cardio class
True40 Cardio is a fast-paced 45-minute class designed to keep clients’ heart rates high throughout, including more Large Range Movements and combinations than a traditional True40 Fusion class. *We suggest that clients take at least 2 classes before taking a cardio class, however it is up to their discretion.* This class can only be taught by instructors who have been active for at least 6 months and have completed the Cardio Certification Quiz (to be sent by the Master Trainer) and only at the designated schedule times set by the Studio’s Owner.
Guidelines
- 40-45-minutes: Set this class as 45 minutes in Mariana Tek. Class should run 40-45 minutes depending on transition time and what you are teaching.
- You will cue exercises like you would Warmup or Combo during a normal class: give a quick setup then start moving before you talk through the body. You can start in the challenge of a posture, and you can then give modifications that clients can back down to if needed.
- Stretching will take place at the end of class instead of between sections.
- You’re still required to use the TRX and weights during each cardio class. Gliders and ball are optional.
- Explain before class that you won’t go into as much detail with modifications but for them to adjust as needed or flag you down.
cardio class format
Below are *examples* of exercises you can teach. This is not an exhaustive list - you are welcome to pull in other True40 postures as long as they match guidelines. There are many examples in the "class inspo" shared iCloud album, too.
warmup (8 minutes)
opening stretches (1 minute)
Base posture, opening breaths, cat/cows in sumo, spinal twist in plie (these should be done quickly, on beat)
2-3 aerobic exercises (5-6 minutes)
- Start at tempo (don’t start slow).
- Start in the challenge, then talk through modifications if clients need to scale down.
- Guidelines still apply (spinal rotation and parallel).
- Alternating exercises is a great way to keep the heart rate up and keep clients guessing.
aerobic plank/pushup (1-2 minutes)
- This should be a large range, dynamic plank/pushup combination to keep the heart rate high.
- This does not have to be saved for the end and can be added in between the aerobic exercises.
PARALLEL EXAMPLES
SPINAL ROTATION / LATERAL BEND
- Chair squat with Reverse Leg Lift with Chair Squat Plyo
- Hamstring Swings (can count this as spinal rotation if you add twist) to Jacks
- Side to Side Lunge with Lat Pull, add Plie Jacks
- Alternating Reverse Lunges, add Split Squat
- Sliders to Side Step Chair
- Lunge w/ Reverse Leg Lift to Split Squats
aerobic pushup/plank examples
- Alternating Standing Obliques to Jacks
- Sumo Side Pulls with Jab
- Two Sumos with Twist, Four Jacks
- Sliders to Jacks
- Hamstring Curls to Jacks
- Chair with Kick/Twist combined with Chair Squat Plyo
- Sumo Side Pulls to Hamstring Curls
- Side Lunge w/ Twist, Reverse Lunge w/ Plyo (add Split Squats in middle)
- Alternating Sumo Side Pulls w/ Sumo Plyo
- Burpees
- Plank to Froggers
- Plank Jacks
- Spiderman with Pushup
- Pushup with Leg Lifts or Plank Jacks
- Mountain Climbers
- Ninja Burpees
- Plank Frogger to Knee Drive
leg work (8 minutes)
- Dynamic combinations that include turnout OR parallel; you will do the opposite in glutes (you can do all power or all flat foot and cover the one you are missing during combo)
- Lots of large range movements and combination postures (For example: stepping out to sumo from power split diamond, side to side sumo squat, adding a hop in the middle, crescent lunge knee drives).
- Can add in the upper body for more intensity (arm sweeps, or weights to target one of the muscle groups and add more intensity).
PARALLEL EXAMPLES
turnout examples
- Chair to Horse without glider (focus on large range level change of both movements)
- Power Base to Chair or Side Step Chair
- Crescent Lunge with Aerobic Knee Drives
- Reverse Power Base to alternating forward lunge
- Power Base Skier to Chair to Horse
- TRX Power Base Skier to Chair
- Horse Pose with hamstring curls
*many of these are in Class Inspo album*
combination examples
- Curtsy to Sumo Squat
- Power Split Diamond to Sumo
- Sumo plyo
- Plie w/ Jacks or Oblique Reaches
- Sumo to Sumo Side Pulls
- Power Diamond to Walking Curtsy
- Plie to Horse Pose
combo/full body (12 minutes)
Think of the cardio movements we do during normal class, while targeting the muscle groups we typically target:
- TRX chair to sumo plyo
- TRX mountain climbers
- TRX skaters
- TRX sliders
- TRX horse pose with kick
- TRX side lunge with upper body add ons
- TRX overhead reverse lunge
- TRX froggers
- TRX overhead obliques to W row at tempo
- TRX single leg deadlift to chair/sumo plyo
- Chair to sumo w/ tricep extension
- Marches w/ rhomboid press/lat pull
- Plie reaches, running man, hamstring curls, skaters, side step chair, sliders, side steps, jacks with weights
- Plie to Side Lunge w/ lat pull to rhomboid squeeze (or other upper body add ons)
- Reverse lunge to side lunge (lots of upper body add ons, an example: lateral to frontal raise, sweeps to tricep extension, etc.)
- Sumo half burpee to reverse fly
- Walking side lunge with reverse fly, low row in the middle (can do a variety of upper body add ons for this)
- Walking curtsy with weighted add ons
- Walking lunge with weighted add ons
- Deadlifts to reverse lunge with weights
- Jacks with weights
- Good morning to shoulder press to oblique twist with weights
- Pushups with mountain climbers or jacks layered in
- Burpees with pushup
You must work every muscle group - if you don’t during this section, you will need to target the missing muscle groups during the warmup, leg section or in core work.
active glute work (8 minutes)
Dynamic combinations that include turnout OR parallel (the opposite of what you taught in legs). Some examples of active glute work are listed below.
PARALLEL EXAMPLES
turnout examples
- Head to barre with knee drives
- Head to barre to horse pose
- All fours with donkey kicks, to plank jacks
- All fours with pushups to knee drives
- All fours toe tap to hamstring curl
- All fours with hammer curl to tricep extension
- Weighted glute bridges
- Standing glutes to horse pose, can add hamstring curl and hold low and tap toe in and out
- Head to barre w/ turn out options
- Side diamond with reaches and side plank
- Standing pretzel to curtsy
- Standing snappers to knee drive to plie
- All fours mermaid pulses, drop the toe and reach out (inspo album)
active core (4-5 minutes)
Designed to keep the heart rate up while engaging the abdominals
- Plank jacks
- Mountain climbers
- Spidermans
- Side plank thread the needle
- Hip dips
- Rocking boat
- Plank up downs
- All fours with donkey kick
- Boat pose w/shoulder press OR v up w/ narrow shoulder press
- Plank to knee drive, open to side plank (Holly's video in class inspo)
yoga (4 minutes)
Since this is the only stretch, it will be a little different than our usual stretch and must include:
- Quad and hamstring stretch
- Shoulder, tricep, chest opener
- Spinal flow
- Hip opener
- Low crouch, forward fold, neck stretch, 3 closing breaths
