10 minute warm-up (2)


5 minutes free tempo
1 minute standing SP (ACC the last 15 seconds)
1 minute seated SP (ACC the last 15 seconds)
1 minute standing SP (ACC the last 15 seconds)
1 minute seated SP (ACC the last 15 seconds)
1 minute standing SP (ACC the last 15 seconds)

Explanation

A simple warm-up program. 5 minutes in free tempo where the students can get comfortable and get their mind off the daily hustle and bustle. After this you will alternate between 1 minute standing and 1 minute seated for 5 minutes. In the last 5 minutes the students have to accelerate 15 seconds of every minute to increase the intensity. Remember :-) It is you as an instructor who has to decide how demanding the program should be. Explain to your students how demanding it should feel :-).
The program is not suited for beginner's lessons.

Recommended music tempo = 130-140 BPM

Glossary:

SP = Single pace
MP = Middle pace
DP = Double pace
ACC = Acceleration away from pace (not a sprint)

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