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You can stream our full library of indoor cycling videos and full body workouts on these devices:
No Matter Your Fitness Level, Body Type, Mood, or Fitness Goal...
SSoD was the answer to my prayers! I not only found everything I was looking for and so much more, I found a family and a community who shared in the same love and passion as me, and that love was fitness. SSoD is my gym in San Diego, while I live in Chicago I feel connected as if I am right next to them sweating… go here and they will change your life for the better!
Studio SWEAT onDemand is the best health & fitness investment I've ever made. Real people, unparalleled support, spot-on workouts, and the convenience of working out at home or on the road. SSoD’s quality, the encouragement of the team, as well as the KOMrade camaraderie makes this the best fitness experience.
SSoD has allowed me to remain healthy & fit, while at home with little kids! Not only that, I feel like I know you all from afar! I appreciate the “imperfections” of everyone at the studio, and how it makes me feel like I’m participating in a real class at the gym – versus some phony world full of Barbies where I feel like I can’t measure up.
Many people asked how I was able to stay so fit after my surgery. The answer was always easy; SSoD! What I’ve been able to achieve with SSOD is priceless. After two surgeries on my knee, I was told the only workout I should be doing was a bike. I got pretty bummed and gained some weight. That’s when I went all-in with SSOD and it became my savior.
I started to lose weight! The gift that SSoD has given me is a sense of confidence. I was able to run my first 5k in over 18 months, and was the first female to cross the finish line! There is no way that I could have done that without SSoD. My legs, heart, and mind were strong thanks to the countless amazing workouts and trainers. I will never be able to say thank you enough for the health and confidence that you have provided me and my family! – Cara
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🚴 Bike Beats & HIIT
45 Minutes | Ride and Lift ⬆️ ✨
A high-energy fusion of rhythm-based cycling and functional strength training. Expect full-body, head-to-toe movement – nothing is stagnant or stationary. Every climb, sprint, push, reach, and lift is driven by the beat, creating an athletic, music-powered experience.
Class Format:
🚴 7 cycling songs with 4 bike dismounts
💪 3 strength circuits (4 exercises • 20 sec work / 10 sec active recovery)
🧘♀️ Final song: Core + Stretch
Approximately 27 minutes on the bike and 18 minutes on the floor.
Equipment:
Bike = Very light dumbbells (1–5 lbs | Miriam will be using 3 lbs)
Floor =
• Light dumbbells (5 lbs for Miriam)
• One heavy dumbbell (12–15 lbs for Miriam)
• Optional step
• Exercise mat
• Water & towel – you’ll need both!
⸻
🤍 Class Intention: Give Over
This class is for the fighters.
Today, I invite you to redefine “giving up.” Not as quitting, but as giving over.
Sometimes the hardest part isn’t the challenge – it’s grieving the life we expected. Instead of resisting what is, allow yourself to acknowledge that grief, accept this moment, and look for the gifts that are already here.
As you ride, ask yourself:
What am I ready to give over? What good can I discover in what is?
Let’s ride and lift up. 🚴 🤍
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Find your rhythm and move with intention in this energizing full-body gentle workout.
Steady Flow Yoga blends yoga-inspired movement with light strength training, balance, and mindful cardio to build lean muscle, improve endurance, and increase mobility. Grab some water bottles or cans to substitute for light weights if needed.
Leave the class feeling strong, centered, and refreshed. All levels welcome. Modifications and progressions are offered throughout the class.
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It’s a 50/50 split with Fred, and you’re getting the best of both worlds.
The first 30 minutes is a fun, high-energy cycle ride, because a ride with Fred is always a good time. Then he flips the switch for 30 minutes of classic upper body and core strength work – no gimmicks, no fluff, just real, effective training that gets results.
Bring your bike and your dumbbells for this hour of cycle and strength that keeps you moving and keeps you working.
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