16 minutes pyramid


1 minute seated – 30 seconds SP/30 seconds MP
2 minutes standing SP
3 minutes seated – 30 seconds SP/30 seconds MP
4 minutes standing SP
3 minutes seated – 30 seconds SP/30 seconds MP
2 minutes standing SP
1 minute seated – 30 seconds SP/30 seconds MP

Explanation

The program is built like a pyramid, which goes from 1 to 4 minutes and then back to 1 minute. All the seated work will be 30 seconds in single pace followed by 30 seconds in middle pace (with the same resistance). Standing work will be single pace.

The program does not demand much of the students' technical skills and hence it can be used at all levels (except for beginners)

Recommended music tempo = 130-140 BPM

Glossary:

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

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