A 25-minute coached class for anyone who wants to make room for exercise in a busy day. Express combines cycling, rowing and basic strength movements, alternating exercise with recovery.
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25 minutes per class, maximum 12 participants, Monday to Friday mornings.
Choose your regular class time when you purchase your membership. Attend at that time without booking each session. Your coach adjusts movements, resistance, pace and rest to your experience and how you feel that day. If you are new to exercise, you will start with simpler movements and build intensity gradually as you become more comfortable.
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Four morning classes run Monday through Friday. All times are Korea Standard Time (KST).
| Class | Start | Finish | Language |
|---|---|---|---|
| 1 | 10:00 a.m. | 10:25 a.m. | English only |
| 2 | 10:30 a.m. | 10:55 a.m. | Korean & English |
| 3 | 11:00 a.m. | 11:25 a.m. | Korean only |
| 4 | 11:30 a.m. | 11:55 a.m. | Korean & English |
Mixed-language classes use both Korean and English.
Choose your preferred class language and regular time when you purchase your membership. Each class has a maximum of 12 participants. We will confirm available time slots and public holiday arrangements when you enquire. Changing and showering time is separate from the 25-minute class.
| Time | What you will do |
|---|---|
| 1 minute | Check in and review the session |
| Let your coach know how you feel and hear a brief overview of the class. | |
| 5 minutes | Warm up and practise the movements |
| Start with gentle movement, then rehearse the day's exercises at a low intensity. | |
| 14 minutes | Alternate exercise and recovery |
| Work through cardio, strength and core stability exercises. This includes rest and time to move between stations. | |
| 5 minutes | Cool down |
| Walk slowly or move gently to ease your breathing and finish at a comfortable intensity. |
The warm-up and cool-down allow intensity to rise and fall gradually. If you need more time to practise or recover, your coach can shorten the main workout.
One example is a circuit of four exercises: cycling → sit-to-stand → pulling → core stability.
| Example exercise | A starting option for beginners |
|---|---|
| Indoor cycling | Use lower resistance and a slower pace to maintain a steady rhythm. |
| Sit-to-stand | Use your body weight or a chair, moving through a comfortable range. |
| Resistance pulling exercise | Use lighter resistance and pull with control, without swinging your body. |
| Arm and leg reaches on hands and knees | Start by slowly reaching one arm or one leg while keeping your torso steady. |
A typical starting format is 30 seconds of exercise + 30 seconds to rest and move at each station. Four stations repeated for three rounds take 12 minutes. Add one extra minute of recovery after the first and second rounds for a total of 14 minutes. Beginners may use 20 seconds of exercise + 40 seconds to rest and move. Steady technique and breathing take priority over rushing to complete repetitions.
This is an example to help you picture the class. Exercises and work-to-rest intervals vary with the day's focus and participants' experience.