express class
True40 Express is a condensed 50 minute version of our True40 Fusion and suited for clients who need a shorter class for daily obligations. This class can only be taught by instructors who have been active for at least 3 months and have completed the Express Certification Quiz (to be sent by the Master Trainer) and only at the designated schedule times set by the Studio’s Owner.
For a more detailed breakdown of True40 Express, click here for full guidelines.
express class format
warmup (7-8 minutes)
opening stretches (1 minutes)
Base posture, opening breaths, side body stretches, cat/cows in sumo, spinal twist in plie (to be done quickly, less set up)
3 aerobic movements (1.5-2 minutes each)
- Must cover all 3 planes of motion
- If doing two sides of a movement it counts as two postures (ex. Knee drives side 1 and side 2 = 2 postures)
1 plank add-on or pushup (1-1.5 minutes)
- Choose to do either a plank or a pushup but not both.
legs (7-8 minutes)
- Choose the 2 postures of the same orientation (either parallel or flat-footed) from the posture calendar (ex. Horse pose side 1 and 2)
- 2 Songs, 1 song per posture (3-4 minutes each)
- If no power postures is included in legs, it is recommended to add one into combo (ex. power diamond with alligators)
combo
(10-12 minutes)
- Combo is unaffected and follows normal guidelines. Be cautious of your time though and combine muscle groups when you can.
- 5-6 Postures, 1½-2½ minutes each* (need of a mixture of time duration, total combo program cannot exceed 12 minutes!)
- Must hit all muscle groups listed on the posture calendar evenly
glutes (7-8 Minutes)
- Choose the 2 postures of the same orientation (either parallel or turnout ) from the posture calendar. (ex. side diamond side 1 and 2)
- Glutes will always be opposite orientation (parallel vs. turnout) than legs. This will be reflected in the posture calendar.
- Unless the calendar includes 3 different versions, a glute bridge will not be included in the express class.
- 2 Songs, 1 song per posture (3-4 minutes each)
core (7-8 Minutes)
- MUST have 60-second Core Blast to start
- 2 postures Two postures, 2-3 minutes each. Include one oblique posture and one transverse/rectus/erector spinae posture
- MUST have 60-second Plank hold to finish
yoga (6-8 minutes)
- MUST have one spinal flow (cat/cows, vinyasa flow from downward dog → upward dog, or half lift / forward fold sequence)
- MUST have a hip opener (lizard, pigeon, butterfly, yoga straps, garland pose, warrior 2)
- Low crouch → forward fold → roll up → standing neck stretch
- Three closing breaths and ending with “thank you for honoring your body, and moving true to you.”
"“Thank you for honoring your body and moving true to you. If you have any questions, my name is ______ and I would be happy to help. I've left a wipe for you to clean your equipment, but will be happy to get it for you if you need to leave. Thank you!”
*this can differ depending on studio specific guidelines for cleanup*
