12 minute warm-up

5 minutes free tempo
2 minutes standing SP
2 minutes seated SP
3 minutes standing SP


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. This will be followed by 2 minutes standing, 2 minutes seated and finally 3 minutes standing. The standing intervals are thought of as ”work intervals” which are supposed to warm up the students. If possible, ask the students to increase the resistance slowly during the first 5 minutes.

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 beginners because of the many standing intervals

Recommende 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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