Anatomy of a class
A full Method mat class typically flows through three blocks: a warm-up and standing sequence, arm work (unweighted 'conductor-style' sequences and light hand weights — high repetition, low load), and floor work on the mat targeting the lower body and core through intricate multi-plane sequences. Full classes run about an hour; Online Studio electives include 15-minute body boosts for shorter sessions, and A4 sessions range from 5 to 30 minutes.
No one speaks during class. You follow the trainer's body, not their voice. Music drives pacing, and in studio classes the room is heated.
The three levels
Tracy creates new core classes each week at three levels: beginner, intermediate, and advanced. The right level is about movement vocabulary and endurance, not fitness ego — the Online Studio offers a Body Consultation questionnaire that recommends a level for your body type and goals, and trainer-led level assessment tips ship with each week's content.
MYMODE structures progression differently, through four Modes: Genesis (beginner, 30-minute sessions), Refresh (intermediate, 45 minutes), and Primal and Peak (advanced, 60 minutes each).
Rehearsal and performance
The Method's learning loop is deliberately inverted from most fitness instruction. You take the class first — struggling through the unfamiliar choreography is part of the neurological work — and then use the trainer breakdown session (the 'rehearsal') to study the sequences in detail. Trainers take detailed notes on Tracy's choreography each week specifically to teach these breakdowns.
New Online Studio content is uploaded every Wednesday evening (ET). Each week's release includes the leveled core classes, breakdowns, class previews, Tracy's post-class chat, and a slate of electives.
Core classes vs. electives
Core classes are the strategic spine of the program — designed by Tracy to deliver the Method's progression. Electives are trainer-led complements: dance cardio sessions (including low-impact options), 15-minute body boosts, standing chair sequences for people who can't kneel, men's electives, wind-down classes, and more. The official guidance is explicit: electives support the core classes but are not a substitute for them.
Live classes (TA LIVE)
TA LIVE broadcasts real group classes — Intermediate, Advanced, MultiTAsk, and multiple cardio levels — in real time from the New York, Los Angeles, and Madrid studio classrooms, following the actual studio schedules. Unlike the pre-recorded content (which uses royalty-free music), live classes use popular music from trainers' playlists. Classes are not recorded; when a live class ends, it's gone.
You can join any class without a reservation — the join button appears 10 minutes before start. Expect the texture of a real room: clients chatting before class, occasional camera obstructions, and studio heat fogging the lens now and then.
Your first class: what to expect
Expect to feel lost, and expect that to be fine. The choreography is intricate by design, nobody will verbally guide you, and the official advice is to keep moving and track the trainer rather than aiming for perfection. High repetitions with light or no weight will burn in ways heavy lifting doesn't. Most newcomers find the silence jarring for a few minutes, then unexpectedly absorbing.
Practical notes: mat classes need a mat and light hand weights (A4 needs nothing at all to start), streaming works on any modern browser or the Online Studio mobile apps (iOS and Android, with offline downloads that refresh weekly), and studio dance cardio rooms run hot, so hydrate.