My First: Spin Class

The intimidation of your first Spin class is real, people! You are not alone in feeling that way, so to help you feel like less of a fish out of water we created this tutorial. We’ve included how to set up your bike, what to expect, terminology you might hear, short samples of different drills you might encounter so you can practice, and more! Watch this beginner-friendly class a couple of times to prep for YOUR First Spin Class. You got this!!

Pro Tip: Avoid wearing wide-bottomed pants – rather wear fitted tights or shorts. Also, make sure you bring water and a hand towel because you will need those.

Kettlebell Lower-Body Tone

Dial your focus down to your bottom half for a lower-body session that builds strength and power in your legs and glutes. You’ll work the front and back sides of your legs using light/medium kettlebells and a heavy kettlebell (or a set of dumbbells) for some lean, strong quads and hammies. Get ready to lift that bell!

This workout does not include a warm-up or cool-down, but we have some great options here!

Unleash Your Beast II (60 Min Cycle)

Jump right into beast mode with round 2 of Coach Rebecca’s Unleash Your Beast hardcore Spin class. The class will give you your fitness fill with cycling sandwiches of sprints-hills-sprints at the beginning, and hills-sprints-hills at the end. In the middle, you’ll double down on a variety of extra challenging drills for a true killer cardio ride. Get it done and then some!

30 Min Spooky Sculpt

It’s time to get spooky strong with SSoD’s Halloween gal AJ along with her super sidekick, Alyssa! This 30-minute Halloween Themed Total-Body Strength Workout is full of spooktacular moves to gain the muscle mass you need to battle all the haunted ghouls. With 10 moves repeated 3 times, you’ll be zombie apocalypse ready in no time at all. Grab your weights and press play! We dare you!

This workout does not include a cool-down, but we have some great options here!

Fat Burn II Cycle

Coach Fred is here with a sequel to one of his very first Spin classes at SSoD! This fat burning ride combines power intervals and strong hill climbs into an express workout that gives you all the kCal crushing benefits of a full-length class. Get on your bike and get the job done!

This workout does not include a warm-up or cool-down, but we have some great options here!

HIIT & Stretch (30 HIIT/15 Stretch)

Crank up the heat for this Dumbbell HIIT Workout! Expect to build strength, but also increase your muscular endurance as you increase the intensity. After you work your whole body, you’ll enjoy a full 15 minutes of deep stretching to increase mobility and help those muscles recover more quickly. HIIT play and let’s go!

Vibe Ride II – Hip Hop vs Latino

In a sequel to her OG Vibe Ride, Coach Jessica is keeping the Latino vs Hip Hop music vibes going strong in this Spin class with a bonus Core sesh at the end. High energy drills tie to the mood for each song with a little vibing and dancing in between. After the ride, hop off with an optional medium dumbbell for some quick ab toning. Hit play to pass this vibe check!

Weights 60 Drop-Set Workout

Serious muscle gains need serious workouts. That’s where this killer Full-Body 60 minute Weight Lifting Workout comes in. You’ll want multiple weight options as you work non-stop in a drop-set format (same exercise for several sets in a row, decreasing weight each set). You’ll get modifications throughout, but expect to work each muscle group to failure. Press play to get swole!

This workout does not include a cool-down, but we have some great options here!

Calorie Crushing Circuit (30 Min Spin)

Circuit training is one of our fave ways to make time fly! And in this Circuit-Style Spin Class you’ll crush major calories as Coach Cat fires you up through three 8-minute circuits, with one built-in break to restore your energy reserves. Hit play to crush it with Cat!

This workout does not include a cool-down, but we have some great options here!

30 Min Stable Strength Workout

Stable isolation is a great, safe way to build strong muscles. This low-impact weight lifting workout emphasizes body stability through simple single-sided moves. Reps go from 12 to 10 to 8, so you really can challenge yourself to go extra heavy with your weights. Grab those dumbbells, stabilize, and let’s lift!

This workout does not include a warm-up, but we have some great options here!

60 Min Sneaky Cycle Sculpt

There’s nothing low-key about this sneaky tough Cycle and Sculpt workout. You’ll go hard in the drills both on and off the bike (with 3 dismounts). The surprise twist is in the heavy and medium weight combo build ups – like Squat, then Curl, then Squat-Curl combo where the muscle burn sneaks right in. And you’ll sneak this class right into your faves. Do it!

6 Big Compound Moves

Coach Fred’s got a simple challenge for you: go heavy THEN go home…but not til you tackle this lifting class stacked with 6 big compound moves. With 4 sets of these functional exercises, you’ll push, pull, and lift til you’re dripping, burning, and pumped! Accept the challenge. Go big!

