. There are many different kinds of minerals and they all do different things. Can you think of some
minerals? Calcium, Iron, Sodium, Potassium, Zinc, Magnesium, Phosphorous and even Fluoride.
4. Lets talk about Calcium you need to have calcium to build strong bones and teeth. It is
also important to keep your muscles working and strong too.
5. Who remembers what vitamin helps you absorb calcium? Vitamin D!
6. You can find Calcium in dairy products such as milk, cheese and yogurt. You can also find it in leafy
green vegetables like spinach. It is also in beans, tofu and almonds.
7. REMEMBER, if you eat a variety of different colored fruits, vegetables and lots of REAL food, your
body will be filled with minerals too.
Week 5 Sugar
Todays Topic: Is there sugar in my food? (Topic 1 of 3)
Objective
To share other names for sugar so that kids can be better ingredient detectives.
1. Do you remember a few weeks ago when we first talked about being an ingredient detective?
2. There is one ingredient that is hiding in lots of foods. Who can guess what it is? I will give you a hint,
it makes you feel Sluggish ...SUGAR!!
3. Sugar does not add any nutritional value to your food it has NO Vitamins!
4. Eating too much sugary foods is also bad for your teeth.
5. Some food manufacturers call sugar by other names, so that it can more easily be hiding in your
foods. Here are some other names for sugar ...

Barley Malt, Buttered Syrup, Cane-juice Crystals, Caramel, Carob Syrup, Corn Syrup, Corn Syrup
Solids, Dextran, Dextrose, Diatrase, Diastatic Malt, Ethyl Maltol, Fructose, Fruit Juice, Fruit Juice
Concentrate, Glucose, Glucose Solids, Golden Syrup, High-Fructose Corn Syrup, Honey, Lactose,
Malt Syrup, Maltodextrin, Maltose, Mannitol, Molasses, Refiners Syrup, Sorbitol, Sorghum Syrup,
Sucrose.
6. WOW!!!!! Can you believe that Sugar can have so many different names?
7. Look at some ingredient lists at home tonight. See what you can discover!!
8. REMEMBER - Read it before you eat it (Do the hand motion again!)
Homework Assignment
Go home and check your labels. Report back about hidden sugars on food labels and identify which
sugar from the list you found. You can even bring in the package to show the class!
Week 5 Eating and Sleeping

Todays Topic: Balance (Topic 2 of 3)
Objective
To tell kids that getting plenty of sleep is also related to nutrition!
1. Who remembers when we talked about sleeping the first week of class? How many hours of sleep
should the average BOKS kid need? About 10 hours, right?
2. Did you know that if you dont get enough sleep, it can affect what and how much you eat too?
3. When you are tired, your brain and your body dont communicate well. What does this mean?
4. When you are tired, your brain may tell your body that you are hungrier than usual, so you eat more
than normal.
5. When you are tired, your brain may still tell your body it is hungry, even after you have already eaten.
6. Lastly, when you are tired, it is natural to want to eat a snack to give you more energy. This often
causes you to eat more than you normally do. You may also choose FAKE foods because they are
quick and easy, but you know already know they make you feel sluggish.
7. So, once again, in order grow, go and feel super, you need to get enough SLEEP!!
Week 5 - Game
Todays Topic: Alphabet Food Game (Topic 3 of 3)
Objective
Play this fun BOKS Bit game again; it has been a while so the kids can think of new foods!
1. Lets play a game ... Try to think of a food that starts with the letter A.
2. We will go around the room so that everyone who wants a turn can take one.
3. Lets take turns by grades; kindergarten will start with A, first grade with B and so on.
4. If we cant think of a food that starts with A, another grade can help out too.
5. We will keep going until we get through the whole alphabet.
6. Next time you go to the market, you can look for some of the foods we talked about and try
something new!
Suggestions
A Apples, B Blueberries, C Carrots, D Dill pickles, E Eggplant, F Frankfurter, G Grapes, H
Hamburger, I Ice cream, J Jalapeo peppers or Jam, K - Kiwi, L Lettuce, M Macaroni, N
Noodles, O - Olives , P Potatoes, Q Quinoa (grain) or Quail, R Radish, S Spaghetti, T
Tomatoes, U Ugli Fruit, V Vegetables, W Watermelon, X Chex cereal, Y Yogurt, Z Zucchini
Week 6 Food Cues

Todays Topic: Everyday foods vs. Sometimes foods (Topic 1 of 3)
Objective
To discuss how to eat certain foods in moderation.
1. Remember a few weeks ago when we talked about Real Foods? These are foods that give you
energy to GO make you feel SUPER and you can eat them every day and they will help you stay
healthy. You can also call them Every Day foods because you want to eat lots of them every day.
2. Can you list some Every Day foods? Ask for ideas (Fruits, Vegetables, Lean Protein, Low Fat
Dairy Products, Nuts and Seeds).
3. We also talked about another kind of food. Who remembers what that was? FAKE foods. These are
foods that may make you say Whoa because they can make you feel Sluggish.
4. Because the foods make you feel sluggish, you probably dont want to eat them all the time, which is
why we call them Sometimes foods.
5. Can you think of a few Sometimes foods? Ask for ideas (Ice cream, Fast Food, Fried Foods, Potato
Chips, Candy).
6. If you eat lots of everyday foods and fewer sometimes foods, you will have the right kind of fuel
to make you Grow, Go, Feel SUPER and Stay healthy.
Homework Assignment
Try to eat more Everyday foods. See if you can go a whole day without a Sometimes food. Maybe
even from now until the next BOKS class!
Week 6 Food Cues

Todays Topic: Sit Down, Slow Down, Savor the Flavor (Topic 2 of 3)
Objective
Strategies to enjoy meal time.
1. Sit Down, Slow Down and Savor the Flavor. What do you think that means? Take some suggestions.
2. Sit Down, Slow Down and Savor the Flavor is an idea to help you and your families enjoy
your mealtimes together!
3. Lets break the whole thing apart. First, Sit Down. What does that mean? Sit down at a table for
mealtimes. Try not to walk around, eat in front of the TV or while in the car.
4. No matter if your family is big or small, it is still important to sit down together to eat dinner.
5. Why? Because it is nice to sit as a family whenever possible and talk about the day and listen to
each other.
6. Next, Slow Down. What does that mean? Eating a meal is not a race. Did you know that it takes 30
minutes for your brain to recognize what you just put into your belly? If you hurry through your meal,
your brain may still be thinking you are hungry, when you actually arent. Eating slowly allows you to
relax and talk.
7. Last, Savor the Flavor. What does that mean? Who knows what Savor means? It means having a
special taste or quality. So Savor the Flavor means enjoy the yummy food you are eating. Someone in
your house prepared or bought the food and hopes that you will enjoy eating it.
8. Lets say it together - Sit Down, Slow Down and Savor the Flavor! Try this tonight or this weekend,
have dinner with your family.
Homework Assignment
Sit Down, Slow Down and Savor the Flavor with your family tonight or this week!
Week 6 Food Cues

Todays Topic: Portion Size (Topic 3 of 3)
Objective
Making SUPER food choices.
1. Sometimes we find ourselves eating with our eyes and not with our tummies. What do you think that
means?
2. Sometimes food looks too good to resist, right?
3. Think about these things:
Maybe we are eating just because other people are eating?
Maybe we are eating because we are bored and the food is right there staring at us?
Maybe we are eating because we are watching a TV commercial for something that looks good.
4. What can you do?
Check in with your tummy and think about when you last had something to eat.
If you are hungry, make a super choice try and find some REAL food to eat, that will give you
energy to go! Ask for some examples of real foods see if the class agrees with the suggestions.
If you are not hungry, you can just say no thank you!
Maybe you are thirsty go get a big glass of water.
5. Sometimes it is hard to make a super choice. This is what you can do:
Think about some of the other choices you made during the day, were they super?
Is this food really something special?
If the answer is yes, then have your treat and enjoy it, but as we learned last week, sit down,
slow down and savor the flavor
Homework Assignment
Try not to eat with your eyes, but rather with your tummy! Come back to class next time and share
your story! Good luck!
Week 7 Session 1 Review

Todays Topic: Ingredient List (Topic 1 of 3)
Objective
1. During BOKS, we have spent a lot of time talking about the ingredients in the foods you eat. Lets
review some of the important things we talked about.
2. REMEMBER: You cant just read the big words on the front of the food package! You need to be an
ingredient detective and read the small writing on the back of the package to find out what the food is
really made of.
3. REMEMBER: The pictures on the package sometimes try to make food look healthier than it really is.
4. REMEMBER: When you read the ingredient list, the first ingredient on the list is the biggest, which
means there is the most of this in your food.
5. REMEMBER: When you read the list, is sugar (or another name for sugar) at the top of the list? Could
you make a better choice?
6. REMEMBER: Look for REAL ingredients, not FAKE ones like partially hydrogenated oil. (a sluggish
fat)
7. REMEMBER: Try to avoid foods with a long list of ingredients that are hard to pronounce.
8. REMEMBER: Fruits and Vegetables have just one ingredient, they contain lots of vitamins and most of
all, they taste delicious!

Todays Topic: Nutrition Label (Topic 2 of 3)
Objective
1. Besides being an ingredient detective, it is also good to be a nutrition label detective. Who can
remember the 5 main things to notice on the nutrition label?
Calories
Trans Fat
Fiber
Sugar
3. REMEMBER: The number of calories on the label is for each serving, not for the whole box.
4. REMEMBER: The less trans-fat in a food, the better.
5. REMEMBER: The more fiber, the better. You can find fiber in things that are made with whole grains,
like whole wheat bread, cereal, pasta, pretzels and crackers.
6. REMEMBER: The less sugar, the better. Look for sugar that is disguised with other names like highfructose corn syrup and try to avoid these foods.
7. Riddle If you find out information about the food you are eating by reading a nutrition label, how do
you find out information about eggs since they dont come with a label? Check out the Hencyclopedia!

Objective
1.
2.
3.
4.
5.
6.
7.
8.

When do you eat Protein, Fat and Carbs? At every meal!
What is Protein? Anything that walked, swam or flew before it got to you!
There are two exceptions for Protein - Tofu and Beans!
What is a super kind of Protein? Lean Protein like Chicken, Fish, Eggs, Deli Meat, Ground Beef.
What is a Carb? Fruits, Vegetables and Grains.
What is a super kind of Carb? One with only 1 or a few ingredients! Apples, Triscuits, Grapes
What is important to remember about Fat? Fat will NOT make you fat as long as you dont eat
too much! What is the name of a really sluggish fat? A Trans-Fat!
9. What are some super fats that are good to eat? Almonds, Avocado, Peanut Butter, Sunflower Seeds.
Week 8 Food Safety

Todays Topic: Food Storage (Topic 1 of 3)
Objective
Explain to kids which foods that are safe to be unrefrigerated or not.
1. What happens to food when it is left out sitting on the kitchen counter? It depends on what kind of
food it is, right?
2. What foods could be ok to be left out, just in the air? Take suggestions. (Uncut fruit like
Apples, Bananas and Oranges, some vegetables like Tomatoes, Potatoes, Onions)
3. What foods could be left out, but need to be in a container or covered in plastic wrap to stay
fresh. Take suggestions. (Bread, Baked Goods, Nuts and Seeds, Cereals, Pasta)
4. Ok, now what foods need to go into the refrigerator? Take suggestions. (Milk, Yogurt, Lunch Meat,
Cut Fruit and Vegetables, Opened Jars or Cans of Sauces, Salad Dressing, Ketchup, Salsa,
Spaghetti Sauce)
5. Why do you think these foods need to go in the refrigerator? Because the cold temperature keeps
bacteria or germs from growing on the food.
6. What happens if a food that should go in the refrigerator is left out for too long? The food could spoil
and if you eat it, you could get sick.
7. Can food spoil in the refrigerator? YES, foods can spoil even if they are refrigerated. Sometimes
foods have an expiration date on them, this means you should eat the food before this date.
8. Sometimes, the food changes its appearance (gets furry) or starts to smell. Then you know it has
spoiled too!
9. But remember even if your food hasnt changed its appearance or smells, it still could be bad. Try this
motto When in doubt, throw it out!
Suggestions
Bring in food pictures and ask class to describe food storage needed.
Homework Assignment
Pay attention to which foods need to go in the fridge and which ones dont. Report back next class.
Week 8 Food Safety

Todays Topic: School Lunches (Topic 2 of 3)
Objective
Discuss ways to make sure your home packed lunch is safe to eat.
1. Who likes to buy lunch at school? Who likes to bring lunch to school? Who does a little bit of both?
2. Today we are going to talk about how you can make sure your home packed lunch will taste as
good at school as it would at home and how to keep it fresh and safe to eat.
3. What can you do to keep your lunch fresh? Take suggestions pack it in a cooler or insulated
bag, bring ice or ice packs, pack foods that cant spoil in the heat, like bread and uncut fruits
and vegetables.
4. How do you keep leftovers or foods that need to be served warm (like soup or macaroni and cheese)
at the right temperature? You can put them in a thermos.
5. It is also important to make sure that your lunchbox stays clean, right? Keep food in tightly sealed
containers to prevent spills and make sure to wipe up spilled food. Wash fruits and vegetables before
you put them into your lunch box, even if you are going to peel them, to get pesticides or bacteria off of
them.
6. What should you do with lunch leftovers? Your parents may want you to bring them home to see what
you have eaten. By the time you get home from school, though, any leftover food should probably be
thrown out.
7. Remember the motto, when in doubt, throw it out.
Week 8 Food Safety

Todays Topic: Allergies (Topic 3 of 3)
Objective
Explain what an allergy is and how to tell if a food is safe to eat if you have allergies.
1. Today we are going to talk about allergies. Raise your hand if you have a food allergy.
2. Lots of people are allergic to certain foods. When you are allergic, that means your body cant digest
certain foods the way it is supposed to.
3. If you are allergic to a food and you eat it by mistake, you may get a stomach ache, or become itchy
or swell up with hives. You can also get very sick.
4. Who knows what the device is called that helps to deliver allergy medicine quickly? An epi-pen.
5. If someone you know is having an allergic reaction, what do you do? Find an adult and call 911.
6. How can you tell if a food has an ingredient you could be allergic to?
7. First, read the ingredient label. Besides the ingredient, the label will tell you whether the product
contains or was made in a factory that also uses common allergens like peanuts, nuts, dairy, eggs,
wheat or shellfish.
8. Second, if the product is homemade, ask the person who made it. If you cant find the person then
follow this rule When in doubt, do without!
9. It is important that when you are in school you do not share food with your classmates. Certain kids
could be allergic to your food. Also sharing food is a fast, easy was to spread germs and illness. Just
like your hands, keep your food to yourself!
Week 9 - Snacks
Todays Topic: Ideas for School Snacks (Topic 1 of 3)
Objective
To give kids different options for school snacks.
1. Raise your hand if you bring a snack to school every day. Do you pack your snack or does someone
else?
2. What are some things that you like to bring for snack? (Take some suggestions)
3. Here are some SUPER snack ideas to think about ...
Fruit is an easy thing to bring. Try bringing something a little different that you can eat with
a toothpick like pieces of Kiwi Fruit, Pineapple Chunks, Clementine Wedges or Mangoes.
Try other kinds of fruit products like unsweetened applesauce cups or crushers. Crushers are super
fun to eat and dont require a spoon!
Anything that you can pop into your mouth easily like Baby Carrots, Cherry Tomatoes, Mini
Peppers, Baby Cukes or Snap Peas. Bring something fun to dip your veggies in like Hummus,
Guacamole, Lite Ranch Dressing, Nut Butters (if that is allowed) or Salsa.
Other protein filled snacks are reduced sodium ham or turkey chunks. Just make sure that there is
not a lot of salt or other things in the ingredient list that you cant pronounce. You can also try
Hard Boiled Eggs or Tuna in a single serving pouch.
For crunchy snack ideas, try Popcorn, Mini Brown Rice Cakes, Triscuits, Whole Grain Corn Tortilla
Chips and Whole Wheat Pretzels. You can also try Sunflower Seeds or even Almonds if you school
allows nuts.
There are things that could be lunch, but if you pack smaller quantities, they make an excellent
1
snack too, like whole wheat mini bagels with lite cream cheese or a /2 sandwich on whole
wheat bread with reduced sodium turkey, chicken or ham lunchmeat.
What about dairy???? Low fat yogurt (watch out for sluggish ones with lots of sugar), cheese sticks
and cottage cheese cups are all great options.
Lastly what is a super drink to bring with your snack???? WATER!
Remember when we talked about food safety? Your dairy products, dips and protein need to be
kept cold with an ice pack!
Suggestions
Pass out snack list items for kids to bring home!

Week 9 - Snacks
Todays Topic: Special Events/Parties (Topic 2 of 3)
Objective
How to make Super choices when you are at a party!
1. Who remembers when we talked about Everyday foods compared to Sometimes Foods? What is a
Sometimes food?
2. A sometimes food is usually a FAKE or processed food. They may make you say Whoa because they
can make you feel Sluggish. You probably dont want to eat these kinds of foods all the time which is
3. Who can give me a few examples of Sometimes foods? (Ice Cream, Cupcakes)
4. BUT Sometimes foods often taste REALLY good and they are also often served at parties and
special events. So what can you do?
5. If you know that you are going to a party, have a super breakfast and then get ready to go. Enjoy
yourself and have fun.
6. When it comes to snacks, this is the Sometime to indulge in a sometime food, right? It is special
occasion! Still, just because the food tastes really yummy and there may be lots of it, remember to
listen to your tummy and stop eating the treats when you feel full.
7. Remember from a few weeks ago, we said Sit down, Slow down and Savor the flavor! Stick to this
motto when you are having your treats too!
8. After the party, play with your friends, run around, and hang out with your family, all that good stuff.
9. You can eat dinner just like always, and if someone asks you if you would like an after dinner
treat, you can think about the options and make a SUPER choice!
Week 9 - Snacks
Todays Topic: Spelling and Snack Game (Topic 3 of 3)
Objective
Reinforce fun snack options for kids! Tip have the kids sit down by grades when you gather them
together.
1. Today we are going to play a game about snacks. I am going to say a SUPER snack and then,
someone in your grade needs to spell it CORRECTLY. If the first person doesnt spell it
correctly, someone else in your grade with have a second chance.
2. Here are some ideas:

Kindergarten Apples, Ham, Milk
st
1nd grade Grapes, Eggs, Water
2 grade Bananas, Carrots, Cheese,
rd
3 grade Cucumbers, Peppers, Oranges, Turkey
th
4 grade Strawberries, Almonds, Broccoli
th
5 grade Yogurt, Zucchini, Triscuits
Others/Challenges Eggplant, Tomatoes, Applesauce, Clementines, Jicama, Plantain Chips
Week 10 Balanced Meals

Todays Topic: Intro and Breakfast (Topic 1 of 3)
Objective
Discuss why it is important to combine different kinds of foods together
1. We have talked about eating REAL foods that make you GROW, GO and feel SUPER.
2. Did you know that it is also important to eat certain SUPER foods together to make your meals and
snacks balanced?
3. Why? Because when your meal is balanced, you feel full and have long lasting energy to
keep growing, learning and playing!
4. Here is the idea, first you take your Carb (remember a carb is a grain, fruit or veggie), then you partner
it with some Protein (meat), Dairy (milk or cheese) or Fat (nuts and dips) and voila, your plate is
balanced.
5. So lets practice this a little bit ...
For breakfast, lets start with a piece of whole wheat toast. What can you partner that with?
Take some suggestions. How about peanut butter or sunflower butter and a glass of milk. YUM!
Now lets start with a banana. What can you add here? What if we made a breakfast sundae
slice up your banana and add it to some Greek yogurt. Then add in some nuts or whole grain cereal.
YUM again!
Here is one last idea. This time, lets start with a veggie like spinach. What can you add? How
about adding an egg and a little bit of cheese. You could even make a little wrap by piling the food
into a whole wheat tortilla. Triple YUM!
Suggestions
Print a picture of My Plate, from the internet so that kids can have an idea of what a balanced plate
looks like.
Homework Assignment
When you have breakfast tomorrow morning, see if you can balance out your plate. Let us know how
you do!

Todays Topic: Lunch, Dinner and Snacks (Topic 2 of 3)
Objective
Continue to discuss why it is important to combine different kinds of foods together.
1. Who remembers what we talked about last class? That is right, balanced meals.
2. Why do you eat a balanced meal? So you feel full and have long lasting energy to keep growing,
learning and playing!
3. How do you combine the foods together? First you take a Carb and then you partner it with Protein,
Dairy or Fat.
4. If you wanted to bring a balanced snack to school, what are some ideas?
Cut veggies like carrots with hummus or ranch dressing
Whole wheat crackers with some ham and cheese
5. How about lunch?
A sandwich is a super way to start a balanced lunch.
Start with whole wheat bread, add some tuna or turkey. What else do you need? How about a fruit
and a veggie, like an apple and some carrot sticks. Include a nut butter or dip to add some flavor.
What is left? WATER or skim milk to drink.
6. What about dinner?
Who likes spaghetti and meatballs? What is the Carb? The spaghetti! What is the Protein? The
meatballs! What else can you add? Top it with tomato sauce (another Carb) and some shredded
cheese (Dairy/Fat).How about some cut cucumbers and carrots with dip? (more Carbs and some
Fat). For dessert you can have some yogurt with fruit (Dairy/Carb). I am thirsty now how about
some water or skim milk? That was easy, right?
Suggestions
Bring in a written example of a balanced meal. If kids are interested, they can try to write a plan at
home too. You can create a template for this.
Homework
Try to eat a whole day of balanced meals this weekend. See how you do and report back!

Todays Topic: Game (Topic 3 of 3)
Objective
Have the kids divide into two teams and practice putting together balanced meals. Have the trainers help
to lead each group.
1. Team A is the Carb team and Team B is the Super Fat/Dairy team and Team C is the Protein team.
(Note trainer, make sure to remind each team what food are in their category)
2. Lets work together to make some balanced meals that will taste great. Each team will have a
chance to share their food item. (Consider assigning a trainer to each team or create a team captain)
3. Lets Start Team A, pick your Carb, Next Team B your Fat or Dairy, Team C Protein.
4. Is this a well balanced meal? What time of the day would you eat this meal?
5. Lets play again, this time we will start with Team B, then C and then A.
6. Is this a well balanced meal? What time of the day would you eat this meal?
7. Lets play one more time, starting with C, then A then B.
8. What is your favorite meal that we created? Take a vote!
Suggestion
Hand out Balanced Eating practice worksheet.
Week 11 Review
Objective
To review the key points of eating Real foods, Go/Whoa, Super/Sluggish.
1. Who remembers the worlds simplest rule for Healthy Eating? Eat Food, Real Food.
2. What is real food? Fruits and vegetables, whole grains, beans, nuts, dairy products and meat
(poultry, fish too)
3. What do Real Foods do? They make you GO! They help you grow and learn and stay healthy, they
fuel your mind and body and make you feel SUPER!
4. What do you call foods that are made in a factory and dont include fresh, real foods? Fake Foods,
like potato chips, pop tarts and cookies.
5. These foods may not give you the fuel to go; instead you may feel like WHOA!
6. WHOA foods can make you feel SLUGGISH because they dont provide the fuel our bodies and
minds need to feel their best.
Week 11 Review
Todays Topic: Ingredient Detective (Topic 2 of 3)
Objective
To review how to be an ingredient detective.
1. How can you become an ingredient detective? Pick up your package and turn it around to see the
ingredient list. READ IT BEFORE YOU EAT IT!
2. What does the list tell you? It tells exactly what is in the food you are going to buy or eat.
3. The first ingredient on the list is the biggest. This means that the food you are eating is mostly
made up of the ingredients that come first on the list.
might not be a real food, but rather a fake food.
5. Here is a final clue if you cant picture your food item, growing in a field or existing in nature, it is
not a REAL food!
Week 11 Review
Todays Topic: Motions and Slogans (Topic 3 of 3)
Objective
To review the important cues taught during the session.
Discussion Questions:
Part 1:
1. Who remembers the hand motions for READ it BEFORE you EAT it?
Before (roll hands like you are spooling yarn)
3. How do you do that? Turn the box or package over and actually read the ingredients.
Part 2:
1. What is the statement that helps you to remember how to enjoy family mealtimes together?
2. Sit Down, Slow Down and Savor the Flavor
3. Raise your hand if you have tried this with your family. If you havent, give it a try this weekend!
Part 3:
1. What was the motto when we talked about food safety and spoiled food?
2. WHEN IN DOUBT, THROW IT OUT!
3. What do you do if you have a food allergy and you are not sure about the ingredients in something?
4. WHEN IN DOUBT, DO WITHOUT!
Week 12 Games, Riddles and Jokes

Todays Topic: Final Week Fun (Topic 1 of 3)
Objective
Keeping nutrition in perspective with some fun jokes and riddles.
1. Q: What food is black and white and green and bumpy?
2. A: A Pickle in a tuxedo!
3. Q: What do you call Cheese that is not your own?
4. A: Nacho Cheese!
5. Q: What is the best thing to put into a cake?
6. A: Your teeth
7. Q: Boy is eating dinner with his family. All of a sudden the boy says to his brother, This
food tastes kind of funny ... What does the brother say?
8. A: Hmmm, then why arent you laughing!

