WARM UP (15mins) forced to follow my

Level 1: pace”.

Marching + “We will Toe taps to the front.

start with some simple Side taps
marching on the spot,
Back toe taps
the aim of this warmup
Taps across front of
is to get blood moving
opposite foot.
around your coronary
arteries in a safe Taps behind opposite
manner, if you feel any foot.
chest pain, nausea, Heel digs to front.
dizziness stick to
Side steps
marching on the spot
and let one of us know, Backwards
at the end of this warm steps/lunges
up you should be at an Pass the ball front.
RPE of 11, if you are Pass the ball behind
more than that stick to opposite foot.
marching on the spot.
Remember to take this
warm up at your own Level 2: (UL
pace, do not be feel movements)
“If you have a chest Punch to front, down,
wound be mindful of up.
these movements, any Hamstring curls
discomfort or pain just
Star taps (L – Front,
sick to the leg
side back, together R-
movements”.
Front, side back,
Marching + together)
………………..
Circle thumbs
Level 3: (11 Borg)
Clench/ unclench
“Now we are
hands.
increasing the intensity,
Wrist circles we should now be
Heel dig with bicep hitting 11 on the RPE
curls. scale, if you are over
Marching + 11 just stick to
……………….. marching”.

Shoulder circles March on spot, lifting

(forwards and the knees and
backwards) marching with the
hands.
Breaststroke
movement Marching knees +
tapping alternative
knee with opposite Box steps
hand. March on spot, lifting
March on spot, lifting the knees and
the knees and marching with the
marching with the hands.
hands. Marching + “That’s the
Side steps with arm warmup completed,
raises. grab some water and
March on spot, lifting pick a station,
the knees and remember to keep the
marching with the feet moving at all
hands. times. Each station will
be 3 minutes, following
Skater
which you will have a
March on spot, lifting round 1 minute to grab
the knees and some water and move
marching with the to the next station.
hands. Make sure you stay
Small pulsing squats hydrated”.

March on spot, lifting

the knees and
marching with the
hands.