15 minutes

15 minutes in free tempo (with resistance)
5 times standing of 15 seconds each
5 times standing of 30 seconds each


The students will find the tempo that suits them best. It does not have to be neither SP, MP nor DP. During the 15 minutes they have to do 10 lifts to standing work in the same tempo. The first 5 lifts are of 15 seconds each and the last 5 are of 30 seconds each. The program should get more demanding if the students apply resistance.

This program's advantage is that the students choose their own tempo. Since some like it fast and others like it slower, here they can decide for themselves. Anybody can participate in this program, because the tempo is set individually.

Recommended music tempo = 120-140 BPM


SP = Single pace
MP = Middle pace
DP = Double pace

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