9. Q: Did you hear the joke about peanut butter?
10. A: I am NOT telling you you might spread it!
11. Q: Why did the fisherman put peanut butter on his hook?
12. A: Because he wanted to catch a jellyfish!
Homework
Ask kids if they have any jokes to add along too or bring them to the next class!

Objective
Keeping nutrition in perspective with some fun jokes and riddles.
1. Q: Why do French people like to eat snails?
A: Because they dont like fast food!
2. Q: Why should you not tell an egg a joke?
A: Because it might crack up!
3. Q: What kind of nut always seems to have a
cold? A: CA- SHEWS!
4. Q: Why shouldnt you tell a secret on a farm? A:
Because Potatoes have eyes and Corn has ears!
5. Q: What do you give to a sick lemon?
A: Lemon- Aid!
6. Q: What did the mother ghost say to the baby ghost?
A: Stop goblin your food!

Objective
Memory and Food game to teach nutrition.
1. Your class is going on a picnic. YEAH!!! You need to pack up your picnic basket.
2. Lets make a list of things we are going to pack. Here is the catch ...
The foods need to be SUPER foods
You need to say if your food is a protein, fat or carb.
You need to remember and recite what the kids in front of you have already packed
3. Go around the class, taking turns choosing what to pack. (You can partner up the kids if it is easier!!!)
4. Here is an example:
I am going on a picnic and I am bringing chicken (Protein)
I am going on a picnic and I am bringing watermelon (Carb) and chicken (Protein)
I am going on a picnic and I am bringing guacamole (Fat), watermelon (Carb) and chicken (Protein)
Go for as long as you can
5. Consider if you should divide the class into groups by grade or color group to keep things orderly!
BOKS Bits
Session 3
Todays Topic: BOKS Bits (Topic 1 of 3)
Objective
Explain the BOKS Bit and the general purpose of the Bits.
1. Today is the first class of BOKS this session. If you are new to BOKS, we want to introduce you to the
BOKS Bit.
have been at BOKS before are familiar with the Bits. This session we will learn some new things and
stay healthy.
5. Please share all this information at home with you family, your parents and siblings.
Week 1 Eating and Sleeping

Todays Topic: Balance (Topic 2 of 3)
Objective
To tell kids that getting plenty of sleep is also related to nutrition!
1. Who remembers when we talked about sleeping last session? How many hours of sleep should the
average BOKS kid need? About 10 hours, right?
2. Did you know that if you dont get enough sleep, it can affect what and how much you eat too?
3. When you are tired, your brain and your body dont communicate well. What does this mean?
4. When you are tired, your brain may tell your body that you are hungrier than usual, so you eat more
than normal.
5. When you are tired, your brain may still tell your body it is hungry, even after you have already eaten.
6. Lastly, when you are tired, it is natural to want to eat a snack to give you more energy. This often
causes you to eat more than you normally do. You may also be more likely to choose FAKE foods
because they are quick and easy, but you now already know they make you feel sluggish.
7. So, once again, in order to grow, go and feel super, you need to get enough SLEEP!!
Week 1 Review Real and Fake Foods

Todays Topic: Real and Fake Food (Topic 3 of 3)
Objective
(poultry, fish too)
like potato chips, candy and cookies.
Week 2 Food Cues

Todays Topic: Everyday foods vs. Sometimes foods (Topic 1 of 3)
Objective
To discuss how to eat certain foods in moderation.
1. Remember last week when we talked about Real Foods? These are foods that give you energy to GO
make you feel SUPER and you can eat them every day and they will help you stay healthy. You can
also call them Every Day foods because you want to eat lots of them every day.
2. Can you list some Every Day foods? Ask for ideas (Fruits, Vegetables, Lean Protein, Low Fat
Dairy Products, Nuts and Seeds).
3. We also talked about another kind of food. Who remembers what that was? FAKE foods. These are
foods that may make you say WHOA because they can make you feel SLUGGISH.
4. Because the foods make you feel sluggish, you probably dont want to eat them all the time, which is
5. Can you think of a few Sometimes foods? Ask for ideas (Ice Cream, Fast Food, Fried Foods, Potato
Chips, Candy).
6. If you eat lots of everyday foods and fewer sometimes foods, you will have the right kind of fuel
to make you Grow, Go, Feel SUPER and Stay healthy.
Homework Assignment
Try to eat more Everyday foods. See if you can go a whole day without a Sometimes food. Maybe
even from now until the next BOKS class!
Week 2 Game Time
Todays Topic: Fake Food, Processed Food, Real Food (Topic 2 of 3)

(Like Good Witch, Bad Witch, Sandwich)
Objective
Use the knowledge kids have gained in a fun game!
1. Today we are going to play a game. It is kind of like Good Witch, Bad Witch, Sandwich but with a
twist. Instead, it will be Fake Food, Processed Food, Real Food. Let me explain ...
2. Remember, Real Foods are foods that give you energy to GO make you feel SUPER and you can eat
them every day and they will help you stay healthy. Real foods are fruits, vegetables, lean protein, low
fat dairy products, nuts and seeds.
3. Remember, Fake foods that may make you say WHOA because they can make you feel SLUGGISH.
Fake foods are things like Ice Cream, Fast Food, Fried Foods, Potato Chips, Candy.
4. Remember, Fake foods can have REAL foods in them, but because they are processed, it makes
them fake. Processed foods include things like Chicken Nuggets, Hot Dogs, and Fruit Rollups. At first
you may think these are Real Foods but they are really Whoa foods too.
5. Lets play the game now. Here is what to do:
Format:
Materials:
Set Up:
Object:
Detail
Place cones at starting line and the end of the gym, trainers must be taggers
Dont get tagged!

1. Kids all line up on the starting line. The trainer stands in the middle and shouts a food
from the list below (fake, processed or real).
2. If the taggers say a real food from the list, the players take one step forward.
3. If the taggers say a processed food from the list, the players take one step backward.
4. If the taggers say a fake food from the list, the players run from one side to the other. If
they get tagged, they now help the taggers, but cannot be the one to call out the foods.
5. Remind kids that they will have to listen carefully. If they make an incorrect choice, they
will do 3 squats and keep playing.
6. When you finish the game, review some of the foods that were confusing and explain
why the food is real, processes and fake.
Suggestion: Trainers should make a cheat sheet of foods!

List of foods to use:
Real Foods: Apple, Carrot, Chicken, Avocado, Tuna fish, Eggs, Almonds, Banana, Steak, Broccoli
Processed Foods: Chicken Nuggets, Fruit Rollups, Chocolate Covered Strawberries, Fried
Zucchini, Vitamin Water, Grape Juice, Carmel Apple, Chocolate Milk, Frozen Yogurt, Hot Dog
Fake Foods: Pop tarts, M&Ms, Oreos, Doritos, French Fries, Donuts, Jelly Beans, Soda, Ice
cream, Birthday Cake
Week 2 Nutrition before Physical Activity

Todays Topic: What to eat before metrics (Topic 3 of 3)
Objective
Prepare kids for metrics next week.
Discussion Question
1.
2.
3.
4.
Next week, we are going to be timing you in the 400 meter during class.
It is especially important to eat a smart breakfast before class.
What do you think would be some good things to eat before metrics day? (take some answers)
Here are some suggestions for you:
First dont try something new. Why? Because your stomach may not be used to the food and it
is best to stick with something tried and true
Second avoid dairy if possible. Why? Because for some kids, dairy can increase mucus
production and this may make it harder for you to breath and exert yourself during the run.
Third WHAT CAN I EAT THEN??? Try a combination of whole grains and protein. Here are
some examples:
100% Whole Wheat Toast and eggs
Oatmeal and turkey bacon

1
/2 a turkey sandwich on 100% whole grain bread

Making sure that you eat something that you eat regularly will be the right thing for you to do your
best!
5. What is one more thing to think about before metrics next week? Get a good nights sleep!
Week 3 Game
Todays Topic: Name that Fruit? (Topic 1 of 3)
Objective
Play a guessing game with kids!
1. Fruit 1:
This fruit is sometimes called the alligator pear because it is pear shaped and its skin is
rough in texture like an alligator.
It is a good source of fiber, potassium and vitamin B ... Any guesses?
Many people eat me in the form of guacamole
Name that fruit ... ANSWER AVOCADO!
2. Fruit 2:
This fruit is a type of stone fruit, meaning it contains a pit.
It is closely related to the plum and resembles them in color
They come in sweet and tart varieties.
Name that fruit ... ANSWER CHERRY!
3. FRUIT 3:
This fruit has a brown, hairy skin and a bright green flesh
It is the most nutrient dense of all fruits (which means it is super healthy) and even has more
vitamin C than an orange.
The fruit was named after a New Zealand bird.
Name that fruit ... ANSWER KIWIFRUIT!
Week 3 Jokes and Riddles

Todays Topic: Tell some fun jokes and riddles (Topic 2 of 3)
Objective
Tell some jokes during metrics week!
1. Q: What do you get when you put three ducks in a box?
A: A box of quackers!
2. Q: Why did the kid eat his homework?
A: Because the teacher told him it was a piece of cake!
3. Q: What did the cannibal order for take-out?
A: Pizza with everyone on it!
4. Q: What is an astronauts favorite sandwich?
A: Launch meat!
5. Q: Why do fish avoid the computer? A: So
they dont get caught on the internet!
6. Q: What did the left eye say to the right eye?
A: Between us, something smells!
7. Q: Why did the man eat at the bank?
A: Because he wanted rich food!
8. Q: Why dont chickens play sports?
A: Because they hit fowl balls!
Week 3 Game time

Todays Topic: Real and Fake Foods! (Topic 3 of 3)
Objective
Today we are going to play a game. It is kind of like Messy Room but with a twist. Let me explain the
game now. Here is what to do:
Format:
Materials:
Set Up:
Object:
Details:

All the balls and all the pinnies (or 2 of any kind of item)
One piece of equipment represents Real foods (balls) and one represents Fake
foods (pinnies).
Kids line up with teams on opposite sides of the gym or field, divide balls and pinnies
equally between teams.
Each team tries to get all the fake food (pinnies) out of their side and onto the other side.
At the same time, they are trying to get all the real foods (balls) on their side
1. Balls must be rolled, not thrown.
2. Kids can do this as a crab walk to slow down the pace of the game
3. Let the kids play for at least 2-3 minutes and then call time give them a warning
ahead of time.
4. In order to win, team must have the most real food equipment AND list a real
food item for each real food piece of equipment.
5. Play again if desired and can play on hands and knees this time.
Week 4 Session Review

Todays Topic: Ingredient List (Topic 1 of 3)
Objective
review some of the important things we talked about.
2. REMEMBER: You cant just read the big words on the front of the food package! You need to be an
ingredient detective and read the small writing on the back of the package to find out what the food is
really made of.
3. REMEMBER: The pictures on the package sometimes try to make food look healthier than it really is.
4. REMEMBER: When you read the ingredient list, the first ingredient on the list is the biggest, which
means there is the most of this in your food.
5. REMEMBER: When you read the list, is sugar (or another name for sugar) at the top of the list? Could
you make a better choice?
6. REMEMBER: Look for REAL ingredients, not FAKE ones like partially hydrogenated oil. (a sluggish
fat)
7. REMEMBER: Try to avoid foods with a long list of ingredients that are hard to pronounce.
8. REMEMBER: Fresh fruits and vegetables have just one ingredient, they contain lots of vitamins and
most of all, they taste delicious!
9. REMEMBER: Read it, Before You, Eat It! (and review hand motions)

Todays Topic: Nutrition Label (Topic 2 of 3)
Objective
1. Besides being an ingredient detective, it is also good to be a nutrition label detective. Who can
remember the 5 main things to notice on the nutrition label?
Calories
Trans Fat
Fiber
Sugar
3. REMEMBER: The number of calories on the label is for each serving, not for the whole box.
4. REMEMBER: The less trans-fat in a food, the better.
5. REMEMBER: The more fiber, the better. You can find fiber in things that are made with whole grains,
like whole wheat bread, cereal, pasta, pretzels and crackers.
6. REMEMBER: The less sugar, the better. Look for sugar that is disguised with other names like highfructose corn syrup and limit these foods.

Objective
1.
2.
3.
4.
5.
6.
7.
8.
9.

When do you eat protein, fat and carbs? At every meal, so you can make a balanced plate!
What is protein? Anything that walked, swam or flew before it got to you!
There are two exceptions for protein - Tofu and Beans!
What is a super kind of protein? Lean protein like Chicken, Fish, Eggs, Lower Salt Deli Meats, Ground
Turkey.
What is a carb? Fruits, Vegetables and Grains.
What is a super kind of carb? One with only 1 or a few ingredients! Apples, Triscuits, Carrots
What is important to remember about fat? Fat will NOT make you fat as long as you dont eat
too much! What is the name of a really sluggish fat? A trans-fat!
What are some super fats that are good to eat? Almonds, Avocado, Peanut butter, Sunflower Seeds.
Week 5 Games
Todays Topic: Protein, Fat, Carbohydrates (Topic 1 of 3)
Objective
To identify what kind of food it is.
1. Today we are going to play a game to see if you can figure out if a food is a Protein, Fat
or Carbohydrate.
2. I will say a kind of food and you tell me what it is Protein, Fat or Carb.
3. Raise your hand if you know the answer. You can ask kids to answer by grade:
Roast Beef (Protein)
Plums (Carb)
Sunflower Butter (Fat)
Mayonnaise (Fat)
Sugar Snap Peas (Carb)
Popcorn (Carb)
Scrambled Eggs (Protein)
Tuna Fish (Protein)
Olive Oil (Fat)
Spaghetti with Tomato Sauce and Meatballs (all three the noodles are a carb, the sauce is also a
carb, the ground beef or turkey for the meatballs is protein and the oil to cook with is fat)
Extra Tricky: Tofu and Beans (Protein)
Week 5 Healthy Lifestyle

Todays Topic: General Information (Topic 2 of 3)
Objective
To explain why a healthy lifestyle is important.
1. Who can give me some ideas about what it means to live a healthy lifestyle?
Eat super food (like real foods)
Be active (like BOKS!)
Get a good nights sleep (10 hours)

Drink lots of water (especially after youre active)
Play, have fun, and laugh

2. Why is it important to do these kinds of things?
You feel great when you wake up in the morning!
You have energy to make it through the day
You are happier
Your heart stays strong
You can perform and focus better ... in what kinds of things?
3.
4.
5.
6.
7.
School
Sports
BOKS
After school activities
Almost anything!
Why is it important that you continue to do these healthy lifestyle things each and every day?
Because the more you repeat this kind of behavior, the easier it is for you to do it every day. If you
do something every day for a long time, it becomes a habit.like brushing your teeth.
So, if living a healthy lifestyle is a habit now, as a kid, what will happen as you grow older?
You will continue with this habit and hopefully live a long, happy, active life and avoid illnesses.
So, what you are doing now, being in BOKS and making super food choices can make a big
difference in your health and life now and when you get older. Pretty cool, huh?
Week 5 Food Cues

Todays Topic: Sit Down, Slow Down, Savor the Flavor (Topic 3 of 3)
Objective
Strategies to enjoy meal time.
1. Do you remember last session we talked about Sit Down, Slow Down and Savor the Flavor?
2. Who remembers what that means? Take some suggestions.
3. Sit Down, Slow Down and Savor the Flavor is an idea to help you and your families enjoy
your mealtimes together!
4. Lets break the whole thing apart. First, Sit Down. What does that mean? Sit down at a table for
mealtimes. Try not to walk around, eat in front of the TV or while in the car.
5. No matter if your family is big or small, it is still important to sit down together to eat dinner.
6. Why? Because it is nice to sit as a family whenever possible and talk about the day and listen to
each other.
7. Next, Slow Down. What does that mean? Eating a meal is not a race. Did you know that it takes 30
minutes for your brain to recognize what you just put into your belly? If you hurry through your meal,
your brain may still be thinking you are hungry, when you actually arent. Eating slowly allows you to
relax and talk.
8. Last, Savor the Flavor. What does that mean? Who knows what Savor means? It means having a
special taste or quality. So Savor the Flavor means enjoy the yummy food you are eating. Someone in
your house prepared or bought the food and hopes that you will enjoy eating it.
9. Lets say it together - Sit Down, Slow Down and Savor the Flavor! Try this tonight or this weekend,
have dinner with your family. If dinner isnt possible, then maybe breakfast or lunch on the weekend.
Homework Assignment
Sit Down, Slow Down and Savor the Flavor with your family tonight or this week!
Week 6 - Snacks
Objective
1. Today we are going to review ways to help you eat the right amount of your snack.
2. What are some super snack choices? Apples, Carrot Sticks, Peppers, 2% Cheese Sticks, Turkey
Rollups, Whole Wheat Crackers and Nuts.
4. If you are eating something from a package, the serving size is listed on the back of the box at the
top of the nutrition label.
5. How many crackers do you think are in a serving? For many brands, one serving = 5 crackers.
6. Other helpful snack tips include:
Use your hand to determine the right size
Your index finger measures the amount of cheese
An open handful measures bag snacks like whole wheat pretzels
Tip of your thumb measures fats like peanut butter, butter and salad dressing
Take what you want on your plate and put away the serving container or dish
Try to sit and eat at the table, not from a bag or box.
Note
Consider bringing in a box of crackers to show where the serving size is listed.
Week 6 - Snacks
Todays Topic: Ideas for School Snacks (Topic 2 of 3)
Objective
To give kids different options for school snacks.
1. Raise your hand if you bring a snack to school every day. Do you pack your snack or does someone
else?
2. What are some things that you like to bring for snack? (Take some suggestions)
3. Here are some SUPER snack ideas to think about ...
Fruit is an easy thing to bring. Try bringing something a little different that you can eat with
a toothpick like pieces of Kiwi Fruit, Pineapple Chunks, Clementine Wedges or Mangoes.
Try other kinds of fruit products like unsweetened applesauce cups or crushers. Crushers are
super fun to eat and dont require a spoon!
Anything that you can pop into your mouth easily like Baby Carrots, Cherry Tomatoes, Mini
Peppers, Baby Cukes or Snap Peas. Bring something fun to dip your veggies in like Hummus,
Black Bean Dip, Guacamole, Lite Ranch Dressing, Nut Butters (if that is allowed) or Salsa.
Other protein filled snacks are reduced sodium ham or turkey chunks. Just make sure that there is
not a lot of salt or other things in the ingredient list that you cant pronounce. You can also try
Hard Boiled Eggs or Tuna in a single serving pouch.
For crunchy snack ideas, try plain or Lightly Buttered Popcorn, Mini Brown Rice Cakes, Triscuits,
Whole Grain Corn Tortilla Chips and Whole Wheat Pretzels. You can also try Sunflower Seeds or
Almonds if your school allows nuts.
There are things that could be lunch, but if you pack smaller quantities, they make an excellent
1
snack too, like whole wheat mini bagels with lite cream cheese or a /2 sandwich on whole wheat
bread with reduced sodium turkey, chicken or ham lunchmeat.
What about dairy???? Low Fat Milk or Yogurt (watch out for sluggish ones with lots of sugar),
cheese sticks and cottage cheese cups are all great options.
Lastly what is a super drink to bring with your snack???? WATER!
Remember when we talked about food safety? Your dairy products, dips and protein need to be
kept cold with an ice pack!
Suggestions
Pass out snack list items for kids to bring home!
Week 6 - Snacks
Todays Topic: Spelling and Snack Game (Topic 3 of 3)
Objective
Reinforce fun snack options for kids! Tip have the kids sit down by grades when you gather
them together.
1. Today we are going to play a game about snacks. I am going to say a SUPER snack and then,
someone in your grade needs to spell it CORRECTLY. If the first person doesnt spell it
correctly, someone else in your grade will have a second chance.
2. Here are some ideas:

Kindergarten Egg, Nuts, Oats
st
1 grade Bread, Milk, Grape
nd
2 grade Mango, Celery, Cracker,
rd
3 grade Lettuce, Honeydew, Grapefruit, Turkey
th
4 grade Raspberries, Pecans, Broccoli
th
5 grade Feta cheese, Zucchini, Pistachios
Others/Challenges Tomatoes, Papaya, Clementines, Pomegranate

Todays Topic: Intro and Breakfast (Topic 1 of 3)
Objective
Discuss why it is important to combine different kinds of foods together.
1. We have talked about eating REAL foods that make you GROW, GO and feel SUPER.
2. Remember that it is also important to eat certain SUPER foods together to make your meals and
snacks balanced?
3. Why? Because when your meal is balanced, you feel full and have long lasting energy to keep
growing, learning and playing!
4. Here is the idea, first you take your Carb (remember a carb is a grain, fruit or veggie), then you
partner it with some protein (meat), dairy (milk or cheese) or fat (nuts and dips) and voila, your plate
is balanced.
5. So lets practice this a little bit ...
For breakfast, lets start with a piece of whole wheat toast. What can you partner that with?
Take some suggestions. How about peanut butter or sunflower butter and a glass of milk. YUM!
Now lets start with a banana. What can you add here? What if we made a breakfast sundae
slice up your banana and add it to some Greek yogurt. Then add in some nuts or whole grain
cereal. YUM again!
Here is one last idea. This time, lets start with a veggie like spinach. What can you add?
How about adding an egg and a little bit of cheese. You could even make a little wrap by piling
the food into a whole wheat tortilla. Triple YUM!
Suggestions
Print a picture of My Plate, from the internet so that kids can have an idea of what a balanced plate
looks like.
Homework Assignment
When you have breakfast tomorrow morning, see if you can balance out your plate. Let us know how
you do!

