Move Every Day · ages 13–14
8th 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 13–14
- 5 × 45 min a week
- 3-day version
- Free
This is the Grade 8 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
- Write a SMART goal and a 6-week plan that meets the guidelines (S2, S4).
- Try lifetime activities safely (S4).
- Use light bands with good technique (S1, S2).
- Lead and teach a session (S3).
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 |
|---|---|---|
| 8.1 Design my program | 2–9 | SMART goals, FITT, a 6-week program |
| 8.2 Lifetime activities | 10–17 | jogging, cycling, swimming safety, hiking |
| 8.3 Strength with bands | 19–26 | band squat, row, press, hinge; safe progression |
| 8.4 Lead and teach | 27–34 | teach a game or routine to a younger student or co-op group |
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 8.1 sample: My 6-week program 45 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 7 min | The student leads the dynamic routine. |
| Skill | 12 min | Write a SMART goal and a 6-week FITT plan that meets the guidelines: 60 minutes a day; 3 days of strength, bone and vigorous activity. |
| Fitness | 12 min | Week 1, day 1 of the plan. |
| Game | 10 min | Student's choice. |
| Cool-down | 4 min | Stretch, log and reflect. |
Equipment: The log.
Safety: Plans use body weight and light bands only.
Next steps in later weeks: Review the plan every 2 weeks.
Quick check for understanding: Read me your SMART goal and week 1 plan. Look for: Specific, measurable, with time; the week meets 60 minutes a day and 3 days of strength, bone and vigorous activity.
Covers: S2, S4 (goal setting, choosing activity), M, B, V. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 8.2 sample: Bike check 45 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 7 min | Brisk walk #8 and leg swings. |
| Skill | 12 min | ABC bike check (air, brakes, chain), helmet fit, hand signals. |
| Fitness | 20 min | A 20–30 min ride with an adult on a safe route, or the walk/jog plan #23. |
| Game | 2 min | Plan next week's route together. |
| Cool-down | 4 min | Walk and stretch. |
Equipment: A bike and helmet, or sneakers.
Safety: Helmet, daylight, bright clothing, an adult on the ride.
Next steps in later weeks: Add a longer route or a hill.
Quick check for understanding: Do an ABC bike check and show a helmet fit. Look for: Air, brakes, chain checked; helmet level, snug, straps in a V.
Covers: A, V · S4 (lifetime activity), S2 (safety). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 8.3 sample: Band basics 45 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 7 min | Dynamic routine plus each movement with no band (10 reps each). |
| Skill | 12 min | Band squat, band row #36, band chest press and hip hinge (first with no load, then a light band). |
| Fitness | 12 min | 2–3 sets of 10–15 reps, 60 s rest. |
| Game | 10 min | Partner balance challenges. |
| Cool-down | 4 min | Stretches. |
Equipment: A light resistance band.
Safety: No maximal lifts; form before reps; check the band for tears; anchor it safely; stop if there is pain.
Next steps in later weeks: Add reps first, then sets; a stronger band only when form stays good.
Quick check for understanding: Show the band squat and band row with good form. Look for: Moves first with no band; slow, controlled reps; band checked and anchored.
Covers: M · S1, S2. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 8.4 sample: Coach for a day 45 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 7 min | The student plans and leads a warm-up for a younger sibling or co-op group. |
| Skill | 12 min | The student teaches one skill from a K–2 page, using I do, we do, you do. |
| Fitness | 12 min | The student leads a short fitness block. |
| Game | 10 min | The student runs a game and keeps it fair and safe. |
| Cool-down | 4 min | Reflect: what worked, what to change. |
Equipment: A K–2 grade page.
Safety: The adult supervises; the space is cleared first.
Next steps in later weeks: Teach a second session with one change.
Quick check for understanding: Teach me your warm-up. Look for: Clear cues, safe space, checks that the learner understood.
Covers: S3 (leadership, communication), S4. 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 |
|---|---|---|
| 8.1 Design my program | Read me your SMART goal and week 1 plan. | Specific, measurable, with time; the week meets 60 minutes a day and 3 days of strength, bone and vigorous activity. |
| 8.2 Lifetime activities | Do an ABC bike check and show a helmet fit. | Air, brakes, chain checked; helmet level, snug, straps in a V. |
| 8.3 Strength with bands | Show the band squat and band row with good form. | Moves first with no band; slow, controlled reps; band checked and anchored. |
| 8.4 Lead and teach | Teach me your warm-up. | Clear cues, safe space, checks that the learner understood. |
Exercises used
Brisk walk · Jog intervals · Band row
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 write a SMART goal.
- I can plan 6 weeks that meet 60 minutes a day.
- I can do an ABC bike check.
- I can do a band row with good form.
- I can explain why form comes before more reps.
- I can teach a skill with I do, we do, you do.
- I can run a fair and safe game for younger students.
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.