Rockin' Walkin' Workout

Basic Activity Info

Activity Type: 

  • Physical
Age Group: 
6-9 yrs
9-12 yrs
Time Requirement: 

Group Size: 

  • Large Group
  • Medium Group
  • Small Group

Play Area: 

  • Classroom (small indoor space)
  • Gymnasium (large indoor space)

Fundamental Skills: 

  • Hop
  • Jump
Adaptations icon.Adaptations icon.Adaptations icon.

Other Skills:
Creative, rhythmic, and cultural movements
Locomotor, stability, and manipulative skills


Soft balls (optional)
Audio equipment and music
1 beanbag per participant

Step by Step: 

Warm Up

  1. On the signal “Walk,” participants walk anywhere in the activity area. 
  2. On the signal “Roll,” participants stop, walk in place, and listen as you tell them which body part to warm up, (e.g., slowly roll shoulders, wrists, ankles, hips, neck).
  3. After about 30 seconds of “Roll,” give the signal “Walk” and participants resume walking. 
  4. Encourage participants to gradually increase their walking speed as they continue to Walk and Roll. 
  5. Challenge them to “Walk with attitude” by adding their own creative moves as they walk, (e.g., use big strides, move high/low, use funky arms, speed-walk, use dance steps).


Explain and demonstrate, or have a participant demonstrate, the basic Rockin’ Walkin’ routine. Then have participants practise it. Once they know the basic routine, play music with a strong beat while they perform the routine.

Basic Rockin’ Walkin’ Routine

  1. Walk in place (8 counts).

  2. Walk forward (4 counts), then backward (4 counts). 

  3. Walk to the right (4 counts), then left (4 counts). 

  4. Walk backward (4 counts), then forward (4 counts). 

  5. Walk to the left (4 counts), then right (4 counts). 

  6. Walk in place moving feet—step right foot out, left foot out; right foot in, left foot in; repeat 8 counts

  7. Walk to the right with a grapevine—step right, cross left foot behind right, step right, feet together (4 counts).

  8. Walk to the left with a grapevine—step left, cross right foot behind left, step left, feet together (4 counts).

  9. Walk in a circle to the right (4 counts), then walk in a circle to the left (4 counts).

  10. For variety, add in knee lifts or low kicks while walking.

  11. Have participants work individually or in groups of 4–6 to add their own moves to the basic routine. For example, add in knee lifts, kicks, hip hop moves, twists, jumps, interesting shoulder, hip and arm moves. Clap hands or snap fingers. Incorporate equipment such as streamers or soft balls.

  12. Encourage participants to add variations such as changing the level, the intensity or the speed.

Cool Down

  1. Participants move around the area with an object, (e.g., a beanbag, balanced on top of their head as their “battery pac” , or “power pac").
  2. If the “power pac” falls off, they freeze in a stretch position until someone puts it back on their head. These two people now connect to form a “unit” and move around together. If they lose either of their “power pacs,” they both freeze in a stretch position until someone or another unit helps them, forming a larger unit. 
  3. Continue playing as the “units” keep getting bigger. If anyone loses his or her “power pac” attempting to help another, they also freeze and become part of the “frozen” unit.

(Adapted from Ophea, H&PE Curriculum Support Documents, 2000.)

Safety Considerations: 

Move furniture to the perimeter of the room so it does not pose a hazard. Check that the floor is not slippery and is free from all obstacles.


Encourage participants to keep moving throughout the warm up. Using music adds to the fun.
Although music is optional, it really adds to the enjoyment. Choose music the participants enjoy, and try a variety of music selections with different tempos.  
To modify a grapevine, take two steps to the right—step together, step together (4 counts), then two steps to the left (4  counts). 
Post the Rockin’ Walkin’ Routine on a wall where participants can see it.

Adaptations (Blindness/Visual Impairment): 
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Have another participant work with participants who are blind or visually impaired as their guide.

Adaptations (Mobility Impairment): 
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Participants with a mobility limitation may find walking challenging or impossible. Consider modifying the activity to correspond with their strengths (e.g., lower number of steps). For variety, consider having all participants moving from a seated position on the ground.

Adaptations (Cognitive/Learning Impairment): 
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Recognize that the coordination and movement patterns may confuse or overwhelm participants with intellectual or learning limitations. Provide additional support to the extent that it is needed.


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