Todays Topic: Lunch, Dinner and Snacks (Topic 2 of 3)
Objective
Continue to discuss why it is important to combine different kinds of foods together.
Who remembers what we talked about last class? That is right, balanced meals.
Why do you eat a balanced meal? So you feel full and have long lasting energy to keep growing,
learning and playing!
How do you combine the foods together? First you take a Carb and then you partner it with Protein,
Dairy or Fat.
If you wanted to bring a balanced snack to school, what are some ideas?
Cut veggies like carrots with hummus or ranch dressing
Whole wheat crackers like Triscuits with some lower sodium ham and cheese
How about lunch?
A sandwich is a super way to start a balanced lunch.
Start with whole wheat bread, add some tuna or turkey. What else do you need? How about a fruit
and a veggie, like an apple and some carrot sticks. Include a nut butter or dip to add some flavor.
What is left? WATER or skim milk to drink.
What about dinner?
Who likes spaghetti and meatballs? What is the Carb? The spaghetti! What is the Protein? The
meatballs! What else can you add? Top it with tomato sauce (another Carb) and some shredded
cheese (Dairy/Fat).How about some cut cucumbers and carrots with dip? (more Carbs and
some Fat). For dessert you can have some yogurt with fruit (Dairy/Carb). I am thirsty now how
about some water or skim milk? That was easy, right?
Suggestions
Decorate a paper plate with drawings or magazine cut outs of a balanced meal to show the kids.
Give each kid a paper plate to bring home and ask them to create their own balanced meal.
Homework
Try to eat a whole day of balanced meals this weekend. See how you do and report back!
Week 7 Game Time

Todays Topic: Balanced Plate (Topic 3 of 3)
Objective
Today we are going to play a game. It is kind of like Delivery Truck but with a twist. Let me explain the
BOKS Balanced Plate
Format:
Break kids up into small groups
Materials: Cones, Hula Hoop, Laminated Food Cards
Set up:
Object:
Details:
Place cones at the start and end point, put hula hoops at start and spread out food cards at
the end cone, within all groups reach
Team work and create a balanced plate
1. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up
1 food item card and brings it back to their group.
2. The next person in line, now holds onto the outside of the hula hoop and runs with the
first person down to the other side of the gym and picks up 1 food item card to bring back
to their starting line.
3. The next person holds on to the outside of the hula hoop now (so there are 3 people) and
they all run down pick up 1 more food item card and bring it back to their team.
4. Continue until everyone in the line is now holding onto the hoop.
5. When you get back to the start, arrange the food item cards to create at least one
balanced plate, breakfast, lunch, dinner or snack. You can include a beverage too. If
you need to gather another choice, everyone needs to get back onto the hoop, return
one card and pick up a new one.
6. Finally, one person from each team will present their plate to the class and kids can
vote if it is balanced or not.
7. If it is not a balanced plate, the trainer can lead the discussion about what the problem
is and give the kids a chance to fix grabbing a new card.
8. Remember, what goes into a balanced plate:
Fruit (carb) and/or Veggie (carb)
Meat (protein)
Nuts or seeds (fat)
Possibly whole grains
Possibly dairy
9. This game will function as the end of class game and the BOKS Bit.
Week 8 Sugar
Objective
foods. Here are some other names for sugar ... (you only need to read a few to the kids)
Barley Malt, Buttered Syrup, Cane-juice Crystals, Caramel, Carob Syrup, Corn Syrup, Corn Syrup
Solids, Dextran, Dextrose, Diatrase, Diastatic Malt, Ethyl Maltol, Fructose, Fruit Juice, Fruit Juice
Concentrate, Glucose, Glucose Solids, Golden Syrup, High-Fructose Corn Syrup, Honey, Lactose,
Malt Syrup, Maltodextrin, Maltose, Mannitol, Molasses, Refiners Syrup, Sorbitol, Sorghum Syrup,
Sucrose.
8. REMEMBER - Read it, Before you, Eat it! (Do the hand motion again!)
Homework Assignment
Week 8 Sugar
Todays Topic: How does Sugar attack your teeth? (Topic 2 of 3)
Objective
Help kids understand why eating sugary food is not good for their teeth!
1. Do you remember last class we talked about sugar? Well today we are going to talk about how sugary
foods can attack your teeth (YIKES)!
2. Invisible germs called bacteria live in your mouth.
3. Some of these bacteria form a sticky material called plaque on your teeth.
4. When you put sugar in your mouth, the bacteria in the plaque gobble up the sweet stuff and turn it into
acids.
5. These acids are really strong and can break apart the enamel that covers your teeth.
6. That is how you get a cavity!!
7. If you dont eat too much sugar, then the bacteria cant produce as much acid to eat away
at the enamel.
8. So ... the best thing you can do for your teeth besides brushing them is stay away from sugar
by eating LOTS of SUPER foods instead!
Week 8 Game Time

Todays Topic: Sugar (Topic 3 of 3)
Objective
Today we are going to play a game. It is fast paced relay race with a twist. Let me explain the game
now. Here is what to do:
Guess the Sugar!

Format:
Materials:
Set Up:
Object:
Details:
Break kids up into groups of 4 8 for relay race

Cones, laminated sugar food cards, divided so each group has at least 1 card per person
and the trainer has a sugar cheat sheet
Place cones at the start and end point; put enough sugar food cards at the end zone for
each kid to take one.
Team work and determine how many sugar cubes are in different foods
1. First kid on team runs down to end cone to grab sugar food card, then side shuffles back
(or whatever movement you choose) to tag next person in line.
2. Second kid runs down to end and grabs a card too and returns the same.
3. Continue until each kid has taken a turn and brought back a card.
4. Trainer will allow each team 30 seconds to put the sugar cards in order from least
amount of sugar to the most.
5. The trainer will check to see if the team is correct. If they are not, they get 2 more
chances to change the order. (30 seconds each)
6. At the end the trainer will review the correct order and the amount of sugar for all food
cards.
7. Trainer will lead a discussion about sugar
Sugar can make you feel Sluggish
Sugar does not add any nutritional value to your food it has NO Vitamins!
Eating too much sugary foods is also bad for your teeth.
Week 9 What to Eat Before Bed

Todays Topic: Suggestions for a snack before bed (Topic 1 of 3)
Objective
Tips on making smart snack choices before bed.
1. What time do you eat dinner in your house? 6 pm maybe. What time do you go to bed? 8 or 9 pm
maybe.
2. That can be a long time without eating and sometimes you can get hungry before you go to bed.
3. What are some good things to eat (and do) if you get hungry before bedtime?
4. First, think about if you are really hungry or if you are just bored or trying to avoid going to bed.
5. Next, if you determine that you are really hungry, start with something small, like a cup of warm milk.
Drinking something warm will help you feel more satisfied or full.
6. If that doesnt interest you, then choose a balanced snack, one that includes more than
one macronutrient.
7. A good example would be a yogurt parfait. Mix low fat yogurt with a whole grain cereal and a little fruit.
Yum.
8. No matter what you decide, avoid things with caffeine like chocolate or soda. Caffeine can act as a
stimulant which will make it even harder for you to go to sleep.
9. Last thing ... remember to brush your teeth after you eat your snack!
Week 9 Game Time

Objective
Today we are going to play a game. It is a fast paced relay race with a twist. Let me explain the game
now. Here is what to do:
Supermarket Sort!
Format:
Materials:
Set up:
Object:
Details:
Break kids up into groups of 4 8 for relay race

Cones, laminated food cards, divided so each group has at least a few cards per kid
Place cones at the start and end point, put enough food cards at the start cone for each kid
to take a few, but one at a time.
Team work and determine types of foods
1. Who remembers what a Macro Nutrient is? Protein, Fat and Carb
2. Who can give examples of a Protein, Fat and Carb?
3. Break kids up into groups of 4-8 for relay race.
4. First kid on team picks up a food card and runs down to end cone. At the cone, the kid
must place the card into the correct category, protein, carb or fat. Then the kid side
shuffles back (or whatever movement you choose) to tag next person in line.
5. Second kid grabs a card too and goes through the same exercise.
6. Continue until each kid has taken at least 2 turns and/or all the cards have been used up.
7. Trainer will allow each team 30 seconds to review how the cards are sorted and make
any last minute changes.
8. The trainer will check to see if the team is correct. If they are not, they get 30 more
seconds to correct the classification.
9. At the end the trainer will review again and make any necessary corrections.
10.
Then, Trainer will lead a very brief discussion about macronutrients and why
is it important to eat a variety of different kinds and colors of foods so that you can
GO, GROW, FEEL SUPER and BE HEALTHY!
11.
This game will function as the end of class game and the BOKS Bit.
Week 9 Other Interesting Stuff

Todays Topic: What is a Whole Grain? (Topic 3 of 3)
Objective
Help kids understand what it means to buy organic food.
1. We have talked a lot in BOKS about whole grains. As an ingredient detective, you need to know how
to figure out the difference between whole grains and just grains.
2. Here is the scoop a grain used to be a whole grain, but has been stripped of its nutritious
parts. OUCH!
3. So what does this really mean? Lets compare whole wheat flour (a whole grain) to wheat flour (just a
grain).
4. Imagine that whole wheat flour is an airplane, the whole plane. What would wheat flour be? It would
be the plane without the engine!
5. So what does this mean? In order to get all of the fiber and nutrition from a food, you need to eat the
whole grain, not just part of it.
6. The whole grain gives us the extra energy we need to play outside and listen in class; just like the
engine gives the plane extra power to fly long distances.
7. When you read an ingredient list or nutrition label, how can you tell if you are eating whole grains?
8. First, there should be fiber, at least 2 grams. If there is less than 2 grams of fiber, it is not a whole
grain
9. Next, you need to see the words 100% whole wheat (or grain) on the ingredient list.
10. What if the list says wheat flour, is this a whole grain? NO, you must see the word whole.
11. Quiz: How do you spell whole like in whole wheat flour? WHOLE!

Todays Topic: What is Organic Food? (Topic 1 of 3)
Objective
Help kids understand what it means to buy organic food.
1. Who has seen the word organic on some of your foods or at the supermarket?
2. Today we are going to talk about organic food. Organic food is grown by farmers who use renewable
(recyclable) resources and conserve soil and water to preserve the environment for the future. WOW!
That must be hard work but is a really good idea.
3. Organic meat, chicken, eggs and dairy comes from animals that are not fed any type of medicine or
chemicals.
4. Before a food or product can be labeled organic, a government certifier inspects the farm or company
that processes the food. If the item passes inspection, it can get the label.
5. So, is organic food safer or more nutritious than conventional food? Organic food is different than
conventional food because of the way it is grown, handled and processed. This doesnt necessarily
mean it is better, but you can talk about it with your parents and decide what makes sense.
6. How can I tell organic food from conventional food? You need to look at package labels or watch for
signs in the supermarket. Sometimes a small sticker is placed on fruits and vegetables.
7. Does natural mean organic? No natural and organic are not the same thing. Only foods labeled
organic have been certified and meet certain standards.

Todays Topic: Blood Sugar Roller Coaster (Topic 2 of 3)
Objective
To talk about how eating foods high in sugar can affect your body.
1. Has anyone ever heard of blood sugar? Can you tell me what it is? Blood sugar is the concentration
of sugar in your bloodstream.
2. How do you get sugar into your blood? By eating food!
3. What happens if you eat foods with a lot of sugar like juice, soda, chips, cookies, you know
SLUGGISH foods?
4. Your blood sugar can spike up. Then what happens?
5. Your blood sugar crashes down like a roller coaster ride. Then what happens?
6. With low blood sugar, you feel tired and hungry and want to eat more sugary foods. Then what
happens?
7. You eat the food and the blood sugar roller coaster starts all over again, up and down and up
and down.
8. How can you avoid the roller coaster? By eating balanced meals and snacks with protein, carbs and
fats throughout the day.
Suggestions:
1. Pass out the Blood Sugar Handout
2. Try to get a chalk board or white board to show a diagram of what blood sugar spikes look like.

Todays Topic: Fake vs. Real Fruits and Vegetables (Topic 3 of 3)
Objective
Discuss why some foods are fake even though their name may have a fruit or vegetable in it.
1.
2.
3.
4.
Lots of foods and drinks have fruits and vegetables in their name.
Raise your hand if you think Blueberry Pop tarts are a Super food, because of the word blueberry
Raise your hand if you think Blueberry Pop tarts are a Sluggish food
This was a tricky question, but they are still a Sluggish food even though the name makes them sound
Super
5. Blueberry Pop tarts are made with a lot of sugar and flavoring to taste like blueberries.
6. Raise your hand if you think Ketchup is a Super food
7. Ketchup looks like it is made out of fresh tomatoes, but most brands are very high in sugar.
8. Raise your hand if you think Apple Pie is a Super dessert
9. Apple pie does have fresh apples in it, but it also has a lot of fat, butter, and sugar. Make sure you
only have a small piece after dinner on a special occasion.
10. Raise your hand if think Fruit Roll-Ups are a Super snack
11. Fruit Roll-Ups are made of mostly sugar. These are actually similar to a candy
12. This last one is tricky. What about Veggie Chips?
13. Most Veggie Chips are still fried, so we need to only have a few. Depending on the brand they might
have a small amount of vegetables in the ingredients, but these can still be a Sluggish snack.
Week 11 Game
Todays Topic: Name that Fruit? (Topic 1 of 3)
Objective
Play a guessing game with kids THIS IS THE CHALLENGE VERSION!
1. Fruit 1:
This red fruit contains hundreds of seeds in juicy fluid-filled sacs.
It is about the size of an orange and has a crown on one end.
The peel and rind are very bitter and are not eaten.
The fruit is frequently used to make juice
Name that fruit ... ANSWER POMEGRANATE!
2. Fruit 2:
This fruit has been called the king of fruit because it is the most popular fruit in the world.
The fruit has a green skin that turns red as it gets ripe
According to legend, the fruit tree can grant wishes
Name that fruit ... ANSWER MANGO!
3. Fruit 3:
This fruit is originally from Mexico.
Its green color turns yellow as it ripens
When cut open, the flesh is orange and holds many round black seeds that can be used as a spice.
Name that fruit ... ANSWER PAPAYA!
Week 11 More Jokes and Riddles

Todays Topic: Tell some fun jokes and riddles (Topic 2 of 3)
Objective
Tell some jokes during metrics week!
1. Q: What did the hungry computer eat?
A: Chips, one byte at a time.
2. Q: What does a cat call mice on skateboards?
A: Meals on Wheels!
3. Q: What starts with t and ends with t and is filled with t
A: A teapot!
4. Q: Where does a bat eat his dinner?
A: On home plate and he has a ball!
5. Q: What is the worst thing about being an octopus?
A: Washing your hands before dinner!
6. Q: What did the mayonnaise say to the refrigerator?
A: Close the door, Im dressing!
7. Q: What did one knife say to the other?
A: Lookin sharp!
Week 11 Cooking!
Todays Topic: Fun Snack Recipe (Topic 3 of 3)
Objective
Create a fun snack recipe in class.
1. This is an easy, healthy and delicious snack mix that you can make right in class.
2. Kids can bring in ingredients and trainers can bring in supplies.
3. Here is what you need:
1
1 cup Whole Grain Cereal (squares or oats, not flakes)
/ cup Dried Fruit
14
/ cup Sunflower Seeds or Soy Nuts
14
/4 cup Whole-Grain Pretzels
Large bowl
Measuring spoons
Large spoon
Paper cups
4. Here is what you do:
a. Measure out the ingredients into the large bowl
b. Combine with spoon
c. Dish out samples to the class in small paper cups
5. This recipe makes about 3 - 4 servings, so you can do the math from here
6. Questions to ask the kids:
What makes this snack balanced? There is Fruit, Whole Grains and Protein (Sunflower Seeds
and Soy Nuts)
What are other nuts that could be used? Almonds, Walnuts, Peanuts, Cashews, etc.
What are other cereals options? Remind the kids that high sugar cereals would make this more of
a sluggish treat.
Week 12 All About Fun!

Todays Topic: Kids do the Teaching! (Topic 1 of 3)
Objective
Empower interested kids to teach the BOKS bit!
1. Ask some older kids, grades 4 and above if they would be interested in leading the BOKS Bit. Make
sure to give them plenty of notice, at least a week.
2. Assign a trainer to work with them, practice and mentor.
3. Encourage the kids to work in a team, so it is a little less intimidating.
4. Give them some ideas:
Encourage them to select a favorite food that they would like to educate the class about
Encourage them to talk about a food that they have never eaten but that they would be willing to
try to share their experience and new knowledge.
Have them lead a cooking class with an easy recipe (see healthy snack mix bit)
Have them lead a taste test (see taste test bit)
5. Make sure to get in touch with parents so they know what is going on and what will be expected.

Todays Topic: Taste Test! (Topic 2 of 3)
Objective
Create your own taste test kitchen in class!
1. Decide what to do for a taste test. Here are some ideas:
Different kinds of apples Stick to all red apple varieties or branch out and select different
colored apples too.
Different kinds of grapes Green, Red, Purple, seeded or seedless
Different kinds of melon Cantaloupe, Honeydew, Watermelon
Different kinds of veggies include things that kids will eat like Carrots or Snap peas, but
also include some different choices like Peppers, Jicama, and Celery. Bring in dips too.
2. After the taste test, ask the kids what they think. Take a poll and record the responses, who liked what
and why. Get some good quotes!
3. Encourage kids to try this at home with their families too.

Todays Topic: Smoothie Party! (Topic 3 of 3)
Objective
End of session celebration!
Have a smoothie party! Ask the kids to bring in a variety of fruits, yogurt, juice, cups etc. Also consider
bringing in apples for kids who will not drink the smoothies. Trainers can bring in blenders, ice cubes,
knives, colanders and cutting boards. Get some extra parents to volunteer to cut the fruit and make the
smoothies while the kids are in class. This is a great end of session activity!
1.
2.
3.
4.
5.
6.
Who knows what a smoothie is?

What do you need to make a balanced SUPER smoothie? Ask for suggestions
Things that work well: Bananas, Mango, Strawberries, Kiwi and Berries
Add a golf ball sized amount of nut butters (Peanut, Almond, Cashew) if you want and are not
allergic.
7. Things that dont work so well include Melon (too watery), Pineapple and Citrus Fruits (too stringy).
8. Ice cubes
9. Maybe something white like.... (ask for suggestions) - A tennis ball sized amount of plain, Greek or
Light Yogurt, a little 2% Milk, a Little Soy Milk or Soy Yogurt, Coconut Milk.
10. Put it in the blender and go for it, but FIRST make sure your mom or dad are around and say it is ok
and help!
11. What can make a smoothie unbalanced? Explain that smoothies can be unbalanced with high
amounts of sugar when they are only made of fruit and juice.
12. It is important to add dairy and possibly nut butters to give the smoothie some protein and help your
body stay balanced instead of having a blood sugar spike.
BOKS Bits
Session 4
Session 4 Bits Materials

What you will need for each bit:
Week 3 (Topic 2 of 3) Print out the Food Labels from BOKS Bits Additional Handouts
in Block 6
Week 3 (Topic 3 of 3)- Create Portion Cards for Game. Write the following words or put
the pictures of the following on cards.
a. Palm
b. Tip of thumb
c. Cupped hand
d. Index finger
Week 4 (Topic 2 of 3) - Create food cards for activity. You should have at least 5 fats, 5
carbs and 5 proteins. I recommend printing the pictures of fats and proteins on yellow paper
and carbohydrates on blue paper. You will probably want a couple of sets of these cards,
because you will use them a few times throughout the session.
Week 5 (Topic 2 of 3) - Bring in food labels/ packages that show long and short ingredient
lists
Week 6 (Topic 1 of 3) - Send home the Grocery Store Guide
Week 6 (Topic 2 of 3) - Send home the Convenience Store Challenge
Week 6 (Topic 3 of 3) - Use your food cards
Week 7 (Topic 1 of 3) - send home the Snacking on the Go Tips sheet
Week 7 (Topic 2 of 3) - Send home the Fast Food Facts
Week 10 (Topic 3 of 3) - Bring in a couple of empty 20 oz. bottles and make a bag full of the
appropriate number of sugar packets for each of the 7 beverages discussed. If needed use
the Sugar Reference Sheet.
Week 12 (Topic 3 of 3) - Send home the Super Smoothie Handout.
Todays Topic: BOKS Bits (Topic 1 of 3)
Objective
Explain the general purpose of the BOKS Bits.
1. Today is the first class of BOKS this session. If you are new to BOKS, we want to introduce you to
the BOKS Bit.
have been at BOKS before are familiar with the bits. This session we will learn some new things and
stay healthy.
5. Please share all this information at home with your family, your parents and siblings.
each class. The primary purpose of presenting the BOKS bit is to increase the kids knowledge and
upcoming weeks. Delivering the BOKS bits in an accurate and appropriate (consistent and confident)
Week 1 Sleep
Todays Topic: Importance of Sleep (Topic 2 of 3)
Objective
To emphasize the importance of sleep.
1. Who remembers when we talked about sleeping last session? How many hours of sleep does the
average BOKS kid need? About 10 hours, right?
2. Did you know that if you dont get enough sleep, it can affect what and how much energy you have
during the school day?
3. When you are tired, your body does not have the energy it needs to help you run, play and focus in
school.
4. When you are tired, your brain may tell you to be sluggish, grumpy, and maybe even eat more.
5. When you are tired, it is natural to want to eat a snack to give you more energy. This often causes you
to eat more than you normally do. You may also be more likely to choose FAKE foods because they
are quick and easy, but you now already know they make you feel sluggish
6. Who remembers what a FAKE food is?
Foods that are made in a factory and dont include fresh, real foods? Fake Foods, like potato
chips, candy and cookies. These foods may not give you the fuel to go; instead you may feel like
WHOA!
7. In order to feel super at BOKS and during the school day, make sure you get a good night sleep!
8. A good night sleep will help you have the energy you need to wake up and be ready to run, play with
friends and work hard in school.
each class. The primary purpose of presenting the BOKS bit is to increase the kids knowledge and ideally
increased knowledge will positively impact their behavior. The BOKS Bits will be reinforced in upcoming
weeks. Delivering the BOKS Bits in an accurate and appropriate (consistent and confident) manner
ensures consistent messaging throughout schools.
Week 1 Water Challenge

Objective
To drink water every day.
1. Q: What does a kid have in common with a tree and a hamster?
A: They all need Water to survive!
2. Just like getting enough sleep which we talked about last time, water can energize your body to help
you feel Super. Without it, you may feel tired and Sluggish.
3. And just like when you are tired, it is natural to want to eat a snack to give you more energy. This
often causes you to eat more than you normally do. You may also be more likely to choose
FAKE foods because they are quick and easy, but you know they make you feel sluggish
4. What drink should is best during BOKS class?
Water is correct.
5. When should you drink water?
6. Have water before coming to BOKS, during BOKS and after BOKS.
7. Water is extra important when we exercise to keep our bodies hydrated.
8. Having water during the school day is super important too.
9. Pack a water bottle and jazz it up a bit by adding a little flavor with a lemon or orange slice.
10.
This weekend I want everyone to count how many glasses of water they drink.
11.
Try and have between 5- 8 glasses every day!
Week 2 Nutrition before Physical Activity

Todays Topic: What to eat before metrics (Topic 1 of 3)
Objective
Prepare kids for metrics next week.
Discussion Question
1.
2.
3.
4.
Next week, we are going to be timing you in the 400 meter run during class.
It is especially important to eat a smart breakfast before class and drink a glass of water.
What do you think would be some good things to eat before metrics day? (take some answers)
Here are some suggestions for you:
First dont try something new. Why? Because your stomach may not be used to the food and it
is best to stick with something tried and true
Second Try a combination of whole grains and protein. Here are some examples:
100% Whole Wheat Toast and eggs
Oatmeal and turkey bacon

