cardio class
This fast-paced class is designed to challenge the cardiovascular system more than a traditional class. The heart-rate should stay relatively elevated throughout the class, leading to improved heart health, stamina and stress-reducing benefits! The cardio class provides a new challenge for veteran clients but remains low-impact and accessible for all fitness levels. Cueing processes are shortened and modified, suited for clients who are familiar with posture names and alignment cues. For this reason, it’s recommended that clients have taken at least five traditional classes to get the most out of a cardio class. Before class begins, identify any newcomers and explain that the movements won’t have as much set up as a traditional class but you will be available for any questions or modifications needed.
General Guidelines
- Class should run 45 minutes (**Please note the time suggestions next to each section are a maximum. If you use the maximum amount of time in one section, you need to adjust the duration you spend in other sections. This does not mean to take it all from YOGA . The yoga/cooldown needs to always be 4-5 minutes.).
- Cardio True Cueing is used for every section. This is similar to accelerated cueing we use in traditional classes, with the exception of cueing challenges before modifications. See details below.
- Required to use both TRX and weights in every cardio class. All other equipment is optional.
- Every client should get a shout out and be attended to at least once - clients expect to be challenged by this format so include both affirmative touches and hands on corrections.
- Cardio classes should roughly reflect the Monthly Posture Calendar
- Instructors must have 6 months of teaching experience and complete Cardio certification training.
set up + move
Give quick set up cue of where the start of the movement should be and then cue to the standard tempo (Ex. Horse Pose: "Step your right foot back, sink down, and start to lower and lift").
Kinetic Cueing
Start from the base of the kinetic chain and cue in sequential order how your body should be aligned.
- Ex. Feet → knees → hips → ribs → shoulders → hands
- Ex. Horse Pose: "Your front foot is under the barre and your knee is inline with your ankle. Your back knee is directly under your hip, working toward a 90 degree bend in both knees. Your Hips are leveled and squared and your Ribs are over your hips. Shoulders are over your ribs and you’re lightly resting your hands on the barre.”
Challenges + modifications
Cue posture challenges/add-ons first. Give verbal group corrections for any misalignments you see and then cue and demonstrate modifications for those needing to scale down. (Ex. Horse Pose: “Lift your front heel for a challenge. Remember that you can work higher to take tension out of the knees, or hinge at the hips.”
Call it
Cardio True Cueing
This section sets the tone and pace for class. Cardio Warmup contains aerobic combinations and a dynamic plank or pushup variation. Programming should start with an aerobic combo, but unlike traditional classes, the dynamic plank/pushup can be programmed in between or after aerobic combos - the multiple level changes promote a big boost to the heart rate.
warmup (up to 8 minutes)
opening stretches (1 min.)
Same as traditional class with less cueing since clients should be familiar with the sequence: base posture → opening breaths → side body stretches → cat/cows →twisting plie
2-3 aerobic exercises (1½ - 2 Min./ combo | 4 - 6 min. total)
A combination of two current True40 Warmup postures. Can be performed in alternating reps of 2, 4, or 8 depending on the movement’s tempo. Must fit within musicality phrases.
- Ex. 4 Hamstring Curls to 4 Jumping Jacks
- Ex. 4 Knee Drives to 2 Reverse Lunges
- Ex. 2 Plie Sweeps to 2 Plie Jacks
- Ex. 8 Sumo Side Pulls to 4 Plyo Sumo Squats
- Ex. 8 Side Steps to 4 Reverse Lunges
Dynamic Plank or Pushup: (1 Posture, 1-2 min. total)
A True40 Plank or pushup variation with a dynamic add-on, or a plyometric “jumping” add-on
2 Aerobics Warm-up Example
3 Aerobics Warm-up Example
- Hamstring Curls (sagittal) to Jumping Jacks (frontal)
- Side Steps (transverse) to Reverse Lunges (sagittal)
aerobic pushup/plank examples
- Chair Squat with Reverse Lift (sagittal) to Chair Squat Plyo (sagittal)
- Alternating Standing Obliques (transverse) to Jumping Jacks (frontal)
- Sumo Squat Rotation (transverse) to Sumo Jacks (frontal)
Dynamic Add-ons:
- Plank down to plank jack
- Pushup with leg lifts
- Froggers to alternating side plank
Plyometric movements:
- Burpees (regular, Ninja, half)
- Mountain climber
- Plank jacks
warmup programming:
compound lrm EXAMPLES
cardio burst examples
- Horse Pose with a knee drive
- Power Diamond or Power Split Diamond with a Sumo Squat
- Plie Squat to lateral knee drive
- Pulses
- Knee drives
- Heel lifts
- Hops with any flat-footed posture
This section is agility- and power-focused. Cardio Legs consist of two compound leg exercises, with the goal of recruiting more muscles for a greater calorie burn. Both exercises will be the same orientation (parallel/turned out) and can be 2 unilateral or 2 bilateral. Both postures can be flat-footed, power, or a mixture of the two.
Programming should roughly reflect the Posture Calendar in terms of teaching parallel or turned out postures, but do not have to be the same postures. Some True40Ⓡ postures require a slower tempo for safety and do not have available cardio add-ons. Postures should only be taught in standard tempo, or double-time tempo when applicable.
