25 minutes


1 minute standing SP
2 minutes seated SP
3 minutes standing SP
4 minutes seated SP
5 minutes standing SP
4 minutes seated SP
3 minutes standing SP
2 minutes seated SP
1 minute standing SP

Explanation

The program is built up like a pyramid. The program is simple and it alternates between seated and standing work. The tempo of the music is essential, since it dictates how demanding the program will be.

This program's advantage is that it is simple. The downside is that it might seem monotonous. The program is dependant on your ability as instructor and not least your choice of music. It is not suited for beginner's lessons because of the long intervals with standing work.

Recommended music tempo = 120-140 BPM

Glossary:

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

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