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Week 1
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5 mins
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Welcome and Introduction to Nordic walking and a reminder of the all the health and fitness benefits
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5 mins
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Introduction to the poles
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5 mins
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Set up with the poles
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5 mins
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Warm up exercises, stretching the muscles
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5 mins
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Walking to warm up
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Introduction to Level 1 (Basic health improvement)
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5 mins
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Co-ordination
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5 mins
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Basic arm technique
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20 mins
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Nordic Walking practice
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5 mins
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Cool down and recap
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Week 2
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5 mins
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Recap from previous week
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5 mins
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Set up with poles
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5 mins
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Warm up stretches
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5 mins
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Gentle Nordic Walking warm up with increased intensity
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20 mins
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Nordic Walking building up confidence/improving technique
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15 mins
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High intensity Nordic Walking (according to group ability)
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5 mins
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Cool down and stretches
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Week 3
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5 mins
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Quick recap of the basic technique
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5 mins
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Warm up
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15 mins
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Introduction to level 2 (Fitness Development)
Including Advanced arm technique, strap utilisation, movement and awareness
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30 mins
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Nordic Walking: the complete technique
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5 mins
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Cool down
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Recap
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Week 4
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10 mins
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Review of the Nordic Walking technique
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5 mins
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Warm up
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35 mins
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Distance and speed challenge whilst maintaining technique
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5 mins
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Cool down
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5 mins
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Final discussion, farewell or reregister
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4 WEEK COURSE (Group Session)