20 Min Country Ride

Hop off the highway and hit high gear on the country roads when you saddle up for this SWEAT-drippin’ 20 minute country music inspired Spin class. With challenging drills designed to get you max kCal burn in a short time, this high energy workout will fly by. Y’all ready? Let’s ride!

This workout does not include a cool-down, but we have some great options here!

8 Moves in 8 Min: Combo Moves

Wanna tackle a sneaky tough workout in a super short amount of time? Try this 8-minute full body strength workout packed with creative body carving combo moves – like pulsing lunges with oblique twists & deadlift high pulls. Plus, with the popular no-repeat format you’ll be getting in 16 killer exercises in just 8 minutes. Get after it!

Pro tip: Quick workouts like this total body blast often don’t include a warm-up or cool-down, so make sure you get your muscles warm before crushing this killer workout, and be sure to stretch after if this is your last workout of the day!

We have some great warm-up and cool-down stretch options here!

Build-Up Ride

We’re building an ultra-fit you when you join the fun in this progressive build-up indoor cycle class. The ride is divided into two sets. For set one, you’ll be building resistance for those strong legs, and for the second set you’ll work towards an all-out sprint. In true Trainer Dalia style, you’re cycling to a super fun Latin pop playlist beat. Let’s go, ándale!

This workout does not include a cool-down, but we have some great options here!

15 Min Rock Bottom Express

Hitting Rock Bottom is a strong place to be with our new shorter version of original fan-fave, the 30 Min Rock Botton Workout. In this 15-minute workout you’ll isolate the legs and glutes with 45 second rounds that focus on both power AND range of motion in your lower body. You’ll want heavy dumbbells and an optional box step. Hit play to get YOUR rock bottom!

This workout does not include a warm-up or cool-down, but we have some great options here!

30 Min Spin: Power Pop

Power up your ride with this 30-minute Spin class, motivating you to boost your strength and endurance with high-energy pop hits! A mix of sprints—both standing and seated—will challenge your speed and stamina. You’ll also tackle two intense power interval songs that push your limits and maximize your cardio performance. Pop onto that bike and let’s work!

My First: Body-Weight Workout

Are you looking for help to start your fitness journey? Whether you’re a total rookie, or looking to add strength training to an existing routine, this no-equipment beginner Body-Weight Workout is the best place to start! Coach AJ keeps the pace slow with detailed instruction so you can learn to move your body in the right way to reduce injury and build strength properly. Press play to start your journey!

This workout does not include a cool-down, but we have some great options here!

My First: An Intro to Fitness

If you’re new to fitness, getting started can be overwhelming. We’re here to support you with the “My First” series, starting with this Introduction to Fitness Tutorial. Before you take your first class, watch this to learn what makes a well-rounded fitness routine, and why it’s so important. You’ll learn the components of a fitness program and many of the popular terminology. Take the first step in your fitness journey by pressing play now!

Pyramids & Polars 60 Min Ride

In this killer Cycling Workout, you’ll explore two types of interval training: Pyramid Intervals where you build (and reduce) effort incrementally, and Polarized Training, alternating low intensity with all-out breakaways. Both will help you build a much stronger base. Both offer tremendous results. You’ll find both when you hit play for this wild ride! Let’s ride.

To finish your cool-down and stretch, we have some great options here!

20 Min Shoulder & Abs Scorcher

Is there anything better than toned shoulders & abs? Uh, no! That’s why we asked Mimi to put together her top 10 exercises to create a killer Shoulder & Abs Workout. To which she said, “Done!”. Grab your weights and enjoy the burn.

This workout does not include a warm-up or cool-down, but we have some great options here!

Cat Attack Cycle

When your fave fusion workout vid has a Spin segment that you realllllly want on repeat a la carte…we hear ya! Just for *you* we’ve got this 20-Min Fat-Frying Indoor Cycle re-cut with Coach Cat that you’re gonna want to attack! In fact, Coach Brian said it was his “favorite Spin set I’ve taken in years! It was so good – you have to release it as a stand-alone ride.” Click play to see if you agree!

This workout does not include a cool-down, but we have some great options here!

Calming Classic Flow Yoga

Calm your mind and stretch out your body when you join Trainer Janine for this Calming Classic Flow Yoga Session. Flowing from one position gently to the next, you’ll move through sequences that engage your core, work on your balance, and elongate your muscles. Meanwhile, Janine’s calm guidance will help sink you into a meditative, focused state. Press play to flow down.

Numbers Don’t Lie (40 Min Cycle)

What do you get when you cross an athlete with a mathlete? Easy – it’s Coach Brian leading this 40-minute SWEAT soaker of an indoor cycle class. When you add traditional Spin drills plus mathematical theories like Fibonacci sequences and Pi (the 3.14 kind!), the numbers don’t lie – you’ll get an exponential calorie burn. Drop your calculator and let’s add up those kCals crushed!

This workout does not include a cool-down, but we have some great options here!