UpOnly Learning presents Move Every Day: free PE, K–8

Move Every Day · ages 11–12

6th grade PE at home

Four units, a 45-minute session for each, a quick check for each unit and a printable weekly plan. Built for a small space and household items.

  • Ages 11–12
  • 5 × 45 min a week
  • 3-day version
  • Free

This is the Grade 6 plan in Move Every Day, the free PE program from UpOnly Learning. It runs 5 days a week for 45 minutes (our plan), with a 3-day version on the printable.

Goals for the year

  • Use overload, progression and rest in my own plan (S2, S4).
  • Do squats, lunges, push-ups, planks and bridges with good form (S1, S2).
  • Play net games with tactics and fair self-officiating (S1, S2, S3).
  • Follow a 4-week walk/jog plan (S4).

S1 to S4 are the four SHAPE America National Physical Education Standards (2024). This grade is in the 6–8 span.[3]

The Daily 60

Your student needs 60 minutes or more of moderate-to-vigorous activity every day, with vigorous, muscle and bone activity on at least 3 days a week each.[1][2] The 45-minute PE session covers most of it; walking, biking, play and chores cover the rest.

How to teach each session

Teaching model (our plan): Explicit instruction with practice and feedback. Each new skill moves from your model, to practice together, to practice alone, with short, specific feedback.

  1. I do: You show the move and name 2 or 3 short cues, like "side to target, step, throw".
  2. We do: You practice together. Say one specific thing that went well and one cue to try next.
  3. You do: Your student practices alone, then uses the skill in the game. Watch and give one cue at a time.
  4. Check: At the end of the first week of each unit, use the quick check below. If it is not there yet, repeat the We do step.

Feedback tip: name what went well, then give one cue to try next, like "great step, now follow through toward the target".

The weekly structure

PartMinutes (our plan)
Warm-up7
Skill practice12
Fitness (strength or jumps)12
Game or dance10
Cool-down4
Total45
DayFocusStrengthBone (jumps)Vigorous
MondaySkill and strengthYes
TuesdaySkill, then a jump and run gameYesYes
WednesdayStrength and jumpsYesYes
ThursdayRhythm, dance or yoga, then a fast gameYes
FridayFitness circuit and a family gameYesYesYes
Every dayThe rest of the Daily 60 outside PE: walking, biking, active play and chores.

Units

A 36-week year: 4 units of 8 weeks, plus 4 check-and-choose weeks. Week 1 and week 35 are friendly self-checks (students compare only with themselves), week 18 is a family field day, and in week 36 students choose their own activities (our plan).

UnitWeeksFocus
6.1 Training principles2–9FITT, overload, progression, rest; the talk test
6.2 Body-weight strength technique10–17squat, lunge, push-up, plank, bridge, band row
6.3 Net and wall games19–26tactics, scoring, sportsmanship
6.4 Outdoor and lifetime27–34jogging plan, cycling, hiking, safety

Inside each unit: weeks 1–2 learn the move, weeks 3–4 add time or reps, weeks 5–6 combine moves, weeks 7–8 play a game or put on a show.

Sample sessions

One full session per unit. Repeat it through the unit and use the "next steps" line to keep it fresh. The numbered tags open the exercise card.

Unit 6.1 sample: Overload, slowly 45 min
PartTimeWhat to do
Warm-up7 minDynamic routine plus skipping #11 and side slides #12.
Skill12 minExplain overload and progression using last week's log; plan +1 rep or +5 s per week.
Fitness12 min6 stations, 40 s work and 20 s rest, 2 rounds: squats #24, push-ups #28, line hops #21, glute bridges #27, plank #29, jumping jacks #3.
Game10 minStudent-chosen active game, or a 1.5 km brisk walk or jog with a parent.
Cool-down4 minStretches; log the talk test result.

Equipment: The log, a timer.

Safety: Water between rounds; form before speed.

Next steps in later weeks: Use the log to set next week's small increase.

Quick check for understanding: Explain overload and progression with your own log. Look for: Adds a little (1 rep or 5 seconds) each week, with rest days.

Covers: S2 (training principles), S4 (goal setting), M, B, V. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.

Unit 6.2 sample: Form first 45 min
PartTimeWhat to do
Warm-up7 minDynamic routine.
Skill12 minTechnique check, filmed from the side: squat #24 (knees follow the toes, chest up), push-up #28 (straight line), lunge #26, band row #36.
Fitness12 min2 sets of 10–12 of each, 60 s rest.
Game10 minFamily plank challenge: everyone tries to beat their own time.
Cool-down4 minHip and chest stretches.

Equipment: A light resistance band, a phone to film (optional).

Safety: No added weights; stop if there is pain; a light band only, anchored safely or held by a parent.

Next steps in later weeks: Slow the lowering to 3 seconds before adding reps.

Quick check for understanding: Do 5 squats and 5 push-ups for me to check. Look for: Squat: heels down, knees follow the toes. Push-up: straight line from head to heels or knees.

Covers: M · S1, S2 (technique), S4. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.

Unit 6.3 sample: Placement 45 min
PartTimeWhat to do
Warm-up7 minSide slides #12 and arm circles #2.
Skill12 minBalloon or light-ball volleying #53 and paddle #54 to targets in the corners; ready position; return to base.
Fitness12 minLine hops #21 side to side (3 × 20) and side plank #30 (2 × 20 s).
Game10 min1 v 1 over a chair line with a paddle and a balloon or foam ball, to 11 points.
Cool-down4 minShoulder and calf stretches.