LEGS (up to 8 minutes)
2 leg postures (3 - 4 Min. per posture)
Current True40 postures performed in the same orientation with Cardio Add-ons.
posture types
- Unilateral Postures - single sides and uneven weight-bearing between limbs. Ex. Horse Pose Side 1, Horse Pose Side 2
- Bilateral Postures - weight bearing is even between two limbs. Ex. Power Diamond Skier, Incline Sumo
Cardio Burst - performed the last 10-30 sec of the song in place of a GFH
A partial rep at double-time tempo or a plyometric add-on depending on the posture. Must be taught to the beat.
legs programming:
movement programming
- 1 inches - Performed for the duration of Cardio True Cueing and hands-on correction.
- Compound LRM - Performed in standard tempo for the majority of the song. This is a LRM with an added movement that can be performed in standard tempo. *Since movements should stay in standard tempo, a LRM for a power posture should be a partial rep, not full range of motion.
This section is the peak of intensity. It resembles a HIIT format with intervals of strength building and cardio bursts for metabolic benefits. Combo sets consist of upper body resistance training combined with dynamic lower body movements. Programming should reflect the Posture Calendar in terms of which upper body muscle groups to target. Cardio class should only be taught with weights up to 5lbs to prevent injury.
combo (up to 12 minutes)
Cardio Combo Sets (up to 6 sets | 1½ - 2 Min. per set)
Current True40 upper body postures paired with lower body movements, using weights, TRX, or bodyweight for resistance.
- Weight/Bodyweight - traditional class combos that are taught to standard tempo. Lower body movements are dynamic (squats, lunges, etc.) only cueing isolated arms as a modification.
- TRX - combining upper and lower body exercises in alternating reps of 1,2, or 4. (Ex. 2 TRX low rows to 4 knee drives; 1 TRX chest press to 1 frogger squat)
cardio bursts
Postures we use in warmup (either aerobic or dynamic plank/push ups) with the added challenge of weights. When using TRX they can be plyometrics.
combo programming:
Note: Each muscle group specified on the Posture Calendar must be equally targeted in your programming.
compound lrm EXAMPLES
- All Fours knee drive to supported pushup
- Head to Barre Hamstring Curl to Horse Pose
- Single Leg Bridge leg lower with overhead tricep extension
- Side Lying Glutes to Adductor knee drive
This section is focused on correcting muscle imbalances and activation in the glutes. Cardio Glutes consist of two glute exercises with dynamic add-ons with the goal of improving total body coordination. Both Glute exercises will be unilateral exercises in the same orientation (parallel/turned out). Programming should roughly reflect the Posture Calendar in terms of teaching parallel or turned out postures, but do not have to be the same postures. They must be in the opposite orientation (parallel/turned out) than Leg work. Different to Leg work, postures can include a 2-count pace since our goals are coordinating muscles together properly.
glutes (up to 8 minutes)
2 Glute Postures (3 - 4 Min. per posture)
Current True40 Unilateral Postures (single sided/uneven weight-bearing between limbs)
glutes programming:
movement programming
- 1 inches - Performed for the duration of Cardio True Cueing and hands-on correction.
- Compound LRM - This is a LRM with an added dynamic movement performed in the same cadence. Can include an arm movement with weights for extra muscle engagement *Since movements should stay in standard tempo, a LRM for a power posture should be a partial rep, not full range of motion.
- "GFH"- Pulses
This section is focused on improving core stability with dynamic movements through multiple planes. These movements should keep your heart rate elevated and increase your breathing for improved cardiovascular health. Cardio Core consists of two exercises targeting the obliques, abdominals, and erector spinae muscle groups. Cardio Core is more powerful while maintaining control of the movement.
core (up to 5 minutes)
2 Dynamic Core Exercises- (1 - 2½ Min. per posture)
- Obliques, Abdominals and Erectors all targeted through combined joint actions
- Core joint actions include flexion (abdominals), extension (erectors) , lateral flexion and rotation (obliques.)
- Each exercise should use a different combination of those joint actions.
core programming:
Flexion + Extension examples
Flexion + Rotation examples
- All 4’s hold with Donkey Kicks
- Supine Plank with Marches
Flexion + Lat. Flexion examples
- Twisting Mountain Climbers
- Rocking Boat to Russian twists
- Frogger to Spiderman
- Rolling Side Plank to glider tuck-ins
Extension + Rotation examples
Extension + Lat. Flexion examples
- Supine Plank with hip twists
- Plank Hip Dips
Rotation + Lat. Flexion examples
- Spidermans
- Plank downs with Plank Jacks
- Side Plank thread the needle
- Kneeling Obliques to Side Plank Crunch
This is a cooldown allowing heart rate and blood pressure to return to normal, and move into a recovery state. To ease into recovery, start this section with some gentle movement followed by static stretches held for roughly 30 seconds each. Stretches do not require transitions or sequencing.
yoga (up to 5 minutes)
Mobility Movement (30s - 1 min) a mobile stretch of any muscle group.
- Ex. Cat/Cows
- Ex. Alternating Side lunges
- Ex. Low Lunge to half split
- Ex. All fours, thread the needle
Can be unilateral or bilateral. Do not have to include muscles stretched in mobility movement
- Quad Stretch
- Hamstring Stretch
- Hip Stretch
- Upper Body Stretch (based on combo focus)
- Back Extension and/or Torso Twist
yoga programming:
Static Stretches (up to 30 seconds each)
Forward Fold → Roll Up → Neck Stretch → 3 closing breaths