1
/2 a turkey sandwich on 100% whole grain bread

Making sure that you eat something that you eat regularly will be the right thing for you to do your
best!
5. What is one more thing to think about before metrics next week? Get a good nights sleep!
Week 2 Protein
Todays Topic: Protein (Topic 2 of 3)
Objective
Learn which foods contain protein.
1. Who knows what a Protein is?
2. Protein This is anything that walked, swam or flew before it got to you or came from something
that walked, swam or flew before it got to you.
3. Lets say it all together and use our hands: Protein is anything that walked (move your arms at
your side like you are power walking) Swam (Move your arms like a swimmer) or Flew (flap your
arms like a bird) before it got to you.
4. Can you think of some examples of protein?
Steak or hamburger (cows walk)
Turkey or chicken (birds fly)
Tuna or salmon (fish swim)
Eggs (come from chickens)
Milk (comes from cows)
5. Beans like soy or ones you find in chili or humus are also types of protein.
6. Protein is part of a balanced breakfast. It helps your body feel full during the day.
7. When is the best time to eat protein? You should eat it with every meal!
8. Try to have some protein with your breakfast next week before we run our 400 meters.
9. One more time as a group, What is Protein?! Have the kids all say it out loud and use their arms.
Homework Assignment
Ask your teacher what their favorite type of protein is.
Week 2 Carbohydrates
Todays Topic: Carbohydrates (Topic 3 of 3)
Objective
To discuss what a carbohydrate is and how to add it with a protein.
1. Today we will talk about carbohydrates. Say it with me, CAR-BO-HY-DRATES. That is kind of hard to
say too. You can call a carbohydrate a carb for short.
2. Super carbohydrates are Fruits, Vegetables and Grains.
3. Sluggish carbohydrates have lots of ingredients and it is hard to pronounce a lot of them What are
some examples? Pop tarts, Cheese-its, Oreos, Strawberry Newtons
4. So, lets think about some examples of Super carbohydrates:
Apples, Mangos, Bananas any kind of fruit
Carrots, lettuce, peppers any kind of vegetable
5. Whole wheat bread, Oatmeal, Brown rice, Whole wheat crackers, Pretzels and Whole wheat pasta
6. Always try to have a protein with a carbohydrate for a Super balanced meal.
7. Who can give an example of a snack that has a carbohydrate and a protein?
Celery and nut butter, cheese and whole wheat crackers, hard-boiled egg with a piece of toast,
piece of fruit and glass of milk
Homework Assignment
When you eat carbohydrates, see if you can find a protein to go with it.
Week 3 Fats
Todays Topic: Fats are part of a balanced diet (Topic 1 of 3)
Objective
To learn why fats are an important part of a balanced diet.
1. Fats are an important part of a balanced meal just like Proteins and Carbohydrates.
2. When a meal has fats in it your body is able to stay fuller for a longer time like protein.
3. So, what are fats? Oils, spreads, dressings and nuts. Here are some examples:
Olive oil, that your parents may cook with
Spreads like mayonnaise that you put in tuna fish or on a sandwich
Dressings like ranch dressing to dip your veggies in
Nuts and seeds like peanuts, walnuts, sunflower seeds and nut butters like peanut and almond
butter. (only if you are NOT allergic)
Avocado is also a Super fat!
4. Just like carbohydrates, eating too much fat may make you feel sluggish.
5. How much fat should we eat at a time? A good rule of thumb is the size of the tip of your thumb!
6. Everyone hold up your thumb in the air. That is the amount of dressing to put on a salad or
mayonnaise to put on your sandwich.
7. And just like carbohydrates, some fats may make you feel sluggish. Does anyone know which fats
make you feel Sluggish? Trans Fatwell talk more about this in a few weeks.
Week 3Portion Size

Objective
1. Sometimes we know what to eat to feel super, but we eat too much or too little. Today we are going to
talk about some ways to know if we are eating the right amount.
2. Does anyone remember from last class how much fat is in one serving?
The size of the tip of your thumb.
Everyone show me your thumb in the air.
3. If you are eating something from a package, the serving size is actually listed on the back of the box
at the top of the nutrition label. Make sure to read the serving size and try to eat what it tells us.
4. How do we figure out how much food to eat if we dont have the package? We can use our hands
to determine the right size. (Have the kids put their hands in the air and go through the tips below).
Note
Print out a couple of food labels from BOKS Bits Additional Handouts to show the kids. Also
consider bringing in a box of crackers to show where the serving size is listed.
Week 3 Portion Review Game

Todays Topic: How much is the right portion (Topic 3 of 3)
Objective
Review portion sizes.
Portion Review Game

Format:
Create 3 sets of portion cards and put the kids in 3 groups, giving each group a set of cards.
Materials: 4 cards each with one of the following words or pictures on it.
Palm
Tip of our thumb
Cupped hand
Index finger
Set up:
Put the kids into 3 groups and give each group a set of cards.
Object:
When the trainer says a food the kids pick as a group which card is best for measuring the
food and hold it up in the air. .
1.
2.
3.
4.
5.
6.
Last class we talked about portion sizes.

Today we are going to review those simple tricks on portion size in a game.
What do we use to measure our portions if we are eating food without a nutrition label?
Our Hand!
We can use the tip of our thumb, palm, cupped hand, and index finger
I am going to call out a food and as a group you are going to pick the card that is the best way
to measure the food, then hold it up in the air.
7. Cheese
a. Index finger
8. Piece of chicken
a. Palm
9. Piece of steak
a. Palm
10. Pretzels
a. Cupped hand
11. Salad dressing
a. Thumb
12. Nut butter
a. Thumb
13. Chips
a. Cupped hand
14. Deli meat
a. Palm
15. Picture of an assortment of vegetables
a. Eat as much as you want!!!
Week 4Balanced Meal

Todays Topic: Making a balanced meal (Topic 1 of 3)
Objective
To learn how to create a balanced meal.
1.
2.
3.
4.
Who remembers what a Protein is?

Thats right! Anything that walked, swam or flew before it got to you (do the hand motions).
Lets call our proteins YELLOW foods
Who can give an example of a Protein?
Chicken, fish, steak, eggs
5. Lets also call our fats YELLOW foods.
6. Who can give an example of a Fat?
Oils, spreads, dressings and nuts
7. Lets call our Carbohydrates BLUE Foods.
8. Who can give an example of a Carbohydrate?
Fruits, vegetables and grains
9. Does anyone know what color is made by mixing YELLOW and BLUE?
GREEN
10. Thats right, its GREEN! If we eat one YELLOW food with one BLUE food we will get a
Balanced Meal.
11. Balanced Meals are GREEN!
12. Say it out loud: 1 yellow food, plus 1 blue food, equals a Green balanced meal!
13. Can anyone give an example of a GREEN Balanced Meal?
Chicken and broccoli
Turkey sandwich on whole wheat bread
Week 4Balanced Meal Activity

Todays Topic: Yellow plus blue equals green (Topic 2 of 3)
Objective
To practice making balanced meals.
Game Directions
1. Put the class into 4-5 teams.
2. Give each team food cut outs. Make sure each team has a variety of Fats, Carbs and Proteins.
It would be best if you put the fats and proteins on Yellow paper and the Carbs on blue paper for
the little ones.
3. Ask each group to first separate the foods into 3 groups: Protein, Fats and Carbs
Have the trainers walk around and check
4. Next ask the kids to make 2 balanced meals and remind them that Yellow, plus blue, equals green and
green is a balanced meal.
5. Last, time the kids for 30 seconds and have them all run around and try and find a friend that has
the other color that they need to make a balanced plate. After the kids get with their partners have
the trainers walk around and check if they are Green balanced meals. Repeat if time allows.
Suggestions
Prepare ahead of time and make your food cards.
Week 4Real and Fake Foods

Todays Topic: Real and Fake Food (Topic 3 of 3)
Objective
(poultry, fish too)
like potato chips, candy and cookies.
Week 5 Packaged Food

Todays Topic: Read it before you eat it (Topic 1 of 3)
Objective
Read a package before eating the food.
1. If your food comes in a package or box, what should you do?
2. READ it BEFORE you EAT it!
3. How can you remember that? Try using these hand motions:
Before (roll hands like you are spinning a wheel)
5. How do you do that? Turn the box or package over and read the ingredient list.
Homework
Practice the hand motions for Read it, Before you Eat It, Chomp, Chomp!
Week 5 Ingredient Label

Todays Topic : The Label (topic 2 of 3)
Objective
To start reading food package ingredient lists to make healthy choices.
1. Does anyone remember what we are supposed to do before eating a food in a
package? a. Read if Before you Eat it, Chomp, Chomp!
2. Does anyone know what you should read on the package?
a.
The ingredient list.
3. The ingredient list is located on the back of most boxes and is part of the nutrition label. It lists
exactly what ingredients are in your food.
4. The first ingredient on the list is the biggest. This means that the foods you are eating are mostly made
up of the ingredients that come first on the list.
5. The second item on the list is important too. There is also a lot of that ingredient.
6. Try to eat foods that have a short ingredient list. Most of these foods are called Real Foods
is probably made up of a lot of sugar and processed ingredients. We call this a fake food.
8. When it comes to ingredients, the rule of thumb is Keep it Real, Short and Simple!
9. And remember, Read it Before you Eat it! (You can do the hand motions again to reinforce the topic).
Suggestions
Bring in some food labels/packages with really long lists and short lists of ingredients.
Week 5 Guess this Food

Todays Topic: Guess this Food (Topic 3 of 3)
Objective
Solve the riddles.
1. I am a dairy; I have calcium and go in your cereal. I am white like snow and help you grow.
milk
2. I am a carbohydrate; I can be eaten raw or cooked. On one end I am pointy and loved by bugs bunny. I
am orange in color and grown in the ground, but when you pull me out I am long and round.
carrots
3. I am a carbohydrate; I have ears, but cannot hear, Sometimes I'm sweet and always a treat.
Sometimes I'm yellow, Sometimes I'm white. When I pop I turn fluffy and light.
corn
4. I am a Protein; I come from a chicken and taste real yummy. Scramble me up and put me in your
tummy.
Eggs
5. I am a carbohydrate; I grow on a tree and am bright like the sun, you can make juice out of me which
is a lot of fun.
Lemon
Week 6 Grocery Shopping

Todays Topic : Supermarket tips (topic 1 of 3)
Objective
How to shop in the grocery store.
1. Who likes to go to the grocery store?
2. Next time you go to the grocery store play a game with the adult you are with.
3. Try to shop on the perimeter of the store.
4. What does Perimeter mean?
a. The perimeter is the outside aisles.
5. What types of food are in the outside aisles? Most of the REAL Foods that are SUPER
a. Fruit and vegetables, sweet potatoes, squash
b. Milk, cheese, yogurt
c. Chicken, steak, fish, eggs, deli meat
d. Whole wheat bread
6. When you go to the inside aisles you need to put your detective hat on and make sure you Read It
before you Eat It because there are lots of FAKE foods that make you feel Sluggish
7. Most of the foods in the inside aisles are in boxes or packages, so you want to look for the Real Foods
with the short ingredient list like we talked about.
8. What else should you look for on the ingredient list besides the length?
9. Try to find foods that have ingredients you can pronounce and have heard of before.
10.
So remember, Read It Before You Eat it and Keep it Real, Short and Simple
Homework Assignment
Go to the Grocery store and try to buy most of the groceries from the perimeter!
Week 6 Convenience Store Shopping

Todays Topic: Convenience Store tips (topic 2 of 3)
Objective
How to make the best choices in a convenience store
1. Sometimes we need to buy our groceries in a local corner store or convenience store. This is
because we are in a hurry or we dont have a Grocery store near our home or a way to get to the
Grocery Store. Or sometimes we stop in for a snack.
2. Think about what we need for a balanced meal. Yellow plus Blue foods equal Green foods.
3. Who can remind us what Yellow, Blue and Green stand for?
Yellow protein and fats
Blue- Carbohydrates
Green- Balanced Meal
4. What could we buy at the convenience store to make a balanced meal?
5. First find a Yellow food
Look in the refrigerated section for Dairy and Proteins like milk, cheese, yogurt, hard boiled eggs
Or grab a package of nuts that are easy to open and a great snack if you are not allergic.
6. Next find a Blue food
Look for some veggies or fruit
Carrot or celery sticks are common
Apples, oranges, bananas are too
If veggies and fruits arent an option, look on the shelves for some whole grain crackers or pretzels
and some high fiber, low sugar cereals, like whole grain cheerios.
7. Go for Green from the Get Go
Most convenience stores offer some Green foods already like pre-made Deli Sandwiches and
Wraps. And some have packages of veggies and dip or hummus for on-the-go goodness!
8. Keep these tips in mind the next time you are at the Convenience store to make some balanced meals
from some Real Foods that will keep you feeling Super!
Week 6 GAME Time

Todays Topic: Protein, Fat or Carbohydrate? (Topic 3 of 3)
Objective
Today we are going to play a game.
Format:
Divide class into K-2 and 3-5
Materials:
Spread out a variety of food cards on the floor and make sure you have equal amounts of
Proteins, Fats and Carbs. You can have them color coded in yellow (Protein and fats) and
blue (Carbs) to help the little kids.
Set Up:
Put each team on opposite sides of the gym and put a pile of the food cards spread out in
front of each team.
Object:
To pick up a card that matches the food group called out by the trainer
Details:
6. Place all cards face up in front of each group of kids

7. The trainer will call out a food group and each kid tries to find a card that goes in
that food group.
8. When a kid matches the food correctly to the food group they take a step
forward towards the center of the play space.
9. Then have all of the kids place their cards back on the ground and play again.
10.
The goal is to get all of the kids to the center of the play space. The kids can
help each other out if they are struggling to find the correct foods.
Week 7 Eating Away from Home

Todays Topic: Yummy snacks for the car (Topic 1 of 3)
Objective
To learn some tasty and Green snacks that are easy to eat on the go.
1. Before vacation we talked about tips to help us grocery shop. Did anyone go to a grocery store or
convenience store and help pick out the groceries?
2. Today we are going to think of Super snacks we can make with those groceries for long car rides.
3. Its important that we pack tasty and Green snacks that are made of Yellow and Blue foods
4. Who remembers which foods are yellow?
a.
protein and fats.
5. And blue foods?

a. carbs
6. Here are some different suggestions:
a. For a creamy, crunchy Green snack, spread nut butter or light cream cheese onto celery
b. For a sweet, crunchy Green snack, make your own trail mix at home and bring it with you!
Combine some carbs such as whole wheat pretzels, dried apples or cranberries with some nuts
like peanuts, almonds, or walnuts (if youre not allergic), and a few dark chocolate chips into a
bag and shake it up to mix them. Scoop out a handful and put it in a separate Ziplock bag for
each member of your family to bring in the car.
c. For a protein-packed Green snack, try hard boiled eggs and apple slices.
d. For a truly Green snack, place sliced avocado and turkey in a spinach tortilla and roll it up.
e. For a rainbow of colorful foods, cut up cucumbers, carrots and red pepper slices and dunk in
hummus or bean dip.
f. For a salty, crunchy Green snack, top high-fiber Triscuits with pre-sliced reduced-fat
cheddar cheese.
7. Remember food safetykeep cold foods coldand put all of your food in a lunch box with an ice pack
to keep them fresh and safe in the car!
8. Remember: yellow plus blue equals green and can keep you go, go going like the gasoline in your car!
9. And dont forget to pack water in case you get thirsty.
Week 7 Fast Food

Todays Topic: Fast food options (Topic 2 of 3)
Objective
How to make the best choices at a fast food restaurant.
1. Last class we talked about Super Green snacks to pack on road trips. Sometimes we dont have time
to pack food for a road trip though, so we stop at a fast food restaurant.
2. We can still make a Super choice at a fast food restaurant if we remember the components of a
balanced meal. Protein or fat plus a carbohydrate. Yellow + Blue = Green!
3. If it is breakfast time try one of these super choices along with plain milk
Egg or egg whites and cheese on a whole wheat English muffin or bagel
Yogurt with fruit, but skip the granola since very high in sugar
Oatmeal sprinkled with nuts (if not allergic)
Whole wheat bagel with nut butter (if not allergic)
4. During lunch or dinner have some water or plain milk with one of these options:
A grilled chicken sandwich or salad with grilled chicken
If you must have a burger, choose a small one and skip the fries and go for fruit like apple slices
or veggie sticks on the side
For sandwiches or subs, ask for whole grain bread with deli meat like turkey or chicken and
veggies; and go easy on the cheese and mayo.
Or how about a half-sandwich and half-salad with light dressing combo.
Or try a soup and salad or half-sandwich combo. Bean soups are super tasty and filling from the
fiber and protein.
Week 7 Jokes
Todays Topic: Fun Jokes (Topic 3 of 3)
Objective
Tell some jokes!
1. Q:Knock, Knock
Whos there?
Lettuce
Lettuce who?
Let us in and we will tell you.
2. Q: Whats the best thing to put into a pie?
A: Your teeth
3. Q: Did you hear the rumor about peanut butter? A:
I am not telling you because you might spread it.
4. Q: Why did the fisherman put peanut butter into the sea?
A: To go with the jelly fish
5. Q: What did the mayonnaise say to the refrigerator?
A: Close the door, Im dressing!
6. Q: Whats the worst thing about being an octopus?
A: Washing your hands before dinner
7. Q: Why shouldnt you tell an egg a joke?
A: Because it might crack up
Week 8 What to Pack for a Picnic

Todays Topic: Fun picnic foods (Topic 1 of 3)
Objective
What to pack for a picnic.
1. Going to the park to run around and play is always fun.
2. Whats your favorite game to play at the park?
3. After running around its great to have a super snack or lunch to eat to give you more energy to keep
going.
4. Try making some mini sandwiches like these
a. Reduced-salt turkey and light cheese on whole wheat bread
b. Tuna on whole wheat pita bread
c. Nut butter with banana rolled up in a whole wheat tortilla
5. You can also make deli rollups without the tortilla. Place a cheese stick on a few slices of reducedsodium turkey or ham. Top with lettuce and mustard. Roll it up.
6. Make some fun fruit kabobs with your favorite fruits
a. Place apple pieces, seedless grapes, pineapple chunks, and cut up bananas on a wooden
skewer.
7. Bring some carrot sticks and snap peas with some hummus
8. Pack some crackers like Triscuits which only have 3 ingredients and plenty of fiber so they are a
super cracker! To make it a Green snack, have with hummus, nut butters, or a cheese stick.
9. Remember to pack an ice pack to keep deli meats, cheese, and hummus safe.
10. And of course you always need to bring what to stay hydrated while you play.right! Water.
Week 8 Ingredient List True or False Game

Todays Topic: Ingredient List Reminders (Topic 2 of 3)
Objective
To review key points of ingredients by playing a game.
Format:
Set Up:
Object:
Have all of the kids stand in the middle of the play space.
Place a TRUE sign on one wall of the play space and FALSE sign on the opposite wall
Ask the kids a question and if they think it is TRUE they run towards the sign and if they
think it is FALSE they run towards the False
sign Discussion Questions

review some of the important things we talked about in a fun game.
2. True or False: Just read the big words on the front of the food package and dont worry about the
nutrition label!
a. Answer: False, You need to be an ingredient detective and read the small writing on the back of the
package to find out what the food is really made of.
3. True or False: Always guess if a food is healthy by the picture on the box.
a. Answer: False, Make sure to read the ingredients, because sometimes the company tries to make
the food look healthier than it really is.
4. True or False: The first ingredient on the ingredient list in always the biggest, which means there is the
most of this in your food.
a. Answer: True, the first ingredient is always the biggest.
5. True or False: If when you read the ingredient list you see sugar (or another name for sugar) on top,
then definitely buy it.
a. Answer: False, If sugar (or another name for sugar) is at the top of the list, then try to make a better
choice.
6. True or False: It is ok to eat partially hydrogenated oil.
a. Answer: False, Partially hydrogenated oil is a sluggish fat. It is found in FAKE foods.
7. True or False: Try to avoid foods with a long list of ingredients that are hard to pronounce.
a. Answer: True, Look for foods with a short ingredient list. Remember to Keep it Real, Short and
Simple
8. True or False: Fresh fruits and vegetables have just one ingredient.
a. Answer: True: Fresh fruits and vegetables contain lots of vitamins and most of all, they taste
delicious!
9. Extra Bonus question (Show me the answer where ever you are standing): What are the hand motions
to, Read it Before You Eat It!
a. Review hand motions
Week 8 Healthy Lifestyle

Todays Topic: General Information (Topic 3 of 3)
Objective
To explain why a healthy lifestyle is important.
1. Who can give me some ideas about what it means to live a healthy lifestyle?
Eat super food (like real foods)
Be active (like BOKS!)
Get a good nights sleep (10 hours)

Drink lots of water (especially after youre active)
Play, have fun, and laugh

2. Why is it important to do these kinds of things?
You feel great when you wake up in the morning!
You have energy to make it through the day
You are happier
Your heart stays strong
You can perform and focus better ... in what kinds of things?
3.
4.
5.
6.
7.
School
Sports
BOKS
After school activities
Almost anything!
Why is it important that you continue to do these healthy lifestyle things each and every day?
Because the more you repeat this kind of behavior, the easier it is for you to do it every day. If you do
something every day for a long time, it becomes a habit.like brushing your teeth.
So, if living a healthy lifestyle is a habit now, as a kid, what will happen as you grow older?
You will continue with this habit and hopefully live a long, happy, active life and avoid illnesses.
So, what you are doing now, being in BOKS and making super food choices can make a big
difference in your health and life now and when you get older. Pretty cool, huh?
Week 9 Heart Health

Todays Topic: Strong Heart and Lungs (Topic 1 of 3)
Objective
To practice working our heart and lungs.
1. Last class we talked about living a healthy lifestyle and said it was important to keep our heart strong.
2. What does that mean?
3. Put your hands over your chest and feel your chest rise up and down. Those are your lungs
breathing in oxygen and exhaling.
4. Now everyone stand up and do 15 jumping jacks as fast as you can.
5. Put your hands back on your chest. Is your chest rising up and down faster? Are you breathing a
little harder?
6. Our body needs us to breath faster to get more oxygen and nutrients into our bodies. Our lungs
help bring in the oxygen and send it to our heart. Our heart takes that oxygen and sends it
throughout our entire body.
7. What kinds of foods are not healthy for our heart?
a. Partially hydrogenated oil and Trans Fats are a sluggish fat that is found in FAKE food. High
Fructose Corn Syrup, another word for sugar also makes us feel sluggish and is found in FAKE
foods.
8. What kind of food are healthy for our heart?
a. Fruits and vegetables, proteins, dairy and whole grains. Food that have short ingredient lists and
easy to read ingredients.
9. Make sure to put your ingredient detective hat on and read the food labels. If you see
Partially hydrogenated oil, Trans fats or High Fructose Corn Syrup, put it back!
Week 9 Washing our Hands

Todays Topic: Why do we need to wash our hands(Topic 2 of 3)
Objective
To discuss the importance of hand washing.
1. Last week we talked about living a healthy life style and keeping our heart and lungs healthy.
2. Another way to help us stay healthy is by washing our hands!
3. Why do you think we need to wash our hands?
Washing our hands gets rid of germs.
4. Think about everything you have touched since you woke up this morning.
Maybe the telephone
The toilet
School doors
Friends hands
Balls and play equipment
5. We touch a lot of things and dont even realize it. We have all been in contact with germs today.
6. Some germs make us sick and we want to prevent getting sick. Here are some of the best times
to wash our hands
When your hands are dirty
Before eating
After playing
After using the bathroom, blowing your nose or coughing
After touching pets
After visiting someone that is sick.
7. Youve all probably heard the saying An Apple a Day Keeps the Doctor Away. Well, hand washing
regularly keeps the bad germs and the doctor away! And if you are having an apple, make sure you
wash your hands and the apple too before eating it!!
Week 9 School or Afterschool Snacks

Todays Topic : Snacks (topic 3 of 3)
Objective
Why snacks are good for us during the day.
1. Do you ever get hungry before lunch time even though you had breakfast? Thats ok, because kids
often need to refuel their bodies more than 3 times a day.
2. As a BOKS kid, you are very active and like to run around and burn off the meals you ate. So
snacks can help reenergize you and make you feel super.
3. Its important that you eat the right kind of snack.
4. What is a Super Green snack to pack for school?
Fruits
Nuts
Low fat yogurt
Cottage cheese cups
String cheese
Cut-up veggies and something fun to dip them in like hummus, black bean dip, guacamole or lite
ranch dressing
Nut butter or low fat cheese with Triscuits or a piece of whole wheat bread
5.
What are some good snacks to have when you get home?
1
/2 of a turkey sandwich on whole wheat bead
An English muffin pizza with whole grain English muffin, tomato sauce, low fat cheese,
Cup of chicken noodle soup
Hard boiled eggs or tuna in a single serving pouch
6.
Limit snacks that are Fake foods. What are some ways to tell if a food is Fake and not real?
Lots of ingredients
Lots of sugar
Trans-fat
7.
Its ok to have a treat for a snack sometimes, but remember not to have too much and that a treat
means its something we only have once in a while.
Week 10 ABC Game

