10 minute warm-up

10 minutes with 5 lifts to standing work of 30 seconds each


A simple warm-up program. The participants choose their own tempo. They have to keep this tempo both standing and seated. During the 10 minutes there are 5 lifts to standing work of 30 seconds each. Most of the participants will choose a tempo that corresponds to MP, which means that the standing work will increase the intensity of the warm-up.

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 – otherwise they cannot adjust their resistance :-)
The program is not suited for beginner's lessons.

Recommended music tempo = 130-140 BPM


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

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