Move Every Day · ages 12–13
7th 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 12–13
- 5 × 45 min a week
- 3-day version
- Free
This is the Grade 7 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
- Design and run an interval circuit (S2, S4).
- Use space and teamwork in invasion games (S1, S2, S3).
- Use yoga and breathing to feel calm and strong (S4).
- Play striking and fielding games with tactics (S1, S2).
S1 to S4 are the four SHAPE America National Physical Education Standards (2024). This grade is in the 6–8 span.[3]
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.
- I do: You show the move and name 2 or 3 short cues, like "side to target, step, throw".
- We do: You practice together. Say one specific thing that went well and one cue to try next.
- You do: Your student practices alone, then uses the skill in the game. Watch and give one cue at a time.
- 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
| Part | Minutes (our plan) |
|---|---|
| Warm-up | 7 |
| Skill practice | 12 |
| Fitness (strength or jumps) | 12 |
| Game or dance | 10 |
| Cool-down | 4 |
| Total | 45 |
| Day | Focus | Strength | Bone (jumps) | Vigorous |
|---|---|---|---|---|
| Monday | Skill and strength | Yes | ||
| Tuesday | Skill, then a jump and run game | Yes | Yes | |
| Wednesday | Strength and jumps | Yes | Yes | |
| Thursday | Rhythm, dance or yoga, then a fast game | Yes | ||
| Friday | Fitness circuit and a family game | Yes | Yes | Yes |
| Every day | The 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).
| Unit | Weeks | Focus |
|---|---|---|
| 7.1 Circuits and intervals | 2–9 | interval training, recovery, heart rate |
| 7.2 Invasion game tactics | 10–17 | creating space, transitions, defense |
| 7.3 Yoga, flexibility and calm | 19–26 | poses, breathing, mood and focus |
| 7.4 Striking and fielding | 27–34 | tactics, positions, rules |
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 7.1 sample: Interval builder 45 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 7 min | Dynamic routine plus 2 × 20 m build-up runs. |
| Skill | 12 min | Design a 6-station circuit: 2 upper body, 2 lower body, 1 core, 1 jump. |
| Fitness | 12 min | Run it: 40 s on, 20 s off, 2–3 rounds. |
| Game | 10 min | Ultimate-style game with a sock ball or soft disc (family or co-op). |
| Cool-down | 4 min | Stretches; check the heart rate 1 minute after the last station. |
Equipment: A timer, household items for stations.
Safety: Water; form first; stop if dizzy.
Next steps in later weeks: Swap one station each week.
Quick check for understanding: Design a 6-station circuit. Label each station. Look for: 2 upper body, 2 lower body, 1 core, 1 jump; work and rest times.
Covers: V, M, B · S2 (interval training), S4 (self-reflection). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 7.2 sample: Width and depth 45 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 7 min | Jog, side slides #12, high knees #4. |
| Skill | 12 min | 2 v 1 and 3 v 2 situations (co-op or siblings): spread out, pass, move. |
| Fitness | 12 min | Shuttle runs #22 (6 × 20 s) and lunges #26 (2 × 10 each). |
| Game | 10 min | Modified soccer or handball to a towel goal. |
| Cool-down | 4 min | Walk and stretch. |
Equipment: Soft ball, towels.
Safety: Clear space; agree on rules first.
Next steps in later weeks: Add a rule: 3 passes before a shot.
Quick check for understanding: In a 2 v 1, how does the attacking pair make space? Look for: Spreads wide, passes, moves into open space.
Covers: S1, S2 (tactics), S3 (leadership, solving conflicts), V. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 7.3 sample: Calm and strong 45 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 7 min | Cat-cow #45 and a slow flow, 3 rounds. |
| Skill | 12 min | Tree #41, lunge hold #26, plank #29, bridge #27, child's pose #44; hold 20–30 s each. |
| Fitness | 12 min | The flow at a quicker pace, 3 rounds. |
| Game | 10 min | Balance challenge cards. |
| Cool-down | 4 min | Box breathing: 4 counts in, hold, out, hold, × 4. |
Equipment: A mat or rug.
Safety: Move gently; no forcing a stretch.
Next steps in later weeks: Lead the flow for a family member.
Quick check for understanding: Show me box breathing. Look for: 4 counts in, hold, out, hold, steady and calm.
Covers: M · S4 (managing emotions), S2. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 7.4 sample: Choose your base 45 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 7 min | Shuttle run #22, arm circles #2. |
| Skill | 12 min | Fielding positions, force-outs, backing up; placing a hit. |
| Fitness | 12 min | Base sprints (6 × 15 m) and squats #24 (2 × 12). |
| Game | 10 min | Sock-ball baseball #60, kickball or taco (bets). |
| Cool-down | 4 min | Walk and stretch. |
Equipment: Soft ball, light bat, towels for bases.
Safety: Soft ball; check that nobody is near before swinging.
Next steps in later weeks: Rotate positions every inning.
Quick check for understanding: Where do you back up a throw to second base? Look for: Behind the player catching, in line with the throw.
Covers: S1, S2 (tactics), S3, V. 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.
| Unit | Ask or say "show me" | Look for |
|---|---|---|
| 7.1 Circuits and intervals | Design a 6-station circuit. Label each station. | 2 upper body, 2 lower body, 1 core, 1 jump; work and rest times. |
| 7.2 Invasion game tactics | In a 2 v 1, how does the attacking pair make space? | Spreads wide, passes, moves into open space. |
| 7.3 Yoga, flexibility and calm | Show me box breathing. | 4 counts in, hold, out, hold, steady and calm. |
| 7.4 Striking and fielding | Where do you back up a throw to second base? | Behind the player catching, in line with the throw. |
Exercises used
Arm circles · High knees · Side slide · Shuttle run · Squat · Lunge (stationary) · Glute bridge · Plank · Tree pose · Child's pose · Cat-cow · Sock-ball baseball
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 design a 6-station circuit.
- I can check my heart rate after exercise.
- I can spread out and move to open space in a 2 v 1.
- I can hold 5 yoga poses for 20 seconds.
- I can use box breathing to calm down.
- I can back up a throw in a fielding game.
- I can help solve a disagreement in a game.
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.
- Martial arts: jiu-jitsu, taekwondo, karate, judo
CDC lists martial arts as a vigorous activity for school-age students.[5]
Martial arts in our activities guide · Taekwondo, karate or jiu-jitsu? Choosing a martial art
- Gymnastics and dance
CDC lists vigorous dancing as a vigorous activity.[5]
- Swimming
CDC lists swimming as both a moderate and a vigorous activity, depending on effort.[5]
- Soccer, basketball and other team sports
CDC lists soccer and basketball as vigorous activities, and sports with jumping or quick changes of direction as bone-strengthening.[5]
- Track and running
CDC lists running as vigorous and as bone-strengthening.[5]
- Cycling
CDC lists bike riding as a moderate activity.[5]
- Climbing
CDC lists climbing (ropes, trees or playground equipment) as muscle-strengthening.[5]
- Outdoor clubs and scouting-style groups
CDC lists hiking as a moderate activity.[5]
- Community recreation leagues
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]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]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]SHAPE America. New National Physical Education Standards (2024). National professional association. www.shapeamerica.org/standards/pe/new-pe-standards
- [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]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.