Todays Topic: ABC Carb, Protein and Fat Game (Topic 1 of 3)
Objective
Try to think of a Carb, Protein or Fat for every letter in the alphabet.
1. Today we are going to play a game. There are 2 parts to this game.
Part 1: Start at A and go through the alphabet trying to think of a carb, protein or fat for each letter.
Part 2: After you say your food choice you need to tell the group if it is a carb, protein or fat.
2. Here are some examples:
Apples (carb)
Beans (protein)
Cauliflower (carbs)
3. Try splitting the kids up by grade so all of the ages get a chance to participate.
Week 10 Sugar
Objective
foods. Here are some other names for sugar ... (you only need to read a few to the kids)
Barley Malt, Buttered Syrup, Cane-juice Crystals, Caramel, Carob Syrup, Corn Syrup, Corn
Syrup Solids, Dextran, Dextrose, Diatrase, Diastatic Malt, Ethyl Maltol, Fructose, Fruit Juice, Fruit
Juice Concentrate, Glucose, Glucose Solids, Golden Syrup, High-fructose Corn Syrup, Honey,
Lactose, Malt Syrup, Maltodextrin, Maltose, Mannitol, Molasses, Refiners Syrup, Sorbitol,
Sorghum Syrup, Sucrose.
8. REMEMBER - Read it before you eat it (Do the hand motion again!)
Homework Assignment
Week 10 Sugar
Todays Topic: How much sugar is in my beverage? (Topic 3 of 3)
Objective
To look at the number of sugar cubes found in certain beverages.
1. Last class we talked about sugar and how it can make us feel sluggish.
2. Today we are going to look at how many sugar cubes are hiding in some beverages we drink.
3. Remember that some types of sugar is fake sugar and other types come from Real Foods like fruits.
20 oz Coca Cola has 19 sugar packets- This is the Fake sugar that makes us feel sluggish.
20 oz of minute maid lemonade has 19 sugar packets- Lemonade is a great drink in the
summer., but make your own with fresh lemons, water and only a little sugar to sweeten it.
20 oz of Vitamin water, flavor B-Relaxed, has 9 sugar packets- Plain water is always the best
choice, because it has 0 sugar cubes
20 oz of 100% apple juice has 17 sugar packets- 100% juice has natural sugars, but try not to
have more than one small cup a day. REMEMBER, always try to eat your fruits instead of drinking
juice so you get your fiber.
20 oz of Nesquick chocolate milk has 21 sugar cubes- Chocolate milk has some natural sugar
from the lactose, but a lot of Fake sugar from the chocolate syrup. Plain milk is much better and is
a Super drink to have.
20 oz of 1% milk has 9 sugar packets- Plain milk has natural sugar from the lactose which is
healthy.
20 oz of the original Gatorade, called Gatorade Perform 02, has 11 sugar packets-This is only
recommended when exercising continuously for over 60 minutes otherwise, just drink water.
Water. Water has zero sugar! This is the best choice.
Suggestions
Make sure you bring in a bunch of sugar cubes and a picture or packets of the food you are talking
about. This will really help the kids visualize how much sugar is in the foods they eat.
Week 11 GAME time

Todays Topic: Balanced Plate (Topic 1 of 3)
Objective
Today we are going to play a game. It is kind of like Delivery Truck but with a twist. Let me explain the
BOKS Balanced Plate

Format:
Materials:
Cones, hula hoop, laminated food cards
Set up:
Place cones at the start and end point, put hula hoops at start and spread out food
cards at the end cone, within all groups reach
Object:
Details:
1. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 food
item card and brings it back to their group.
2. The next person in line, now holds onto the outside of the hula hoop and runs with the first person
down to the other side of the gym and picks up 1 food item card to bring back to their starting line.
3. The next person holds on to the outside of the hula hoop now (so there are 3 people) and they all run
down pick up 1 more food item card and bring it back to their team.
5. When you get back to the start, arrange the food item cards to create at least one balanced
plate, breakfast, lunch, dinner or snack. You can include a beverage too.
6. If you need to gather another choice, everyone needs to get back onto the hoop, return one card and
pick up a new one.
7. Finally, one person from each team will present their plate to the class and kids can vote if it is
balanced or not.
8. If it is not a balanced plate, the trainer can lead the discussion about what the problem is and give
the kids a chance to fix grabbing a new card.
Meat (protein)
Nuts or seeds (fat)
Possibly dairy
Week 11 Review Grocery Store Shopping

Todays Topic: Shopping review (Topic 2 of 3)
Objective
Review of best grocery shopping practices and try to create a big list of all the foods found on
the perimeter of the grocery store.
Game
Format:
Have all of the kids sit with their grade.
Materials:
A white board or big piece of paper and marker
Set up:
Have all of the kids sitting with their grades and looking at the piece of paper.
Object:
Try to draw the perimeter of the grocery store.
1. Remember when we talked about grocery store shopping. We talked about the best foods to buy.
2. Who remembers what the perimeter means?
The outside!
3. What types of foods are on the outside aisles?
4. I want each grade to tell me a food that is found in the perimeter of the grocery store and what area it
is kept.
Ex: Carrots are kept with all of the veggies, Milk is kept in the refrigerator section
As the kids list their foods, the trainer should try and draw a quick grocery store on the white board
or paper with all of the foods the kids list and group them together like they would be in the grocery
store.
5. Go through each grade a couple of times and have them shout out foods.
6. If they get stuck then remind them of some of the following items.
a. Fruit and vegetables, sweet potatoes, squash
b. Milk, cheese, yogurt
c. Chicken, steak, fish, eggs, deli meat
d. Whole wheat bread
Week 11 Food Jokes and Riddles

Todays Topic: Food Jokes and Riddles (Topic 3 of 3)
Objective
Solve the Jokes and Riddles.
1. Q: We throw away the outside and cook the inside. Then we eat
the outside and throwaway the inside. What did we eat? A: Corn
on the cob
2 . Q: What did the skeleton order for
dinner? A: Spare Ribs
3 . Q: Whats a scare crows favorite
fruit? A: Straw-berries
4 . Q: What do snowmen like to eat for breakfast?
A: Frosted Flakes
5 . Q: What did the nut say when it sneezed?
A: Cashew!
6 . Q: What do you give a sick lemon?
A: Lemon-aid
Week 12 Games
Todays Topic: Guess my food (Topic 1 of 3)
Objective
To identify what kind of food the trainer is thinking about.
1. Today we are going to play a game to see if you can figure out what food I am thinking of.
2. Ask me a question about my food and I will answer yes or no to the question
The kids should raise their hand to participate in the game.
The BOKS Kid of the Week can pick the food and stand up front with the Trainers as a special
treat.
3. Play a couple of times if you have extra time.
Example: Green Grapes
4. Some sample questions could be:
Is it a protein? No
Is it a fat? No
Is it a carb? Yes
Do you have to warm it before eating it? No
Does it come in a package? No
Is it round? Yes
Can you make it at home? No
Does it grow on a tree? Yes
Does it come in more than 1 color? Yes
Can you eat it with your hands? Yes
Is it a fruit? Yes
Grapes!
Week 12 Games
Todays Topic: Yellow, plus blue, equals green (Topic 2 of 3)
Objective
To fill in the missing food.
1. Today we are going to play a game to see if you can create a Green meal.
2. Remember Yellow, plus blue, equals green.
Yellow protein and fats
Blue- Carbohydrates
Green- Balanced Meal
3. I am going to give you a food and you need to tell me what I need to pair it with to make it Green.
4. Ready, Set, Here We Go!
For breakfast I really want some scrambled eggs. What is a Blue food I could add to my meal
to make it a Green?
Whole wheat toast, banana, apple
At school I had an apple for snack, but was still hungry. What is a Yellow food I could have
had with my apple to help me stay full longer and make my snack Green?
Nut butter, milk, cheese
What can I have with a string cheese to make my snack healthy and Green?
Triscuits, carrots, cucumber slices
What could I have with some meatballs to make my dinner Green?
Whole wheat pasta, whole wheat bread, brown rice
Bonus Question: For lunch I am having a turkey and avocado sandwich on whole wheat
bread. Does anyone know what part of my sandwich is the protein, fat and carbohydrate?
Protein-Turkey
Fat- Avocado
Carb-Whole wheat bread

Todays Topic: Smoothie! (Topic 3 of 3)
Objective
Go over how to make a smoothie.
Have a smoothie party today. Ask the kids to bring in a variety of fruits, yogurt, juice, cups etc. Also
consider bringing in apples for kids who will not drink the smoothies. Trainers can bring in blenders, ice
cubes, knives, colanders and cutting boards. Get some extra parents to volunteer to cut the fruit and
make the smoothies while the kids are in class. This is a great end of session activity!
1.
2.
3.
4.
5.
6.
7.
8.
9.
Who knows what a smoothie is?

What do you need to make a balanced SUPER smoothie? Ask for suggestions
Things that work well: bananas, mango, strawberries, kiwi and berries
Add a golf ball sized amount of nut butters (peanut, almond, cashew) if you want and are not allergic.
Things that dont work so well include melon (too watery), pineapple and citrus fruits (too stringy).
Ice cubes
Maybe something white like.... (ask for suggestions) - A tennis ball sized amount of plain, Greek or
light yogurt, a little 2% milk, a little soy milk or soy yogurt, coconut milk.
10. Put it in the blender and go for it, but FIRST make sure there is an adult around to help
11. It is important to add dairy and possibly nut butters to give the smoothie some protein and help your
smoothie stay a balanced snack.
Lesson Plan Components
S Functional Fitness Curriculum | 360
Locomotor Warm-Ups
We want all participants to put forth maximum effort during class so it is important to warm up
their muscles. The warm up activity should last about 5 minutes and should include locomotor
movements as well as stretching (both static stretching and dynamic stretching). Try a variety of
different activities to keep the kids interested. We encourage an active warm-up, getting kids
moving right away. This allows the kids to loosen their muscles while preventing them from
injury related to stretching cold muscles.
Warm Up Formations:
1. Locomotor Movement - full class in open space - Everyone spreads out in their own personal
space (arms length distance between themselves and others). Trainer calls out the locomotor
movement while all kids perform it.
2. Locomotor Lines Organize the kids in an even number of lines. The trainer is calling out the
locomotor movements in the middle. (Quickly) Once the first group of kids get past the trainer who is
calling out the movements they continue that movement to the end line where they stretch until the
rest of the group gets there and the trainer begins to call out new movements. (Allow no wait time).
3. Locomotor Locomotion Style (clockwise/counter-clockwise rotation) - All kids are moving on the
outside perimeter of your space. The trainer is in the middle calling out the movements while all kids
are manipulating the movements being told. After a few rounds of locomotor movements being called
out yell STOP and have the kids stretch reaching to the sky and to their toes so they can catch their
breath. Change as necessary.
Locomotor Movements
Start simple and add a few new ones each week - change it up so the kids wont get bored!
After one complete rotation of doing each Warm Up successfully and the kids understand it you
can make it into a partner warm up- having the kids do the movements you call out next to each
other or linking hands.
Butt Kicker
Jog bending knees trying to touch feet to butt.
Crab Walk
Sit down put hands and feet flat on the ground. Lift your bottom and hips as high off the ground as you
can. Feet first and then hands catch up- moving like a crab.
Frog Jumps
Feet on the ground shoulder length apart. Put your hands on ground in between knees touching the
ground. Start in a bent down position and reach tall to the sky from a squatting position to a standing
position.
Gallop
Like a horse- keep both legs straight/stiff and let one foot lead the other (switch the leading foot when
needed) Leading foot goes forward the whole time while the other foot just follows behind it.
Grapevine
Facing sideways, cross legs in front and in back repeating rapidly. Make sure they go in both
directions.
High Knees
Jog lifting knees as high as possible in front.
Jog
Jog at a moderate pace, 50% of maximum effort
Ladders
Rapid, repetitive movements, hop scotch-style. This can be done outside, with a ladder or a chalkboard
course. Hop scotch, out in/out in, left side, right side, bunny hops, etc.
Leaping
One foot alternate pushing off of each foot.
Moving Broad Jump

Stand with feet hips distance apart. Using arms to gain momentum jump forward and out as far as
possible. Make sure to hold the landing in a partial squat position. Repeat. Each jump should be a 75%
effort.
Power Skip
Skip making sure each leg is lifted as high as possible with every step. Alternate legs.
Quad Walk
Stand on right leg. Take left foot in left hand and gently pull heel to butt, while lifting up on right toes.
Return left foot to ground and repeat with right leg. Repeat alternating legs.
Seal Walk
Walk on hands, have your arms straight and finger pointing forward. Keep your bottom and hips lowknees together and eyes forward. Move one hand after another forward.
Side Shuffle
Facing sideways, get into a partial squat with knees bent and hands out in front. Side shuffle by moving
feet out and in.
Side Stretch
Leading with the right leg, place legs wide, bend knees and lean body to right, with right knee bent and left
leg straight. Feel the stretch on the left side, then shift to the left and then back to the right. Pivot to lead
with the left leg, keeping legs wide and knees bent, lean body to left, with left knee bent and right leg
straight. Feel the stretch on the right side, and then shift to the right and then back to the left. Repeat.
Skipping
A step and hop combined. With your right foot step and have the left foot pass your right foot by hopping
past it. Combine the two as more comfortable to make a skip.
Soldier Walk
Raise right leg up hips distance or higher, try to touch with left hand. Return foot to ground and move
forward with left leg. Repeat, alternating legs
Running Related Activities

Running is an easy and fun way to get fit. It can be done almost anywhere and requires no equipment. Start
slowly, encouraging kids to keep moving, running one or two laps at first and then gradually increasing to the
full 400 meter (1/4 mile) course after a few classes. Our goal is to have the participants build their endurance
so they will be able to run for a full 10 minutes by the end of the session.
BOKS Beat the Clock

Format:
Running
Materials:
Stop watch, 4 cones
Set Up:
Set up 4 cones, marking off a running area
Object:
To run the entire time without needing to sit out a round.
Details:
1. Have all of the kids spread out around the running area inside or outside
2. They should run on the perimeter of the field to avoid collisions.
3. Trainer says Go and the kids start running for 30 seconds. The trainer says Stop and the kids
will have 30 seconds to rest and recover
4. Next, the trainer says Go and the kids start running for 40 seconds. The trainer says Stop and the
kids will have 20 seconds to rest and recover. Then, the trainer says Go and the kids start running for 50
seconds. The trainer says Stop and the kids will have 10 seconds to rest and recover.
5. Then, the trainer says Go and the kids run for an entire minute. The trainer says Stop and the
kids will have a minute to rest and recover.
6. Repeat as desired, if time allows.
BOKS Chase
Format:
Running
Materials:
4 cones and relay batons
Set up:
Make a large rectangle with the cones. Split the class into 2 teams of 8-10 kids each and
put 1 team at opposing corners of the rectangle.
Object:
Run around the rectangle without getting tagged and pass the baton off to the next
person in line on your team.
Details:
1. When the whistle blows, the first kid on each team starts running around the rectangle clockwise with a
baton in hand.
2. The runners are chasing and attempting to tag each other.
3. If the kid goes completely around the rectangle and does not get tagged, then they hand off the baton to
the next kid in line who then starts to run.
4. The sequence continues until one kid is able to catch up to a kid on the other team and tag them.
5. When this happens the games stops and then you begin it again with the next runner in line from each
team.
6. After a kid hand off the baton to the next person in line it is important that they go quickly to the end of
their line to wait for their next turn.
7. Suggestion: Play this during Metrics week or at the same time as another activity. You dont want to
have kids standing around in line, so you need to split up the class and have some kids play different
activities or have a couple games of BOKS Chase going on.
BOKS Sprints
Format:
Materials:
Set up:
Object:
Team activity
Cones
do wn
Details:
1. Kid runs down to first cone and back to start, then down to second cone and back to start, then down to
third cone and back to start, then tags next kid in line.
Cross-Gym Sprints
Format:
Team activity
Materials:
None
Set up:
Object:
Improve endurance
Details:
1. Have the younger kids line up against the wall that creates the shorter distance from one side to the
other.
2. Have the older kids line up against the wall that creates the longer distance from one side to the other.
3. On the LTs cue, the kids will alternate running back and forth as quickly as they can.
4. The movements can change from running, to skipping to shuffling, to butt kickers etc.
5. Continue for at least 5 7 minutes.
6. Make sure the kids spread out when they line up so they dont crash.
7. Cue them to line up shoulder to shoulder
8. Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to
the opposite side.
Freeze Run
Format:
Individual Activity
Materials:
Set up:
Object:
Details:
Go, Back, Hit It!

Format:
Individual Activity
Materials:
Cones
Set up:
Object:
Details:
end of the gym.
Inside Gym Perimeter, Stairs or Hallway Run

Format:
Group Activity
Materials:
Cones
Set Up:
Organize the kids into groups or lines if using a restricted space
Object:
Improve endurance
Details:
If your weather or timing does not permit running outdoors, kids can run the perimeter of the gym, through the
halls or up and down stairs for a designated amount of time. In the gym, consider putting cones on each corner
of the gym to keep kids towards the outside area. Please obtain approval from the principal before allowing kids
to run a course through the hallways or stairs. In the gym, music can motivate the kids to keep moving.
Have the kids vary the movements, first having them run, then shuffle, then skip etc.
Have the kids start and stop or freeze and then change the movement or the direction they are running.
Have the kids run the longer side of the gym, assuming it is a rectangle and shuffle or skip on the shorter
side.
Have the kids all start in different corners so they dont bunch up, stop moving or trip.
Have the kids run with a buddy.
Last Man Standing

Format:
Individual Activity
Materials:
None
Set Up:
Object:
Details:
6. Challenge the kids to keep going if they can for the 10 minutes. If they are exhausted, let them
get water and then join back in.
Leader of the Pack

Format:
Materials:
1 cone
Set Up:
Object:
Follow the leader
Details:
1. Kids form a straight line in their color group
2. Line leader starts jogging at a slow pace so all team members can jog behind, staying about 1 2 feet
from one another.
3. Last kid in line sprints around the team and replaces the leader.
4. The new leader slows down to set the pace for the team.
5. When ready, the new leader yells to the last kid in line, GO! and the kid sprints to the front to
6. Kids keep jogging until everyone has had a chance to be the leader.
Suggestion: Have each color group create their own line. If you want to really challenge the kids then
add 2 or 3 color groups together to make the line longer.
Musical Run
Format:
Individual Activity
Materials:
Set up:
Object:
Details:
5. If you dont have music, you can cue the kids by blowing a whistle.
Relay Race Run

Format:
Team activity
Materials:
Cones and batons
Set up:
Object:
Details:
3. You can create batons out of paper towel holders and colored tape. Give one baton to each color or
team.
4. 3-2-1- go, have the kids cycle through sprinting to the opposite cone and passing the baton to the next
runner.
7. You can also add in other movements besides running like skipping, side shuffle, grapevine etc., as
long as kids keep up the intensity of the pace.
Run 200 meters/400 meters/800 meters/1200 meters/1 mile

Format:
Materials:
Set up:
Object:
Running
None
Use the track or your running space (inside or outside)
To improve endurance for metrics
Details:
1. This can be either outside or inside, timed or not timed.
2. Kids can also do repeats, particularly of the shorter distances. Have them run a 100, rest for 1 minute,
run again, repeat. Have them run a 200, rest for 90 seconds or 2 minutes, run again, repeat.
3. This type of drill should be at a high exertion level if possible.
Running Wild Relay Race (running and skipping)

Format:
Team activity
Materials:
Cones
Set up:
Object:
Details:
Shuffle Run
Format:
Individual Activity
Materials:
Set up:
Object:
Jog the long side of gym or field and side shuffle the short end
Details:
1. Split the color groups up around the running space.
2. When you say GO or turn on the music the kids begin to jog
3. All of the kids should jog the long side of the field or gym and side shuffle, skip or walk the short side.
4. The trainer can change up the movements for the short side every couple of minutes.
Speed Runs
Format:
Group Activity
Materials: Cones on outside corners of gym or field
Set up:
Separate kids into 2 groups; K-2 and 3-5
Object:
Sprint as fast as you can.
Details:
1. Have 1 group sprint as fast as they can around the field or gym 1 time and then have a water break.
nd
2. Have the 2 group repeat.
3. Have each group go 5 times and cheer them on to run as fast as they can.
Walk, Jog, Run

Format:
Group Activity
Materials:
None
Set up:
Set up a running route or put boundaries up inside the gym or on the field with cones
Object:
Improve endurance
Details:
1. Kids will get moving for 10 minutes in total, based on whistles as a cue.
2. Explain that when you blow the whistle once, everyone starts to walk.
3. When you blow the whistle twice, everyone will jog.
4. When you blow the whistle three times, everyone will run.
5. Alternate the whistle blows so that kids get moderate and maximum exertions levels over the 10
minutes.
6. Make sure the kids stagger at the start. Kids can pass one another, but they cant cut the boundaries.
Play music if possible too!
Skills of the Week

The skill of the week calendar is included at the beginning of Block 6 for your reference. During the
first class of the week, the skill is introduced, explained and the proper form is demonstrated. kids
should practice the movement and trainers should move around the class to assist with form and
range of motion. During the remaining classes of the week, the skills can be practiced and reinforced
through stations, tabatas, relay races, obstacle course and :30 max effort. Throughout the session, the
key points of performance should be repeated to the kids when doing the movements. Make sure your
demonstrator can do the skill requested before showing the entire class.
Broad Jumps
Use your arms
Bend your knees
Hold your landing
Burpees
Details: From a standing position, place hands on the ground and drop body to the ground so you
are on your belly. Push off hands and jump back up so that feet land outside of hands, stand up and
clap with hands above head.
Donkey Kicks
Details: Start with hands above head; place both hands on floor in front of feet and kick feet up
slightly off the ground. Keep arms straight. Stand back up and repeat.
Stand up straight
Free-Standing Handstands
Details: Start with hands above head, and then place both hands on the floor in front and kick
legs up over head. Keep arms straight.
Start from a standing position
Lock out arms
Kick feet up one at a time
at end
Plank
Push-Ups
Details: Lie on stomach with arms bent, hands at shoulders. Straighten arms, while keeping
midsection (core) tight and back, butt and legs in one straight line. Lower down to ground, touching
chest. Rise back up to repeat.
Sit-Ups
Details: Lie on back with knees bent, arms straight overhead. Forcefully, sit up, using arms to
give momentum. Touch hands to ground and chest to knees. Lower down to floor and repeat.
Make sure bottom stays in contact with ground at all times.
Variation:
adults assistance.
Squats
knees. Weight should be in heels and knees should be pushed out. Keep knees, ankles and feet all
pointing in the same direction. Then stand up straight and tall.
Squat Jumps
explosively.
Tuck Jumps
Jump up high
Bring knees high
Walking Lunge
should form a 90 degree angle with the floor. Stand up and repeat on left side. Lunges should be
linked together, smoothly.
Take big steps
Wall Handstands
Details: Stand up with back facing the wall; then place both hands on the floor in front and slowly
walk legs up the wall while bringing hands in closer to the wall. Keep core tight and arms straight.
Use a tumbling mat if available.
Back faces wall
Walk feet up slowly and then walk in hands
Keep your core (stomach muscles) tight
End of Class Games