Equipment: Paper-plate paddles, balloon or foam ball, chairs.

Safety: Clear space; soft ball.

Next steps in later weeks: Call your own lines fairly; add a serve rule.

Quick check for understanding: After you hit, where do you go? Look for: Back to the base (ready) position.

Covers: S1, S2 (offense and defense space), S3 (self-officiating), B. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.

Unit 6.4 sample: My 4-week jog/walk plan 45 min
PartTimeWhat to do
Warm-up7 minBrisk walk #8, 5 min, plus leg swings.
Skill12 minPace with the talk test; plan 4 weeks of walk/jog intervals (week 1: 1 min jog, 2 min walk, × 6).
Fitness18 minDo week 1 of the plan #23.
Game4 minFamily walk.
Cool-down4 minWalk, calf and quad stretches.

Equipment: A watch or timer, sneakers.

Safety: Daylight, bright clothing, an adult or a buddy, water, and a heat check (see the heat guide).

Next steps in later weeks: Each week add 30 s of jogging per interval.

Quick check for understanding: Plan week 2 of the walk/jog plan. Look for: A small step up from week 1, with the talk test to set the pace.

Covers: A, V, B · S4 (lifetime activity). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.

Safety rules for every session

  • Warm up first.
  • Clear the floor.
  • Have water nearby.
  • Wear sneakers, or go barefoot on a non-slip floor.
  • Land softly.
  • Stop if something hurts, or if you feel dizzy or sick.
  • Tell an adult.

Quick checks for understanding

Use one at the end of the first week of each unit. If the skill is not there yet, go back to the We do step for a few more sessions.

UnitAsk or say "show me"Look for
6.1 Training principlesExplain overload and progression with your own log.Adds a little (1 rep or 5 seconds) each week, with rest days.
6.2 Body-weight strength techniqueDo 5 squats and 5 push-ups for me to check.Squat: heels down, knees follow the toes. Push-up: straight line from head to heels or knees.
6.3 Net and wall gamesAfter you hit, where do you go?Back to the base (ready) position.
6.4 Outdoor and lifetimePlan week 2 of the walk/jog plan.A small step up from week 1, with the talk test to set the pace.

Exercises used

Arm circles · Jumping jacks · Brisk walk · Skip · Side slide · Line hops · Jog intervals · Squat · Lunge (stationary) · Glute bridge · Push-up · Plank · Side plank · Band row · Balloon volley · Paddle strike

Doses for grades 6 to 8 are our plan: 2 to 3 sets of 8 to 15 reps or 20 to 45 second holds with 60 seconds of rest, and 50 to 80 soft landings a session, matching the AAP range of 2 to 3 sets of 8 to 15 repetitions.[4] Body weight and light bands only: the AAP advises no maximal lifts before the body is fully grown.[4]

Progress checks: "I can" list

  • I can explain overload and progression.
  • I can plan a small weekly increase.
  • I can squat with heels down and knees over the toes.
  • I can do a push-up with a straight body line.
  • I can return to the ready position after each hit.
  • I can call my own lines fairly.
  • I can follow a 4-week walk/jog plan.

Students compare only with themselves. Check in at week 1 and again at week 35.

Free printables

Plans and logs to print. No answer sheets needed.

Black and white versions use less ink.

Find an activity in your community

Organized activities add coaches, teammates and new skills, and the minutes count toward the Daily 60. Here are common options and where to read more on UpOnly Learning.

Choosing a local program

  • Ask for a free or trial class before you sign up.
  • Ask how students are supervised, what training the coaches have, and whether coaches pass background checks.
  • Look for groups sorted by age or skill, so your student learns with peers.
  • Ask about the full cost: fees, uniforms, gear, travel and tournaments.
  • Watch one practice. Your student should get plenty of turns and leave smiling.

More help: How to choose: a simple checklist · Questions to ask a coach, studio or program · What activities cost.

Where to look

Start with your city or county parks and recreation department, a community or recreation center, the public library's events board, or your homeschool group or co-op. Many list classes by age and season.

Want math, reading and science with the same daily rhythm? See the full K–8 curriculum.

More: parent guide · exercise library · adapted PE · all grades

Sources

Last checked: October 31, 2026. Numbers in brackets in the text, like [1], point to this list. Session lengths, reps, holds and jump counts are our plan (program choices within these guidelines), not guideline numbers.

  1. [1]U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). U.S. federal government. odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
  2. [2]Centers for Disease Control and Prevention (CDC). Physical activity guidelines for students (2024). U.S. federal government. www.cdc.gov/physical-activity-education/guidelines/
  3. [3]SHAPE America. New National Physical Education Standards (2024). National professional association. www.shapeamerica.org/standards/pe/new-pe-standards
  4. [4]American Academy of Pediatrics (AAP), HealthyChildren.org. Strength training (2011). National medical association. www.healthychildren.org/English/healthy-living/sports/Pages/Strength-Training.aspx
  5. [5]Centers for Disease Control and Prevention (CDC). What counts for children and teens (2024). U.S. federal government. www.cdc.gov/physical-activity-basics/adding-children-adolescents/what-counts.html

Please read: Move Every Day is general education, not medical advice. Check with your student's doctor before starting a new activity program if your student has a heart, lung or other health condition, an injury, or a disability that affects movement. Stop and get medical help if your student faints, has chest pain, severe shortness of breath or dizziness during activity. In an emergency, call 911.