1. Introduce myself to the participants about who I am and say that I am glad the participants
are here. (Hello people, nice to have you here. My name is Denis and I am going to teach
you my exam today. I am very glad that you are here at this moment, otherwise it would not
have been possible to do my exam lesson.)
2. Explain the objective of the lesson
The aim of my lesson is that at the end of the lesson you are able to perform the exercises I
have given (motorically) in a safe manner with a good correct Form. I also want you to think
at the end of the lesson that you have had a good effective workout.
Finally, I would like nothing to be unclear with regard to the content of the training and that
you go home with a good feeling after the lesson.
3. Ask about any injuries or other matters that may require individual adjustment of the
content of the training. (Before I start the lesson I would like to know if there are any
injuries that I should take into account)
4. Explain what we are going to do in this lesson.
Today we will start the lesson with a warm up. With the Warming up we prepare the body
both physically and mentally ahead of what is to come. During the warming up we let the
body temperature rise and we ensure that the heart rate gradually increases, so you will
soon notice this when we start warming up. After the warm up we continue with the core of
the training. The core of the lesson consists of 6 exercises, divided in pairs of 2. I will
demonstrate 1 time before the warm up so you get the idea of the workout & 1 time after the
warm up before you execute it to make sure you haven’t forgotten or mistake the
order .When we are done with all the pairs we are gonna take a short break & finish with a
little bit of stretching. That's what we're going to do and if you want to walk with me I'll let the
see core exercises.
5. Explain and demonstrate exercises
We have 3 pairs of which each pair consists of 2 exercises. These exercises are divided
under the name A and B. Exercise A and B alternate every 10 reps.. You do this 3 times so
you must have performed each exercise of the station 3 times for a total of 30 reps before
you move to the next pair..
Exercise 1a : Kettlebell Swings
In exercise 1a we will start with the Kettlebell Swings. We perform this exercise
with high reps, which raises the heart rate considerably.
1. Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both
hands, arms straight.
2. With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back
through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to
shoulder height.
3. Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell
hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.
4. Allow the kettlebell to swing back down through your legs, while hinging at the hips. That's one rep.
are here. (Hello people, nice to have you here. My name is Denis and I am going to teach
you my exam today. I am very glad that you are here at this moment, otherwise it would not
have been possible to do my exam lesson.)
2. Explain the objective of the lesson
The aim of my lesson is that at the end of the lesson you are able to perform the exercises I
have given (motorically) in a safe manner with a good correct Form. I also want you to think
at the end of the lesson that you have had a good effective workout.
Finally, I would like nothing to be unclear with regard to the content of the training and that
you go home with a good feeling after the lesson.
3. Ask about any injuries or other matters that may require individual adjustment of the
content of the training. (Before I start the lesson I would like to know if there are any
injuries that I should take into account)
4. Explain what we are going to do in this lesson.
Today we will start the lesson with a warm up. With the Warming up we prepare the body
both physically and mentally ahead of what is to come. During the warming up we let the
body temperature rise and we ensure that the heart rate gradually increases, so you will
soon notice this when we start warming up. After the warm up we continue with the core of
the training. The core of the lesson consists of 6 exercises, divided in pairs of 2. I will
demonstrate 1 time before the warm up so you get the idea of the workout & 1 time after the
warm up before you execute it to make sure you haven’t forgotten or mistake the
order .When we are done with all the pairs we are gonna take a short break & finish with a
little bit of stretching. That's what we're going to do and if you want to walk with me I'll let the
see core exercises.
5. Explain and demonstrate exercises
We have 3 pairs of which each pair consists of 2 exercises. These exercises are divided
under the name A and B. Exercise A and B alternate every 10 reps.. You do this 3 times so
you must have performed each exercise of the station 3 times for a total of 30 reps before
you move to the next pair..
Exercise 1a : Kettlebell Swings
In exercise 1a we will start with the Kettlebell Swings. We perform this exercise
with high reps, which raises the heart rate considerably.
1. Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both
hands, arms straight.
2. With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back
through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to
shoulder height.
3. Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell
hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.
4. Allow the kettlebell to swing back down through your legs, while hinging at the hips. That's one rep.