This portion of class is a favorite for many kids. Depending on the size and ages of kids in your class, it
may make sense to divide the class into groups by grade, for example have kindergarten through second
grade and play two different games. This may be the kids first exposure to group games, make sure to
thoroughly explain the details and rules of the game. You can write out the steps in simple format on a
white board if that helps. General concepts such as boundaries, light touch tag, and good sportsmanship
should be explained and reinforced throughout the session. You also want to stress SAFETY! This portion
of the class is a good time to let the kids make choices. You can offer 2 or 3 different games and the kids
can choose or you can alternate the games by having the kids rotate. This is supposed to be FUN! If the
kids dont understand the rules or the game is not going as planned, STOP! Explain the rules again and
resume play or choose another game.
Please note that BOKS does not endorse the use of human target games or asking kids to sit out during a
game if they have been tagged etc.
As If
Format:
Materials:
Set Up:
Object:
Individual Activity
None
Kids in an open area
Get moving!
Details:
1. Read Sentences to the class. Have kids act out each sentence for 30 seconds:
Jog in place as if a big scary bear is chasing you.
Walk forward as if youre walking through quicksand.
Jump in place as if you are popcorn popping.
Reach up as if grabbing balloons out of the air.
March in place and play the drums as if youre in a marching band.
Paint as if the paint brush is attached to your head.
Swim as if you are in a giant pool of yogurt.
Move your feet on the floor as if you are ice skating.
Shake your body as if you are a wet dog.
BOKS Ball Catch

Format:
Materials:
Set Up:
Object:

Race to finish!
Details:
5. First team to go down and back wins. If this goes really fast, you can have the kids go through the cycle
twice.
Suggestion:
Time the group and have them try and set a record.
BOKS Baseball (Stations)

Format:
Materials:
Individual activity
None
Set Up:
Object:
Details:
st
1 base air squats
nd
rd
3 base push-ups
Home jumping jacks
BOKS Body Hop

Format:
Materials:
Set up:
Object:

None
Partner A sits on the ground with arms out to the side and legs stretched on the ground out
straight in front of them. Partner B is standing up.
To jump over your partners arms and legs 3 times and then switch places.
Details:
1. Partner A is sitting down with their arms out to the side and legs in front of them.
2. Partner B begins and jumps over their left arm, jumps over their legs and jumps over their right arm
(round 1). Partner B turns around and then jumps over their right arm, over their legs and over their
left arm (round 2). Partner B repeats one more set of jumps and sits down.
3. Partner A repeats the 3 sets of jumps that Partner B just did.
4. Each person gets 2 turns in each position.
BOKS Bridge
Format:
Materials:
Set up:
Object:

None
Partner A gets into a plank position. Partner B is standing up.
To jump and crawl. Practice different levels of movement.
Details:
1. Partner A gets into a little ball on the ground and Partner B is standing up. Partner B hops over Partner
As backside, then Partner A makes a mountain and pushes up to his toes, making bottom go up in the
air. Partner B then crawls under Partner A back to the starting place. Partner B does this 3 times.
2. Partner B goes on the ground and Partner A does the hopping and crawling 3 times.
3. They get 2 turns in each position.
BOKS Circle Relay

Format:
Materials:
Set Up:
Object:
Running Relay
2-4 play yard balls
Divide the class into groups of 10-15
Work as a team and get the ball around the circle before the other team.
Details:
1. Have each group of 10-15 form a big circle
2. Pick a kid in each circle to be the starter and hand him/her a ball.
3. When the whistle blows he/she runs around the circle holding the ball until he/she gets back to
their original spot and quickly passes the ball to the person next to him/her.
4. The next person repeats until each kid has done this and the ball ends up back at the starter.
5. Make it a competition among all of the circles and play it a few times. The kids can cheer on their team
and have fun.
BOKS Corners
Format:
Materials: Music
Set Up:
Object:
Get moving!
Details:
3. After the movement is complete the team waits for the music to play again or for the trainer to say
run.
Suggestion:
Corner Tasks: sit-ups, push-ups, donkey kicks, squats, jumping jacks, walking lunges.
Teams can race one another when getting to the corner. Last team to complete the movement can do
an extra movement or two.
BOKS Discovery
Format:
Materials:
Set Up:
Object:
Running
15-20 bean bags or other small items, 15+ cones
Indoor or outdoor space is ok. Spread Cones out around play space and hide bean bags
or other small objects under cones.
Get Moving!
Details:
1. Create teams of 5-7 kids.
2. Put the teams around the room and give them a home location
3. Hide bean bags or other objects under random cones that are spread out in the center of the play
space.
4. Blow the whistle to begin and set the timer for 2 minutes.
5. One at a time a kid from each team runes to a cone to see if something is under it.
6. Kids are sprinting so they can get back to their team fast and send the next person off to get an object.
7. The team with the most objects at the end wins.
BOKS Leg Challenge

Format:
Materials:
Set Up:
Object:
Group warm up
Music if available
Have the kids spread out around your play space indoors or outdoors.
Warm up your lower body
Details:
1. Have the trainer stand on something so all of the kids can see what he or she is doing in the front of
the room.
2. Complete 30 seconds of each of the following activities transitioning smoothly from one to another.
heel raises
hop up and down
scissor feet forward/backward
jumping jack no arms
jumping jack with arms
jumping jack no arms
scissor feet forward/backward
hop up and down
heel raises
This is a complete 5 minute workout.
3. You can extend each movement to 60 seconds and really challenge the kids! This will take 10 minutes
to complete.
BOKS Says
Format:
Materials:
Set Up:
Object:
Individual Activity
None
Details:
BOKS Up and Down

Format:
Materials:
Set Up:
Object:
Divide into 2 teams, Team Up and Team Down

All the cones
Lay out all the cones randomly throughout the gym or field
Get Moving!
Details:
1. Kids race around the gym trying to move the cones.
2. Team Up tries to keep the cones standing up. Team Down tries to keep the cones lying down.
3. After a few minutes, cue the kids to freeze. See which team has more cones up or down.
4. Play again, but this time, Team Up is now Team Down and vice versa. You can repeat for as long as
you have time.
Suggestion: You can have the kids stop using their hands, move around doing a crab walk or on their
hands and knees to slow them down. Keep alternating how the kids need to move around.
BOKS Welcome Hands

Format:
Materials:
.
Set Up:
Object:
Everyone is in open space (Have marked off home areas)

If a small group, have each kid get inside one hula hoop that is lying on the ground - If a .
bigger group just mark off the area with marker or piece of tape on ground
Open space Marked off by cones
Getting to know the other BOKS kids. .
Details:
1.
Trainer calls out Girls Shake hands all the girls find a new spot and High Five, Shake hands,
High tens, side fives, low tens, or do a foot shake to another girl in a home spot and mention
something about themselves.
2.
Trainer calls out, boys shake hands and the boys do the same thing.
3.
Trainers can call out specific groups of kids at a time.
4.
Have kids keep track in their heads of how many news kids they met and something
new about someone they had met.
Break the Snake

Format:
Materials:
Set Up:
Object:
Two or three snakes inside gym

None
Use boundaries to create an appropriate size play area as needed.
Get Moving!
Details:
1. Put the kids in groups of 7-8 with a trainer in each group.

2. Have the kids all connect hands and stand side-by-side.
3. The line leader will start moving and the others try to follow, while continuing to hold hands.
4. Line leader should not sprint, but use movements such as skipping, hopping, slow jog or galloping.
5. The leaders aim is to move so that the others cannot keep their hands together.
6. When the line (snake) is broken, the snake leader goes to the far end of the line.
7. The snake then reforms and the game resumes. Change the leader ever y minute no matter if the
snake has broken or not.
8. The goal is to move up towards the head of the snake as the game progresses.
Bunny, Frog, Duck, Horse

Format:
Materials:
Set Up:
Object:

None
Get moving!
Details:
1. Have the kids spread out across the floor.
2. The trainer will start by saying 1 of the 4 animals above.
3. The kids must move like the animal does. Bunny hop, Frog squat jump, Duck duck walk, Horse
gallop.
4. You dont stop the command until another is requested.
5. The leader keeps changing commands and kids follow.
6. Repeat the commands a few times each.
Burpee Wave
Format:
Materials:
Set Up:
Object:
Group Activity
None
Get the kids to make 2 circles
Body strength
Details:
1. One kid starts with the burpee.
th
2. Once that kid who starts is on their way up (the 5 part of burpee) the kid to their right goes down into a
burpee.
3. Try to see which circle can complete the burpee wave fastest or most accurately.
Capture the Flag

Format:
Materials:
Set Up:
Object:

Details:
4. To get out of jail, another teammate must tag you and free you without getting caught. When leaving
jail you get a free walk back to your side, but the kid that did the releasing does not.
5. Kids can make a chain in jail by linking arms and the only one kid needs to get tagged for them to all get
released.
6. If a kid gets a flag but then gets tagged they need to return the flag to its original spot and go to jail.
Castle Ball
Format:
Materials:
Set Up:
Object:
Running and rolling balls

Hula Hoops or cones and balls
Put the kids in teams of 6 - 8 and give each team 3 hula hoops and/or 3 cones, cups etc.
Protect your castle and knock down others
Details:
1. Each team uses 3 hula hoops and/or 3 cones to make a structure (castle). Give the kids one minute to
do this.
2. Balls are placed randomly around the gym or field
3. Once all castles are built each team has to nominate 1-2 people to guard the castle. The other
team members run around and try to knock down other castles.
4. You can knock down a castle by rolling a ball into it.
5. Guards need to be a bodys length away from their own castle while guarding.
6. If your castle gets knocked over, then your team will do 5 burpees together and then rebuild your
castle in order to continue playing.
7. Other teams cannot knock down the castle while it is being rebuilt.
8. After 2 minutes of playing, blow the whistle and tell the kids to switch up guards. This gives everyone a
chance.
Clothes Pin Tag

Format
Set Up:
Materials:
Object:
Running
Give each kid 5 clothes pins to stick on the back of their shirts
Try to capture the clothes pins from someone elses back without losing yours.
Details:
1. Every person runs around the set play space with 5 clothes pins on their back.
2. Kids try to capture a clothes pin from someone elses back without losing theirs.
3. If you capture a clothes pin you are to go down on one knee while pinning it on your own back.
4. If you go out of bounds, push or pull clothes you lose a clothes pin.
5. The person with the most clothes pins at the end is the winner.
6. Play for 5 minutes
Suggestion: You can play with teams also and the team with the most clothes pins is the winner.
Corner Soccer
Format:
Materials:
Set Up:
Object:
Divide into 2 teams or 4 if you have space to run two games at a time.
8 cones minimum, 2 balls
Place 2 cones at each corner on a diagonal.
Score goals on all 4 corners as in regular soccer.
Details:
1. Can use 1 or 2 balls for the game.
2. No more than 1 person in each goal.
3. Variations: Add different size balls
Crab Walk Soccer

Format:
Materials:
Set Up:
Object:

s ide.
Details:
1.
2.
3.
All kids assume crab walk position.

Kids need to kick the balls across the gym and into the goal.
When all balls are out of play, see which team has the most goals.
Deck of Cards
Format:
Materials:
Set Up:
Object:
Individual Activity
Kids spread out
Get moving!
Details:
1. Each suit is an exercise, for example, hearts are jumping jacks, diamonds are burpees, spades are
2. Lead Trainer flips a card and kids need to do the number of repetitions shown on the card of the
3. Keep flipping cards for the allotted period of time.
4. This can be used at the end of the session as a skill review too by changing the movements that
match the suits partially through the game.
Delivery Truck
Format:
Materials:
Set Up:
Object:

Cones, Hula Hoops, Bean bags, Dice or other small objects (at least 5 per group)
Place cones at starting line and the finish line in gym or on field. Place about 7 objects next
to each ending cone for that group to use.
Move all the bean bags, dice or other small objects from one side of the gym to the other.
Details:
1. Kids line up behind cones with their color group. Keep groups under 7 kids if possible.
2. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 item and
brings it back to their group.
3. The next person in line, now holds onto the outside of the hula hoop and runs with the first person down
to the other side of the gym and picks up 1 more object to bring back to their starting line.
down pick up 1 more item and bring it back to their team.
5. Continue until everyone in the line (all 7 people) are running down to pick up the last item together.
6. If time allows, you can continue and return all of the items to their original spot and let one person off
each time instead of picking one person up.
Down Down Down

Format:
Materials:
Set Up:
Object:

Details:
1. Have players find a partner or small team of 3, scatter, and stand across from one another or in a small
circle.
2. On the signal GO or when the music starts, kids begin tossing the ball back and forth until
someone drops it.
3. When the ball is dropped, the kid who threw the ball says Down on one knee, and the kid
who dropped it has to continue playing from one knee.
4. If the same kid drops the ball again, the kid who threw the ball says Down on two knees, then
Down on one elbow, and then Down on two elbows, and finally Down on your chin.
5. The kid has to stay in the position he or she is in to catch and throw the ball, and the throw must be
catchable. Encourage the kids to throw gently.

Dribble Tag
Format:
Materials:
Set Up:
Object:
Running/Tag game
Basketballs and cones
Mark boundaries on a basketball court or any paved area with cones
Dont get tagged!
Details:
1. Choose several participants to be the dribblers of the basketball. The other players scatter themselves
within the boundaries.
2. Blow a whistle to signal to begin.
3. The kids with the balls dribble anywhere within the boundaries, while attempting to tag another player.
The dribblers must be in control of the ball when the tag is made if it is to count. Participants must use their
agility and quickness to avoid being tagged.
4. When the dribbler gas someone while successfully controlling his/her dribble, the person tagged
becomes the new dribbler and the gam continues.
Variations:
Have dribblers use their non-dominant hand to dribble.
Have those being chased move about doing a side shuffle or bunny hops.
For young players, have them bounce the ball once and catch it ever few steps
Everybody Tag
Format:
Materials:
Set Up:
Object:
2 teams split up the class using color groups

Cones
If outside, set up 2 end zones. If inside, use each end of the gym.
Dont get tagged!
Details:
1. Put each team in opposite end zones.
2. Choose one team to be taggers that tries to tag every member of the other team. Give the taggers
pinnies to wear.
3. Time them to see how long it took to tag everybody. Timing ends when the last person is tagged.
4. Now the other team is the taggers. Time them to see how long it takes to tag everybody.
5. The winner is the team that tagged everybody in the shortest amount of time.
Exercise Newcombe
Format:
Materials:
Set Up:
Object:
Moving and tossing

1-3 Balls
Divide the kids into two teams of 10 -15 kids. Have them stand on either side of the
monkey bar structure, volleyball net (if one is available), or divide the space with cones if
that is all you have; to make a net.
Catch the ball and practice skills
Details:
1. Set up some type of divider in the center of your space to make a court and have 10-15 kids stand on
either side of the divider.
2. A kid from one team throws the ball to the other team.
3. Anyone on that team can catch the ball, but the ball has to be caught before it touches the ground. (You
might also start off by saying that kids can catch the ball on one bounce)
4. The person who catches the ball quickly throws it back to the other side. The action is repeated,
5. Kids on each team take turns throwing the ball until someone misses or the ball goes out of bounds. (In
either of these situations, the toss then goes to the other team.)
6. Let the team with the BOKS kid of the week start the game.
7. Points are earned when the opposing team drops or misses the ball. To deemphasize winning and
losing, try playing very short games (5 points), keeping skill balance in mind as you form groups and
encouraging kids to help one another out during play.
8. Every time the ball is dropped all of the kids need to perform 10 jumping jacks or skill of choice.
Suggestion: To make it more challenging have the kids play balancing on 1 leg.
Suggestion: This game is very similar to volleyball, so it might be better for grades 3-5 and have the K-2
grades play a different game.
Fishy Fishy Cross My Ocean

Format:
Materials:
Set Up:
Object:
Individual activity
None
Details:
Flag Tag or Tail Tag

Format:
Materials:
Set Up:
Object:
Individual activity
Details:
3. If kids tail is pulled, he/she can keep playing, but as soon as the kid collects another tail, he/she must
put it back into side of pants and then re-enter the game.
Fox and Rabbit

Format:
Materials:
Set Up:
Object:

Details:
Fruit Basket
Format:
Materials:
Set Up:
Object:

Get moving!
Details:
etc.
4. Finish the game by calling fruit salad - all the kids come in the middle and do 3 burpees.
Good Witch-Bad Witch Sandwich

Format:
Materials:
Set Up:
Object:
Dont get tagged!
Details:
1. Kids all line up on the starting line. The 2 taggers stand in the middle and shout either good witch,
bad witch or sandwich.
5. If the taggers say sandwich, the players run from one side to the other. If they get tagged, they now
help the taggers, but cannot be the one to call out good/bad witch.
Hula Hoop Tag

Format:
Materials:
Set Up:
Object:
Running/Tag game
3-5 hula hoops
Spread out hula hoops and kids on gym or on field
Stay away from the hula hoops
Details:
1. Assign taggers for each hoop. Taggers kick the hula hoops on the ground trying to tag others in the
foot.
2. When a kid is tagged, he/she must go to the side of the playing area and do jumping jacks.
3. When someone jumps and lands in the middle of a moving hoop (not one that is not in play) the kids on
the sidelines get to rejoin the game.
4. Game continues as long as it is fun or until there is no one left to tag.
Hop, Skip and Freeze

Format:
Materials:
Set Up:
Object:

None
Get moving!
Details:
1. Demonstrate how to avoid contact with each other.
2. Kids should be able to repeat all rules and signals.
3. Spread kids out to avoid contact and collisions.
4. You must stay inside the boundaries (explain boundaries if needed),
st
5. On 1 signal or music: kids begin hopping (skipping, jumping, etc.).
nd
6. On 2 signal or music: kids must freeze in a balanced position (on 1 foot, 1 foot and 1 hand, etc.).
7. Repeat several times change what kids do for each signal.
Jungle Run
Format:
Materials:
Set Up:
Object:
Individual activity
None
Get moving!
Details:
Jump over logs
Duck under branches
Run from tiger
Tip toe past snake
Kangaroo Hop
Format:
Materials:
Set Up:
Object:

Details:
Monkey Ball
Format:
Materials:
Set Up:
Object:
Divide into 2 teams, for each game.

1 ball and 8 cones per game.
4 corner cones, 2 goal cones on each end line.
Get moving. Use a bat or push the ball with a fist, hand or arm into the goal.
Details:
1. Game starts at the center line with a push off by one team.
2. Players bend at waist, like a monkey, and bat or push the ball down the field passing to their
teammates.
3. Goals are scored by batting/pushing the ball through the other teams goal.
Musical Hoops
Format:
Materials:
Set up:
Object:
Running and team work

2-20 hula hoops, music, cones
Set up cones to define the general play space on the gym or field. Spread the hula hoops
out a little bit in that space. Consider putting cones around the hoops in case kids are
hoop guarding
Stand inside of a hula hoop every time the music shuts off
Details:
1. Kids begin standing in a hula hoop.
2. When the music turns on the kids begin to move throughout the space avoiding the hoops. The
trainer should give different movements to perform. (jog, skip, hop, shuffle)
3. When the trainer stops the music, the kids must get into a hoop as quickly as possible.
4. Now you are going to make it harder by removing 1 or 2 hoops.
5. Play the music again, have the kids move and when the music stops the kids need to move back into
a hoop.
6. If they cant find a hoop to share with a friend or there is not enough room, then they need to perform
10 jumping jacks before the music starts up again.
7. Continue playing and removing hoops each round until you are down to only a couple of hoops left
and the majority of kids are performing jumping jacks.
8. Remind the kids about safety and no pushing, pulling or stepping on each others feet during this game.
Oscars Trash Can

Format:
Materials:
Set Up:
Object:
Tossing and team work activity

Mats or cones, as many small soft objects as you have trash
Make a circle with mats standing up on their sides or use cones to create a circle trash
can. Place all of the trash around the center circle.
Tossing accuracy, team work and running.
Details:
1. Assign 5-7 kids to get inside of the circle and become Oscars
2. All other kids are on the outside of the trash-can trying to throw the trash inside of it.
3. The Oscars are trying to throw the trash out of the trash-can at the same time.
4. Time the game for 90 seconds and then give 5-7 new kids a turn being Oscars.
Pantomime
Format:
Materials:
Set Up:
Object:
Group activity
None
Put the kids in groups of 10. Have each group make a circle.
Warm up body
Details:
1. Participants stand in a circle, arms distance apart. Ask each person to think of a physical action and put
the action before their first name, "Jumping James".
2. The first person in each circle does the action and yells out their action-name. Everyone in their circle
repeats the action and the action-name.
3. Go around the circle and have each person create their own action with their name and have the rest
of the circle copy.
4. Do this a few times and see how fast the circle can get around all of the
kids. Suggestion:
Play this a few times, but switch up the circles, so the kids get to learn everyones name.
Great game to play at the beginning of the session to help the kids learn each others names.
Paperclips in a Jar
Format:
Materials:
Set Up:
Object:
Break kids up into groups of 6-10

A few boxes of paperclips and a jar or cup for each group of kids
Set up kids in groups of 6-10 around the gym with 1 cup and a box of
paperclips.
Team work and fine motor skills
Details:
1. Put the kids in groups and have each group make a circle
2. Pick a few movements and # of reps the kids need to perform Ex: 5 jumping jacks, 5 squats, 5 butt
kickers and 5 high knees
3. Have all of the kids practice each movement.
4. Cue the kids to start, 3-2-1
5. Have all the kids start the movement series.
6. When they complete the series, they can then take a paperclip. They do not need to wait for their group
to finish in order to take a paperclip.
7. Each kid must complete the entire series, to then take a paper clip
8. The kids keep moving through the series as fast as they can and collecting paper clips for 3 minutes.
9. At 3 minutes the trainer blows their whistle and the kids freeze
10. Now all of the groups have 1 minute to try and make a paperclip snake with all of the paperclips their
group has collected.
11. The group with the longest snake wins or completed the most rounds of movements.
Suggestion: If a movement series is too difficult for the kids to remember, then have them complete 10
movements of 1 exercise, ex: 10 jumping jacks, and then take a paperclip.

Format:
Materials:
Set Up:
Object:
Individual activity
None
the field
Get to the finish line and get moving!
Details:
2. The Stop light faces away from the group when they say Green light, but turns and faces the
group when they say Red light.
walk fast or jog, but not run. The participants will stop moving when they hear Red light and the Stop
light turns around to make sure everyone is standing still and not still moving.
Suggestion: You can change the game up by having the kids do a different movement on the Green
light cue, like skipping, galloping etc.
Rock, Paper, Scissors Tag

Format:
Set Up:
Materials:
Object:
Running
Section off the play space in the gym or on the field with the 4 cones. Pick 6 kids to be
taggers and give them each a plastic bag to stick into the side of their pants/shorts.
Get moving and try not to get tagged.
Details:
1. Teach all of the kids the following movements:
Jump up and down then stand spread eagle for PAPER
cross legs and arms for SCISSORS
squat down for ROCK
2. Trainer designates 6 taggers and gives them each a plastic grocery bag.
3. Trainer says GO and the taggers start chasing the kids.
4. If tagged you and the tagger play rock, paper, scissors
5. The winner continues to run around and the non-winner takes the plastic grocery bag, puts it into the
side of their pants/shorts and becomes a tagger.
6. Play for 3 minutes and see if anyone wants to be a tagger that has not been one yet. Switch up
taggers and play again.
Shadow
Format:
Materials:
Set Up:

None
Object:
Details:
1. First partner can start doing one of the following movements, while second partner shadows
(follows behind) doing the same movement:
2. Skipping
3. Jumping
4. Side shuffle
5. Butt kickers
8. Trainer can also yell out free for all and the leading partner can do whatever kind of movement he/she
wants.
Spinning Skill of the Week Review

Format:
Materials:
Set Up:
Object:
Individual activity
None
Kids form a big circle around the gym or field
Review!
Details:
1. Trainer stands in the middle of the circle. Closes eyes and spins around. Whichever kid he/she lands
on picks a number. Trainer spins again and the kid he/she lands on picks a movement.
2. The class then does that # of movements (burpees, squats, sit-ups, etc.).
3. It helps to write all the possible movements on a whiteboard so the kids have a list to choose from,
encourage choosing a different movement each spin.
4. Continue to play until you have reviewed all or most of the movements.
5. This game should be played towards the end of the session once most of the skills have been learned.
Suggestion: Let the kids be the spinners and use dice to pick the numbers, alternate spinners for every
movement.
Sports Galore
Format:
Materials:
Set Up:
Object:
Individual Activity
None
Get moving!
Details:
Swimming underwater
Throwing a football
Batting a baseball
Downhill skiing
Shooting an arrow
Squat Tag
Format:
Materials:
Set Up:
Object:
Individual activity
None
Details:
1.
Kids run around the gym.
2.
In order to avoid getting tag, you must do squats.
3.
You cant get tagged while doing squats.
4.
If you get tagged, take a water break!
5.
Keep playing for a few minutes and then switch taggers.
Suggestion: Limit the number of squats the kids can do to make the game more challenging.

Format:
Materials:
Set Up:
Object:
Get Moving!
Details:
8. To keep the other kids moving, have the ones who are not called during a round do the movement in
their places.
Take Five for Fitness

Format:
Materials:
Set Up:
Object:
Individual Activity
None
Get moving!
Details:
1. The trainer and/or volunteers pick 5 exercises.
2. The group will perform each exercise for 1 minute.
3. Examples:
Chair dips
Sit-ups
Jumping jacks
Jogging in place
Lunges
Push-ups
Squats
Bear crawl
Free dance
Crab Crawl
Burpees
High knees
Toilet Tag
Format:
Materials:
Set Up:
Object:

Pinnies for taggers
kids spread out across gym
Details:
7. Have kids make a flushing sound when their arm is pushed if desired
Tower of Fun
Format:
Materials:
Set Up:
Object:
Everyone is in open space at the end of the gym.

None
Upper body strength and balance.
Details:
1. Have kids hold a wall handstand.
2. One person from the end crawls under and then goes to the end to a wall handstand.
3. Then the next person goes down the line crawling under and moving continuously down the line.
Traffic
Format:
Materials:
Set Up:
Object:
Individual activity
Get moving!
Details:

Green Light run
Triangle Tag
Format:
Materials:
Set Up:
Object:
Running
None
Details:
th
10.
On the trainers cue the chaser will try and tag the designated person in the group.
11.
The group holding hands will work together to try and protect the designated person.
12.
Once the chaser tags the designated person, then switch roles among the group of 4.
Tricky Twosome Tag

Format:
Materials:
Set Up:
Object:
Cones
a circle with cones
Dont get tagged!
Details:
6. Play until all most of the kids are caught and let the winning pair be the taggers on the next round.
Uncle Sam
Format:
Materials:
Set Up:
Object:
Individual Activity
None
of the field.
Last kid remaining is the winner!
Details:
4. Then they pick a color, and any kid wearing that color CANNOT be tagged, they just have to get to the
other side doing the movement you are working on that week (hops, lunges, broad jumps, etc.).
Walking Lunge Cup Pyramids

Format:
Materials:
Set Up:
Object:
Group skill activity

Plastic cups and cones, hula hoops.
Set up teams by color group, at least 5 kids per team. Have the cones designate a starting
point and hula hoops designate the finish spot for each teams line.
Do walking lunges with good form and build the biggest pyramid with your cups.
Details:
1. Each team lines up behind a cone
2. Have a stack of cones at the starting cone for each team.
3. First kid on team picks up a cup and puts it on his/her head, then does walking lunges down to the end
cone.
4. At the end, place the cup down inside a hula hoop to keep the cups together and skip back to tag the
next person in line.
5. Next person picks up a cup and does the same thing.
6. Continue until all the kids have had a chance to go.
7. You can cue the kids to take more than one cup or tell them to put the cups in other silly places on their
body for fun.
8. Relay continues until each kid has taken at least one turn and/or for 5 minutes.
9. Then a trainer blows the whistle for all teams to build their pyramid. They have 30 seconds to put it
together and see which team built the tallest pyramid.

Format:
Individual activity
Materials:
Set Up:
Object:
None
of the field
Details:
3. The foxes would pick a number 1-10, and the kids would take that many lunge steps or other
movements towards them. Encourage good form.
4. When the kids start getting close to the foxes, the fox would eventually say "Midnight!" and all kids
would try to run to the opposite wall without being tagged by the Foxes.
5. Whoever was tagged becomes a Fox (tagger) for the rest of the game.
Cool Down
After the kids have exhausted a lot of energy during the end of the class game, it is important to allow time
for the kids to adequately cool down. This should not be skipped as it is an important transitional step moving
from BOKS to school. If you are short on time, you can have one trainer lead the cool down and have
another start discussing the BOKS bit. Once the kids are ready to move to class, have them participate in
one last round of relaxing deep breaths.
Cat/Cow Pose
Deep Breaths
Full Body Stretch

Head Rolls
Mountain
Other Yoga Movements

As desired, you can include simple yoga movements into cool down as well.
Shake Out
First shake your left hand 12 times, counting out loud to 12, then left foot 12 times, then right hand 12
times, then right foot 12 times, then do each 6 times, then do each 3 times.
Shoulder Stretch Shoulders and hamstrings

With legs hip distance apart, cross arms behind back and bend forward at waist. Allow arms to lift up
towards head. Hold for a few seconds.
Swan Dive
Repeat as desired.
Supine Twist Back

Tree Pose
with opposite foot.
Tricep Stretch Triceps

Raise arms over head. Bend right arm back behind head and hold onto right elbow with left hand. Push
down and hold for a few seconds. Reverse sides.
Other Activities
Obstacle Courses
Obstacle courses can be used to practice the skill of the week and at the end of the class, depending on
your lesson plan. Form groups based on colored markings before you begin. The groups go to opposite
sides of the gym. There can be 2 or more obstacle courses running simultaneously, depending on the
size of the class, to make sure the kids are not waiting in line for too long. If space is limited and only
one course can be set up, have a trainer keep kids moving in line, by cuing them to start at stagger ed
times. As with relays, kids can do jumping jacks or run in place while waiting for their turn. Demonstrate
the course movements first. kids will begin the obstacle course in a loop fashion with approximately
5 kids on the course at a time, so that they keep moving. All kids in the group should complete the
obstacle course twice. Below is a list of ideas you can combine to create your own course, including
ideas of how to combine movements into a course. Choose at least four different movements to keep
the kids engaged.
Obstacle Course Movements

Agility ladders/chalk to create or imagine hopscotch station or other repetitive drills
Animal movements bear crawl, frog jump, bunny hops, seal walk, crab walk, army crawl
Balls dribble, bounce, throw against the wall or toss to a partner
Benches, chairs or desks for climbing over, under, or jumping on top of
Cones to circle around or zig-zag around or jump over depending on the height
Faux Sports pretend to swim, play tennis, or any other fun sport
Hula Hoops to jump in, use in a ladder or swivel
Hurdles or blocks to jump over or side to side
Jump ropes to jump consecutively, in place or moving, to jump over side to side
Jumping/hopping tuck, squat or broad jumps, two foot hopping or alternating feet
Playground (test this out before introducing to whole class) bars for hanging or traveling across, slides,
swings, other climbing structures
Rock wall climb across if there is one

Skill of the week movements current weeks movement or prior weeks movements
Tumbling mats for forward rolls, cartwheels, log rolls, handstands
Walls handstands, wall squats
Sample Obstacle Course

Materials:
Mat (if available), jump ropes, cones
Set Up:
Place tumbling mat at start of course
Line up jump ropes (10) ahead of mat

Set up 2 cones about 10 feet apart so that youve reached the other side of gym
Line up 4 cones close together
1
Place one more cone about /2 way down gym
Details:
1. Kid starts by doing a forward roll on mat.
2. Then runs to jump rope and jumps 5 times.
3. Then does bear crawl between cones to end of gym
4. Turns around and zig zags through cones
5. Do 1 cartwheel at cone and sprint back to end of line
Relay Races
Relay races can be used to practice the skill of the week or as part of your running activity to change
things up. Form lines based on colored markings before you begin. Each race can start and end at the
same side of the gym or field. When a kid finishes, he/she should line up behind the cone in the same
order, ready to take next turn. Cones should mark starting and ending positions. Each kid should have
at least 2 turns per race. If you want the kids to move more continuously for shorter distances, line
them up on both sides of the gym or field opposite one another. The kids will just run (or do the
specified movement) to the other side and line up behind the cone in the same order. Below are relay
race ideas, but you can modify them based on what skills you have introduced and class preferences.
Relay races can be used at the end of the class too, depending on your lesson plan. To encourage
more movement, have kids perform jumping jacks or run in place while waiting for their turn.

Set up:
Details:
Kid does bunny hops to end of gym, then turns around and does crab walk back to start.
Next kid begins.
Animal Relay #2 (frog jump, seal walk)

Set up:
Details:
Kid does frog jumps to end of gym, then turns around and does seal walk back to start.
Next kid begins.
B Relay (broad jump, burpee, bear crawl)

Set up:
Details:
Kid does broad jumps down to end of gym, then does 3 burpees, then does bear crawl to
back to start. Next kid begins.
Body Jump Relay

Set up:
Each team will have the players lie down on the ground, face up, fanned out in a circle
with
their heads in the middle of the circle.
Details:
the
On go, the first person from each circle gets up and runs around the circle jumping over
other team members ankles. Once around, he/she will lie back down and the next person
will do the same. Play continues until all the players have completed the task.
Suggestion:
Can do with running, frog jumps, broad jumps, hopping, etc.
Bodyweight Bonanza #1 (push-ups and squats)

Set up:
Details:
Kid starts out by doing 3 push-ups, and then runs to end of gym and does 3 squats, and
then sprints back to start. Next kid begins.

Set up:
Details:
Kid starts out by doing 3 squats, and then runs to end of gym and does 3 burpees, and then

Set up:
Details:
Kid starts out by doing 3 burpees, and then runs to end of gym and does 3 push-ups, then
BOKS Balanced Plate

Format:
Materials:
Cones, hula hoop, laminated food cards
Set Up:
Place cones at the start and end point, put hula hoops at start and spread out food cards
at the end cone, within all groups reach
Object:
Details:
1. This game looks like delivery truck, but with a twist
2. One person gets inside the hula hoop and runs to the opposite side of the gym, picks up 1 food item
card and brings it back to their group.
3. The next person in line, now holds onto the outside of the hula hoop and runs with the first person down
to the other side of the gym and picks up 1 food item card to bring back to their starting line.
down pick up 1 more food item card and bring it back to their team.
6. When you get back to the start, arrange the food item cards to create at least one balanced plate,
breakfast, lunch, dinner or snack. You can include a beverage too.
7. If you need to gather another choice, everyone needs to get back onto the hoop, return one card and
pick up a new one.
8. The trainer blows the whistle at 2 or 3 minutes and the group has 60 seconds to try and create a
balanced plate out of the food options they gathered.
9. Finally, one person from each team will present their plate to the class and kids can vote if it is
balanced or not.
10. If it is not a balanced plate, the trainer can lead the discussion about what the problem is and give the
kids a chance to fix grabbing a new card.
Meat (protein)
Nuts or seeds (fat
Possibly dairy
BOKS Crawl
Format:
Materials:
2 cones per team
Set Up:
Object:
Get your team to pass the end cone first.
Details:
1. Kids form a straight line, with their legs open in a V position.
2. The last in line, crawls through teams legs and becomes the leader of the line.
3. When they become the leader they need to open their legs in a V position as fast as possible, so
the other kids can crawl through their legs.
4. Again, the last kid in line, crawls through teams legs and becomes the leader of the line.
5. Continue the cycle until the team has made it to the other side of the gym.
6. The first team to cross the ending cone wins.
7. Suggestion: Time the group as a whole to see how long it takes them all to work as a team and

Set up:
Details:
Kid does bear crawl to end of gym, then turns around and sprints back to start. Next kid
begins.

Set up:
Details:
Kid does 3 jumping jacks, and then runs to end cone and does 3 jumping jacks, then sprints
Easy Just Jumping #2 (squat jumps)

Set up:
Details:
Kid does 3 squat jumps, then runs to end cone and does 3 squat jumps, then sprints back to
the start. Next kid begins.
Easy Just Jumping #3 (tuck jumps)

Set up:
Details:
Kid does 3 tuck jumps, and then runs to end cone and does 3 tuck jumps, then sprints back
to the start. Next kid begins.
Easy Just Jumping #4 (broad jumps)

Set up:
Details:
Kid does broad jumps down to end cone, and then sprints back to the start. Next kid begins.
Frog Jumps over Lily Pads

Set up:
Details:
Kid 1 gets down on knees and hugs them with head down. Kid 2 places hands on the Kid
1s back and frog jumps over them and gets back down on knees, hugging them with head
down. Repeat until all of the frogs make it to the other side.
Guess the Sugar!

Format:
Materials:
Break kids up into groups of 4 8 for relay races

Cones, laminated sugar food cards divided so each group has at least 1 card per person
and the trainer sugar cheat sheet
Set up:
Object:
Place cones at the start and end point, put enough sugar food cards at the end cone for
each kid to take one.
Team work and determine how many sugar cubes are in different foods
Details:
1. First kid on team runs down to end cone to grab sugar food card, then side shuffles back (or
whatever movement you choose) to tag next person in line.
2. Second kid runs down to end and grabs a card too and returns the same.
3. Continue until each kid has taken a turn and brought back a card.
4. Trainer will allow each team 30 seconds to put the sugar cards in order from least amount of sugar to
the most.
5. The trainer will check to see if the team is correct. If they are not, they get 2 more chances to change
the order. (30 seconds each)
6. At the end the trainer will review the correct order and the amount of sugar for all food cards.
7. Trainer will lead a discussion about sugar
Sugar can make you feel Sluggish
Sugar does not add any nutritional value to your food it has NO Vitamins!
Eating too much sugary foods is also bad for your teeth. Tip: This
game can function as the end of class game and the BOKS Bit.
Gymnastics Groove #1 (cartwheel, handstand)

Set up:
Details:
Kid does 1 cartwheel to start, then runs to the end cone, does 1 hand stand or donkey kick
and sprints back to the start. Next kid begins.
Gymnastics Groove #2 (donkey kicks and running)

Set up:
Details:
Kid does 1 donkey kick to start, then runs to the end cone, does 2 donkey kicks and sprints
Just Jumping Challenge (jumping jacks, squat jumps, tuck jumps)

Set up:
Details:
Kid does 3 jumping jacks, then does broad jumps to end cone and then does 3 squat jumps,
then sprints back to the start and does 3 tuck jumps. Next kid begins.
Just No Running #1 (skipping, shuffling)

Set up:
Details:
Kid skips to end cone, then shuffles back to the start. Next kid begins.
Just No Running #2 (butt kickers, high knees)

Set up:
Details:
Kid does butt kickers to end of gym and then high knees back to the start. Next kid begins.
Just No Running #3 (grapevine, power skip)

Set up:
Details:
Kid does grapevine to end of gym and power skips back to the start. Next kid begins.
Over/Under
Format:
Materials:
Set Up:
Object:
Details:
2. The first kid in line passes the ball overhead to the next kid. When done with the pass, the first kid runs
to the end of the line.
3. The next kid then passes the ball along underneath his/her legs to the next kid. When done with the
pass, the first kid runs to the end of the line.
6.
Suggestion: Time the group as a whole to see how long it takes them all to work as a team and
Push it (running and push-ups)

Set up:
Details:
Kid does 3 push-ups to start, then sprints to the end cone, does 3 more push-ups and
Red Cup Sprints

Format:
Same as BOKS Sprints.
Materials:
Cups, cones
Set Up:
Object:
To sprint and pick up the cups
Details:
1.
Give the first person in line 3 cups.
2.
Instead of running and touching a cone like in a traditional sprint, the kid puts down a red cup
instead. All 3 cups would be placed down by each cone.
3.
The next person in line would perform the sprint but instead of placing the cones down, the kid picks
the cups up and gives them to the next person in line to take his/her turn.
Red Cup Tower Relay

Format:
Set up kids in lines by color (typical relay style)
Materials:
Cups
Set Up:
Object:
Setup lines on both ends of the gym. Place red cups for each line in the middle of the
g ym
To get as many cups as you can to build a big tower
Squat/Sprint Relay (squats, sprinting)

Set up:
Details:
Kid does 3 squats to start, and then sprints to the end cone and does 3 more squats then
Details:
1. First person in line does 3 burpees (or other skill of the week)
2. Run to half court where cups are and take one and bring back to your line
3. Next person in line takes their turn and so on.
4. Continue for 3 minutes and then give the kids 1 minute to build a tower with the cups.
Team Challenge Relay

Set up:
Details:
Break kids up into teams of 5; 2 kids on the team hold a plank at the starting line (side A),
2 kids practice jumping jacks at the finish line (side B). The 5th teammate does walking lunges from side A to
side B, then changes place with 1 of the kids performing on side B. Keep going until everyone has had a turn
doing all 3 movements.
Tower Relay
Materials:
Blocks/building objects, cones, 1 hula hoops for each line
Set Up:
Set up teams of 5-6 kids for relay races. Have the cones designate a starting and finish
spot for each teams line.
Object:
Run fast and build the tallest tower with your blocks.
Details:
1. Each team lines up behind a cone and has the first person in line hold a hula hoop around
their
waist.
2. Have a stack of blocks at the starting cone for each team.
3. First kid on team picks up a block, sprints to the end with the hula hoop around their waist, places block
down and sprints back to tag the next person in line.
4. Next person picks up a block, holds onto the hula hoop that is still around the first person in line, and
the 2 of them sprints to the end, places the block on top of the other, and sprints back to tag the next
person in line.
5. Continue until all the kids have had a chance and/or all the blocks have been used.
6. Each kid should be adding onto the hula hoop, so by the end all of the kids are running together.
7. If at any point the tower falls over, then the kids have to continue rebuilding the tower 1 block per kid.
8. Relay continues for a set amount of time, ex: 3 minutes.
9. Then a trainer blows the whistle for all teams to freeze and looks to see which team built the tallest
tower.
Walking Lunge Relay

Set Up:
Line kids up in teams of 4-5 behind starting cones.
Details:
1. Round 1: Have kid A do walking lunges holding something overhead (cone, ball) to the finish line, put
object down, then sprint to starting line. Kid B does the same thing followed by the rest of the kids on
the team. Have each kid leave their object at the finish line.
2. Round 2: Have each kid sprint to the finish line, pick up 1 object and lunge back to the starting line
with it over head. Repeat Relay or modify if time allows.
Walking Lunge Wonder

Set up:
Details:
Kid does walking lunges to the last cone and then sprints back to the start. Next kid begins.
Wheel-Barrel Relay
Set up:
2 cones per team, place cones at start and end of gym, find a partner within team.
Details:
This requires a partner. First partner lies down on the ground. Second partner stands
behind and grabs legs, one in each hand. First partner rises up onto hands, keeping arms straight. The
wheel barrel moves forward when the first partner walks forward on his/her hands. Second partner
navigates. Begin wheel-barrow walk from starting cone to ending cone, change partner positions at cone
and do the wheel-barrow walk back. Next partners begin.
Stations
Stations can be used for a warm-up activity or to practice the skill of the week. Form station groups based
on colored markings before you begin. Each station can have 4 activities with movements and 1 for
rest/water, if needed or desired. Kids will do as many repetitions of the specified movement as possible in
one minute. On cue from the LT or by stopping the music, kids will rotate activities. You can encourage
the kids to jog during the transition to the next station. Make sure you explain/demonstrate each
movement before beginning the stations. If possible, have one adult at each station to model for the kids.
The adult can either travel with the group or stay at the assigned station. Below are station ideas, but you
may modify the stations based on what skills you have introduced and class preferences. Stations can be
used at the end of the class too, depending on your lesson plan.
Station Idea #1
Materials:
Cones, balls
Set Up:
(1) Cone (2) Cone (3) 8 balls (4) Cone (5) Cone
Details:
Plank
Squats
Wall balls or ball toss with partner if outside
Donkey kicks or hands stands
Rest or another movement
Station Idea #2
Materials:
Cones, mat if available
Set Up:
(1) Mat, cone (2) Cone (3) Cone (4) Cone (5) Cone
Details:
Sit-ups
Push-ups
Burpees
Squat jumps
Station Idea #3
Materials:
Cones, mat if available
Set Up:
(1) Mats (2) Cone (3) Cone (4) Cone (5) Cone
Details:
Supermans
Squat jumps
Jumping jacks
Butt kickers in place
Station Idea #4
Materials:
Cones, jump ropes
Set Up:
(1) Jump ropes (2) Cone (3) Cone (4) Cone (5) Cone
Details:
Jump rope
Walking lunges
Tuck jumps
High knees in place
Station Idea #5
Materials:
Cones, jump ropes
Set Up:
(1) Jump ropes laid on floor (2) Cone (3) Cone (4) Cone (5) Cone
Details:
Side to side jumps over rope
Hopping right foot (rest as needed)
Stand on left foot balance
Frog jumps
Station Idea #6
Materials:
Cones, jump ropes
Set Up:
(1) Jump ropes laid on floor (2) Cone (3) Cone (4) Cone (5) Cone
Details:
Forward and back jumps over rope
Hopping on left foot (rest as needed)
Stand on right foot balance
Burpees
Station Idea #7
Materials:
Cones
Set Up:
(1) Cone (2) Cone (3) Cone (4) Cone (5) Cone
Details:
Plank
Push-ups
Jumping jacks
Sit-ups
Station Idea #8
Materials:
Cones
Set Up:
Details:
Plank
Hand stands
Burpees
Supermans
Station Idea #9
Materials:
Cones
Set Up:
Details:
Soldier kicks
Spiderman
Butt kickers
Supermans
Quad touchdowns
Station Idea #10

Materials:
Set up:
Cones
Details:
Plank
High knees
Squats
Jumping jacks
Arm circles
Other Activities
BOKS Back to Back Get Down/Get Up Challenge
Materials:
None
Set Up:
Find a partner of similar size
Details:
1. Kids spread out, standing back to back with partner
2. From a standing position, kids slowly walk their legs out
simultaneously, while keeping their backs together.
3. Once the group has walked their legs out as far as they can, they should be
sitting on the floor.
4. The challenge is to then get back up in a standing position, while keeping
their backs together.
5. Kids will need to get their feet back under themselves without separating or
touching the group.
6. Give it a few tries to see success!
BOKS Handstand Crawl

Materials:
Long wall
Set Up:
Divide kids in groups of approximately 10 to 12
Details:
1. Kids spread out and get into a wall handstand.
2. The first kid on the right comes down from the handstand and crawls through
all the other kids and gets back into a handstand at the end of the line.
3. The next kid on the right does the same thing.
4. Keep moving until all the kids have had a chance or the kids have traveled to
the other side of the gym.
Burpee/Squat Ladder
Materials:
Tumbling mat if available
Set Up:
Each kid should find a partner and spread out
Details:
1. Kid 1 starts by doing 1 burpee and 1 squat and then rests.
2. Kid 2 then does 1 burpee and 1 squat and rests.
3. Kid 1 starts again doing 2 burpees and 2 squats.
4. Kid 2 does the same thing.
5. The kids keep alternating turns and increasing the number of repetitions each
round until both kids have completed 10 rounds.
6. Encourage kids to count for his/her partner.
Partner Challenge Ladder

Materials None
Set Up:
Kids find a partner and spread out
Details:
1.
Pick 2 movements (i.e. Tuck jump, Squat Jump)
2.
One kid works at a time
3.
Partner A does each movement once
4.
Then, Partner B does each movement once
5. Partner A does each movement twice
6. Then, Partner B does each movement twice
7. Keep increasing the reps by one each cycle
8. Play for at least 5 minutes See how many reps the kids can do!
Push-up/Plank Partner Challenge

Materials:
Set Up:
Each kid should find a partner and spread out
Details:
1. Kid 1 starts by doing 10 push-ups, while kid 2 holds a plank position.
2. Then kid 2 does 10 push-ups while kid 1 holds the plank.
3. Repeat with kid 1 doing 9 push-ups, while kid 2 holds a plank.
4. Continue each round decreasing the number of push-ups until you get to 1.
Sit-up/Push-up Ladder
Materials:
Set Up:
Kids spread out
Details:
1. Kid does 1 sit-up, flip over and does 1 push-up.
2. Then 2 sit-ups, 2 push-ups.
3. Then 3 sit-ups, 3 push-ups and so on, until you get to 10 sit-ups and 10 pushups.
4. This will take about 10 minutes.
Skill Challenge Day 1:

Set Up:
3 set up stations around the room. Put kids in 3 groups. Each

group
will
be
a
team.
Have
the kids pick a name for their team.
Details:
1. Each team starts at a different skill station. Time the kids for 2 minutes. Have
all teams count how many reps they accomplish in the 2 minutes at their
station. Write down the total number.
2. After 2 minutes all of the kids jog around the room for 1 minute and then go to
the next station.
3. Repeat until each group has gone to each station once. Give the kids a
water break while the trainers total up the total group or individual team
scores.
Other Movements
These movements can be incorporated into relay races, games and warm ups.
Cartwheels
Details: Stand with dominant foot in front, hips turned slightly in opposite
direction. Place dominant hand down on ground while kicking legs above.
Quickly place other hand down and feet should land one after another
ending with dominant foot.
Arms locked out above head
Keep legs straight
Keep hands and feet in a straight line
Crossover Touchdowns Hamstrings

Cross legs, right over left, bend over and touch the ground, keeping legs
straight. Stand up and reverse legs.
Duck Walk
Details: Bend down into wide squat position. From this position, walk
forward, staying low to the ground. Bend arms like a duck and quack
Superhero back
Keep low to the ground
Move forward slowly
Frog Jump
Details: Bend down into wide squat position and place hands between
feet. Straighten legs and jump forward like a frog. Land back into
frog/squat position and repeat.
Superhero back
Jump up explosively
Land back in a squat
Mountain Climbers
Details: Start in a push-up position. Bend right knee in towards chest,
resting right foot on floor. Jump up and switch feet in the air, bringing left
foot in and right foot back. Continue alternating feet as fast as you can.
Keep arms locked out
Bring feet as close to hands as possible

Keep butt down
Quad Touchdowns Quadriceps

Keep left hand high for balance. Reach back with right hand, bend
right knee and grab right foot with right hand. Bend forward and touch
the ground with left hand. Stand up straight and repeat on other side.
Use the wall for support if needed.
Samson Stretch Hips, Glutes

Get into a lunge position with left knee down on ground and right leg and
foot extended out further than a 90 degree angle. Raise hands overhead
with fingers interlaced. Lean into right knee while reaching up and back.
Hold for a few seconds. Switch legs and repeat.
Seal Walk
Details: Start with stomach on the ground and lift chest up high with
arms. Keeping legs limp, move forward using arms. Let legs drag
behind.
Keep arms straight
Keep a superhero back position
Point your toes
Spiderman Inner thighs, Glutes, Hamstrings

Get into push up position, take left foot and bring it outside of left hand.
Touch left elbow to the floor (or as low to the ground as possible). Hold for
a few seconds. Repeat on right side, alternate sides a few times.
Sumo Squat Inner thighs, hamstrings, back, hips

Set feet a little more than hips distance apart, toes out. Squat down,
pressing elbows against knees. Maintain the curve in back and keep chest
up. Hold for a few seconds. Straighten legs and touch toes with hands
and slowly roll up to standing position. Hyper-extend hips (push hips
forward), keeping torso straight. Repeat a few times.
Supermans
Details: Lay down on belly with arms extended next to ears and legs
straight behind you. Lift arms off the ground and then lift legs off the
ground, extended straight behind you. Try to keep legs close together.
Hold position.
Extend arms and legs straight

Keep eyes straight ahead
Keep belly tight
Tabatas
A tabata is 20 seconds of (intense) work, followed by 10 seconds of rest. Each
tabata cycle has up to 8 intervals for a total of 4 minutes work. Each effort is a
sprint, using maximum effort. Tabatas are intense and kids should start off doing
4 cycles of work, moving up to 8 cycles by the end of the session. Tabatas can
be used to practice the skill of the week. Similar to stations, the class can be split
in half so 2 tabata exercises can run simultaneously. The Lead Trainer will cue
kids to start and stop with music, if possible, start when music is on and rest
when music is off. Try to count down the number of seconds left in the cycle and
the number of seconds left in the rest period so kids can gauge effort levels.
Burpee Tabata
Set Up:
Spread out the kids
Details:
3. Do as many burpees in 20 seconds as possible, then rest for 10 seconds.
Jump Rope Tabata

Set Up:
Each kid has his/her own jump rope
Details:
2. Cue kids to assume position and countdown to start movement.
3. Do as many jumps in 20 seconds as possible, then rest for 10 seconds.
Make Your Own Tabata

Set Up:
Spread out tumbling mats, if available along sides of gym or outside
Details:
1.
Lead trainer will cue kids to rest and resume.
2.
Cue kids to assume their position and countdown to start movement.
3.
Do as many of your movement of choice as possible, then rest for 10
seconds.
4.
Repeat for a total between 4 and 8 times in each position.
5.
Alternate with a second movement as desired.
Plank Tabata
Set Up:
Kids to spread out on mats if available
Details:
3. Hold plank for 20 seconds, then rest for 10 seconds.
5. If a kid says it is too easy, he/she can lift one leg during the plank.
Push-Up Tabata
Set Up:
Kids to spread out
Details:
3. Do as many push-ups as possible in 20 seconds, then rest for 10 seconds.
Running Tabata
Set Up:
Kids spread out outside
Details:
3. Kids will run as fast as possible in 20 seconds, then rest for 10 seconds.
Sit-Up Tabata
Set Up:
Details:
Sit-Up/Push-Up Tabata Combo ADVANCED

Set Up:
Spread out tumbling mats, if available along sides of gym or outside
Details:
1. Lead trainer will cue kids to rest and change positions.
3. Do as many sit-ups in 20 seconds as possible, then rest for 10 seconds.
4. Do as many push-ups in 20 seconds as possible, then rest for 10 seconds.
5. Repeat for a total between 4 and 8 times in each position.
Squat Tabata
Set Up:
Kids to spread out
Details: Lead trainer will cue kids to rest and resume. Cue kids to assume their
position and countdown to start movement. Do as many squats in 20 seconds as
possible, and then rest for 10 seconds. Repeat for a total between 4 and 8 times.
Squat Jump Tabata

Set Up:
Spread out the kids
Details:
3. Do as many squat jumps in 20 seconds as possible, and then rest for 10
seconds. Repeat for a total between 4 and 8 times.
Playground Movements
From Overhead Bar or Monkey Bars
Dead Hang
Hold onto bar overhead and hang on, for as long as possible. If foot touches the ground or any part of
the equipment, turn is over.
Knees to Elbows
Hold onto bar overhead. Flex hips bringing feet up over head (turn upside down) and try to touch knees to
elbows on the outside of arms.
L Hold
Hold onto bar overhead. Raise legs up to form an L, keeping core tight. Stay in the position for as long as
possible. Once the L position cant be maintained, turn is over.
Monkey Bar Climb

Jump up onto the bars and hold on tight. Extend hands one over another from one side of bars to the
other.
Skin the Cat

Hold onto bar overhead, with arms hips distance apart. Raise legs up to bar and through arms to hang
upside down. Return legs through arms back into original hanging position.
Other Areas at the Playground

Balance Beam Walk
Walk on balance beam or railroad tire, extending arms out to side to help balance.
Jump-Ups
Find a bench, ledge or landing on playground. From the ground, jump up onto the bench etc., landing in a
quarter squat. Extend legs straight and open up hips while jumping off the bench to land back onto the
ground.
Other
Depending on the layout of the playground, look for other opportunities to utilize the equipment. You can
create an obstacle course outside right on the playground.
Over/Under
Find landings at playground. Climb both over and underneath the landing. This can also be done on
benches.
Parallel Bar
Jump up on bars and straighten arms. Shimmy down the bars to the end without dropping off bars.
Other Fun Ideas

Lead Trainer Choice
If you have a favorite childhood game or see/read about a game you would like to incorporate please feel
free to test it out. If the game is limited to the amount of participants, make sure to set up multiple stations
so all kids have a chance to participate. Make sure the kids have the opportunity to move around and are
not standing still for lengths of time.
Traditional Basketball, Football or Soccer

Set up games as need for time fillers and/or missing trainers.
BOKS Olympics or Finale

During the last week of the session you can hold the BOKS Olympics. Choose a bunch of games (at
least 4) and make teams to compete against one another. Good games are: Over/Under, BOKS Crawl,
BOKS Ball Catch.
You can also try to make an Olympic Adventure!

This FUN DAY of activities can be set up to resemble the actual Olympics as much or as little as desired.
You can also make up your own Olympic activities.
High Jump
Long Jump
100 meter Sprint
Soccer
Party Rock, Wobble, Cha, Cha Slide, Macarena, Cotton Eyed Joe or Other Group Dances If
dancing is your thing and you have music, feel free to teach the kids how to do the Cha, Cha Slide or
another one of your favorite dances. Dancing can we a great way to warm up your class too! This is a
good option during a running metrics day, if the kids are just looking for something different or you have a
particularly small group on a specific day. Be creative and have fun!!
Cotton Eye Joe (with skill of the week) - Original Version
Format:
Use the open space of the gym.
Materials:
iPod (some sort of device to play the song)
Set Up:
Spread the kids out across the gym.
Object:
To get moving!
Details:
This song has 3 parts to it: 1- The main dancing part with legs when the male is singing. 2- Hand motions
when the female is singing. 3- Instrumental Part (no one is singing)- Which is when the skill of the week
can be implemented. All movements are in PINK. Skill of the week part will be in BLUE.
If it hadn't been for Cotton-Eye Joe (Heel, Heel, Toe, Toe)
I'd been married long time ago (Heel to the right side, Heel lift to you left knee in front of you, Heel to the
right side, heel lift behind your left knee)
Where did you come from, where did you go? (Karaoke to the right, clap hands above head)
Where did you come from, Cotton-Eye Joe? (Twirl feet back to where you started and hand is twirling
overhead)

overhead)
SKILL of the Week
overhead)
overhead)
SKILL of the Week
He came to town like a midwinter storm (Right Hand tap right knee twice, Left hand tap left knee twice)
He rode through the fields, so handsome and strong (Right hand and left hand go over each other twice
on right side over your knee- twice on left side over your knee)
His eyes were his tools and his smile was his gun (Right elbow on left hand turning twice, Left elbow on
right hand turning twice)
But all he had come for was having some fun (Turn whole body)
overhead)
overhead)
SKILL of the Week
He came to town like a midwinter storm (Right hand tap right knee twice, Left hand tap left knee twice)
He rode through the fields, so handsome and strong (Right hand and left hand go over each other twice
on right side over your knee- twice on left side over your knee)
His eyes were his tools and his smile was his gun (Right elbow on left hand turning twice, Left elbow on
right hand turning twice)
But all he had come for was having some fun (Turn whole body)

overhead)
overhead)
SKILL of the Week (for a longer amount of time)
overhead)
overhead)
SKILL of the Week Last time!
overhead)
Create your own game with household materials!

Bring in items like plastic shopping bags, plastic cups, plastic or wooden building blocks, bowls or plastic
containers, empty boxes etc. With these materials you can create your own unique games.
Bags - You can ball up and toss back and forth, you can toss and then switch partners, you can play bag
tag and wear the bags like flags and you can find a partner and try to grab your partners bag before
he/she gets yours.
Plastic cups - You can set up relay races where the kids race to the other side of the gym and balance
one cup on the other brim to brim on the floor, the next kid needs race back and balance the cup bottom
to bottom. The race part can be running, crab walking, jumping, hopping, skipping etc. Below are some
additional examples of how to use cups:
Plastic or wooden building blocks You can set up relay races where the kids need to build a tower at the
opposite side of the gym. Each kid needs to add 2 blocks to the tower. The team that finishes making the
tower first wins.
Bowls, plastic containers or boxes - You can play a stack it up game. The first person runs down the gym
and back with 1 object. The next person needs to have 2 objects, the next person needs to have 3 and so
on until all the objects are carried together, all at once, without falling on the floor or ground.
BOKS Bits
Additional Handouts
Cereal Labels Cinnamon

Toast Crunch
Cereal Labels Honey Nut

Cheerios
Cereal Labels Lucky Charms
Cereal Labels Barbaras Puffins

3/4 cup (27g)
Amount Per Serving
Calories 90 Calories from Fat 5
% Daily Value*
Total Fat 1g*
2%
Saturated Fat 0g
0%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 190mg
8%
Potassium 85mg
2%
Total Carbohydrate 23g 8%

Dietary Fiber 5g
20%
Sugars 5g
Protein 2g
Vitamin A
0% Vitamin C 25%
Calcium
0% Iron
2%
*Percent Daily Values are based on a 2,000 Calorie

Diet.
Cereal Labels Raisin Bran

Serving size: 1 cup
Servings per container: about 10
Calories
190
Total Fat 1g
2%
Saturated Fat 0 g
Trans Fat 0 g
Polyunsaturated Fat .5 g
Monounsaturated 0 g
Cholesterol 0 mg
Sodium 250 mg
10%
Potassium 320 mg
9%
Total Carbs 46 g
46%
Dietary Fiber 8 g
32%
Sugars 19 g
Other Carbs 19 g
Protein
5g
Vitamin A
15% Calcium
2%
Vitamin C
0%
60%
Iron
Cereal Labels Whet Chex
Macronutrient Summary
Definition of a Macronutrient
[makro-nootre-ent]
An essential nutrient that has a large minimal daily requirement, including proteins, fats,
carbohydrates, and water.1
Proteins
Walk,
Swam,
Flew
before it got to you!
Fats
Oils
Spreads
Dressings
Nuts
Carbohydrates
Vegetables
Fruits
Legumes
Whole Grains
(also beans and tofu)
1 Miller-Keane Encyclopedia and Dictionary of Medicine, Nursing, and Allied Health, Seventh Edition. 2003 by Saunders, an imprint of
Elsevier, Inc. All rights reserved.
Lean Protein
Why
What
Less Saturated fat
Less calories
Makes you feel
more full
Good source of
iron, zinc and
vitamin B12
Poultry: skinless white meat
Fish /Seafood
Deli Meat: reduced sodium turkey,

ham, roast beef
Eggs or egg whites

Ground beef: 90% lean
Good source of
calcium, riboflavin
& vitamin D (dairy
foods only)
Dairy: plain skim/1% milk, 2%

cheese, plain Greek style or light
flavored yogurt
Beans: legumes, hummus
Soy foods: tofu, soy milk, soy burgers
Carbohydrates
Why
Less sugar
More fiber
Slow, sustained
energy
Increases fullness
Good source of
vitamin E & folic
acid
What
Most veggies (except corn and
potatoes)
Whole fruit: apple over
applesauce or apple juice
Whole Grains: barley, brown
rice, oats/oatmeal, quinoa, whole

grain; high fiber cereals,
crackers/breads, pasta/couscous
Healthful Fats
Why
Less Saturated
fat
Less trans fat
Makes you feel
more full
Tasty
Good source of
essential fatty
acids & vitamin
E
What
Vegetable oils: olive, canola, peanut,
soybean
Light salad dressings and
mayonnaise
Trans-free spreads
Nuts and seeds
Nut butters
Avocado/Guacamole
Balanced Breakfast
Mix one option from whole grain/fruit with another from protein/dairy/ fat for a balanced
breakfast!
Whole Grain /
Fruit
Protein / Dairy /
Fat
Whole Grain Cereal +

Fruit
Whole Grain Tortilla
Low Fat Milk + Nuts
Banana
Egg/Egg Whites +
2% Cheese
Plain Greek Yogurt +
Nuts
Balanced Lunch
Choose something from each category to create a balanced lunch!
Grain Protein Veggie Fat
Whole
Wheat
Pita
Egg
Salad
Grape
Tomatoes
Whole
Grain
Bread
Turkey
Carrot
Sticks
Whole
Grain
Crackers
2%
Cheese
Celery
Fruit Drink
Lite
Ranch
Dip
Hummus
Lite
Cream
Cheese
Apple
Water
Grapes
Plain
Lowfat
Yogurt
Nectarine Water
Balanced Snack
Mix one option from each column to make a healthy snack!
Whole Grain /
Fruit / Veggie
Protein / Dairy /
Fat
Whole Grain
Versions: Bread, Cereal,
Crackers, English
Muffin, Pita, Popcorn
(lite), Pretzels, Tortilla
2% Cheese, Hard
Boiled Egg, Hummus,
Nuts/Nut Butters, Tuna
Salad, Turkey Breast
Apples, Bananas,
Berries, Clementines,
Grapes, Oranges,
Peaches, Pears,
Pineapple, Plums,
Nectarines
Cottage Cheese, LowFat Pudding, Nut/Butters,

String Cheese, Yogurts
(Plain Greek or Lite
Flavored Varieties)
Baby Carrots,
Broccoli, Celery,
Cucumbers, Grape
Tomatoes, Mushrooms,
Red Peppers
Black Bean Dip,

Hummus, Light Cream
Cheese/Veggie Dip/Salad
Dressing, Nut Butters
Sugar Game
Food/Beverage
Peanut Butter (2tbs)
# of
sugar
cubes
Grams
of sugar
0.75
Corn on the cob (1 large)
1.25
Honey roasted peanuts (single pack)
1.75
Cantaloupe (1 cup cubed)
3.25
13
Jelly (2tbs)
3.25
13
3.5
14
4.25
17
5.5
22
Apple (1 large)
5.75
23
Hostess powdered sugar donuts (6)
5.75
23
Orange (1 large)
5.75
23
Gatorade (16oz)
28
7.5
30
Orange Juice (12 oz.)
8.25
33
Twinkies (2/1 package)
9.25
37
Apple Juice (12 oz.)
9.75
39
Coca Cola (12oz)
9.75
39
Grape Juice (12oz)
14.5
58
18.25
73
Dairy Queen Butterfinger Blizzard (16

Oz, Medium)
21.5
86
McDonalds Chocolate Shake (Medium)
27.7
111
Carrots (8 baby)
Graham Crackers (2 sheets)
Yoplait light yogurt (6oz)

Banana (1 large)
Apple Sauce (1 cup)
Raisins (1 individual box)
McDonalds Oreo McFlurry (12 oz.)
Snacking on the Go
1. For a creamy, crunchy Green snack, spread nut butter or light cream cheese
onto celery
2. For a sweet, crunchy Green snack, make your own trail mix at home and bring it
with you! Combine some carbs such as whole wheat pretzels, dried apples or
cranberries with some nuts like peanuts, almonds, or walnuts (if youre not allergic),
and a few dark chocolate chips into a bag and shake it up to mix them. Scoop out a
handful and put it in a separate Ziplock bag for each member of your family to bring
in the car.
3. For a protein-packed Green snack, try hard boiled eggs and apple slices.
4. For a truly Green snack, place sliced avocado and turkey in a spinach tortilla and
roll it up.
5. For a rainbow of colorful foods, cut up cucumbers, carrots and red pepper slices
and dunk in hummus or bean dip.
6. For a salty, crunchy Green snack, top high-fiber Triscuits with pre-sliced reducedfat cheddar cheese.
Sugar Reference Sheet

# Sugar
Packets
Name
Ounces
Sugar Grams
Coca Cola
Minute maid Lemonade
Vitamin Water (BRelaxed)
100% Apple Juice
Nesquick Chocolate Milk
1% Plain Milk
Gatorade Perform 02
20
20
65
67
19
19
20
33
20
20
20
20
65
72.5
31
35
17
21
9
12
Sugar Grams/ 3.5
Convenience Store Challenge:

A Guide to Navigating Your Local Corner Store
Color Key: Blue + Yellow = Green (Balanced Meals)
Protein and Fat

Light (low sugar) Yogurt
2 % Plain Cottage Cheese
Cups
String Cheese or 2%
Cheese Cubes
Hard Boiled Eggs
Nuts
Nut butter
Plain Milk (1%, Soy, Almond,
Coconut)
Carbohydrates
Fresh Fruit (whole or cut)

Fruit Cups
Carrots or celery sticks
Whole grain crackers or
pretzels
Individual Containers of
High Fiber (4g) Low Sugar
(58g), 100% Whole Grain
Hot & Cold Cereals
Whole grain bread
Super Green Options

Breakfast Sandwiches:
Egg & Cheese, on Whole
Grain Bread or English
Muffin
Whole grain cheerios
with milk
Lunch or Dinner:
Salad with Chicken/Tuna
with Light Dressing
Pre-made Deli Sandwiches
and Wraps
Nut butter and banana on
whole grain bread sandwich
Snacks
Apple Slices with Peanut
Butter
Veggie Sticks with Hummus
Below are a few beverage options, but REMEMBER water is always your best option.
Beverages
Water
(Plain, Sparkling,
Flavored)
Plain Milk (1%, Soy,
Almond, Coconut)
Low-Calorie Beverages
(510 per serving)
Herbal Tea
The following options are balanced meals and snacks, but try to include fresh food into
your diet as often as possible.
Bars
Balance & Zone Bars Fit the
Carb-to-Protein Ratio
Compare other bars nutrition

facts to these for a balanced
choice
Microwavable Meals
Lean Pockets
Lean Cuisine Meals
Healthy Choice Meals
Compare the nutrition facts:

protein &fiber, sat fat
&calories

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Functional Fitness Curriculum

Active Kids = Active Minds`

BOKS Functional Fitness Curriculum | 1

BOKS is an initiative of Reebok and the Reebok Foundation

BOKS Functional Fitness Curriculum | 2

Other Activities.. 392

BOKS Functional Fitness Curriculum | 4

BOKS Lesson Plans

BOKS Functional Fitness Curriculum | 5

BOKS Functional Fitness Curriculum | 6

Skill of the Week Calendar

Cardio, Stamina, Speed

Keep a healthy heart

Cardio, Stamina, Speed

Keep a healthy heart

Sit and stand up straight

Push something heavy

Picking up your backpack

Strength/cardio at the same

Jumps (tuck, squat,

Get over and around objects

Alternating leg sports like

Be upside down, hold

Metrics and survey

Cardio, Stamina, Speed

Keep a healthy heart

BOKS Functional Fitness Curriculum | 7

BOKS Functional Fitness Curriculum | 8

Meeting (10 minutes) - For the initial class only!

Key Points of Performance

Keep belly and butt in a

Running Related Activities (5 minutes)

Skill of the Week (5 minutes)

Cool Down / Nutrition Talk (5 minutes)

BOKS Functional Fitness Curriculum | 9

What you need to know

Keep belly and butt in a straight line

Keep knees off the ground

Keep weight evenly distributed between hands and feet

Warm Up: Fruit Basket

Divide class into 4 teams

Assign each group to be a fruit - watermelon, strawberries, bananas, grapes

Running: Group Run

Game Toilet Tag

Divide kids by color groups

BOKS Functional Fitness Curriculum | 10

BOKS Bits (See page 211)

BOKS Functional Fitness Curriculum | 11

Key Points of Performance

Keep belly and butt in a

Running Related Activities (10 minutes)

Skill of the Week (10 minutes)

Cool Down / Nutrition Talk (5 minutes)

BOKS Functional Fitness Curriculum | 12

What you need to know

Keep belly and butt in a straight line

Keep knees off the ground

Keep weight evenly distributed between hands and feet

Warm Up: Traffic

None or white board to write down cues

Red Light stop moving

2. Look for downloadable cards that accompany this game.