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    Leg Day Cycle + Sculpt

    When it’s leg day, this is one of the Best 30 Min Spin Sculpt Workouts with an all leg focus for the entire class. You’re gonna start with heavy climbs on the bike to build your lean-leg power. Then you’ll hop off your bike and grab your heavy weights for a sculpt that really tones up your lower body. At the end, there’s a quick light run on the bike to loosen back up. Hop on the bike, it’s leg day!

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

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    30 Min Snatch Attack Sculpt (Kettlebell or Dumbbell)

    Would you believe us if we told you that you can get a full-body toning workout with just one exercise!? Yep, in this killer snatch workout, you’ll build up to a full kettlebell (or dumbbell) snatch…and once you’ve worked your way to the full move, you’ll break it back down again, working all the major muscle groups. There might be a few lunges and burpees tossed in, but trust us, this is a snatch attack you do not want to miss. Press play to see for yourself!

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

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    25 Min Couple’s Therapy Ride

    The early stage of many relationships are often full of intensity, passion, and conflict. Cycling Interval Training is also intense and heart pounding, sometimes even leading to breathless moments. So, we decided to marry stage one of a relationship with high intensity riding for a 25-minute On-Line Couple’s Therapy!

    After a brief warm up, we’ll get right to it, pushing into fitness zones 4 and 5, and staying there until the end. That means sprints, pushes, steady threshold training…and lots of sweat! Strike a match, cuz it’s about to get lit!

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

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    60 Min Couple’s Therapy Ride

    Relationships, like a Spin class, have moments of intensity, conflict, struggle, triumph, and peace. So, we decided to combine all those stages for an hour of Couple’s Therapy, Studio SWEAT style!!!!

    Stage 1 = Fitness Zones 4 & 5 bursting into passion, conflict, nerves, and many other breathless moments.

    Stage 2 = Fitness Zones 3 & 4 bringing waves of intensity, strategy, calculation, endurance, and compromise.

    Stage 3 = Fitness Zones 2 & 3 ushering in comfort, fierce loyalty, playfulness, and commitment.

    Of course, we wrapped it up in laughter, stories, and teamwork, because, while admittedly cheesy, this class mirrors real life. The soundtrack to our therapy session is one click away. Let’s begin!

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    Tropical Tornado: Total-Body Band Burner

    Pop on into your home gym (or really anywhere ya like) to join Jason, the Tropical Tornado, for a muscle burning full-body strength workout using only resistance bands. We’ll hit every major muscle group, and the best part is that you can adjust the intensity just by adjusting your tension or simply switching to a heavier band. No gym, no big deal. Let’s go!

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

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    30 Min Fierce HIIT Workout (BONUS: Deep Stretch)

    Meet Coach Magda. Cat, who hired her, said, “This gal puts the train in trainer!” You’ll see this firsthand in her debut SSoD workout, a high-intensity strength workout that HIITs you with fast-paced dynamic moves and isometric holds to really torch and tone your total body. When the final buzzer rings, she’ll guide you through an optional, but oh so lovely, 15-minute deep stretch session to jumpstart your recovery. Fire it up!!

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    20 Min Red Zone Ride

    You’ll want to do your own warm up before you hit play on this one, because we are jumping right into drills to shoot your heart rate UP to the red zone! Every drill in this short Advanced-Level Spinning Workout will push you to the edge, going into high aerobic and even anaerobic thresholds, burning max calories. If you’re pressed for time and looking for extra bang for your buck, then this is the workout for you. Let’s ride in the zone!

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

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    Leg Lean-Out

    It’s gonna hurt so good in this Lower-Body Burner No-Equipment Leg Workout that can be done anywhere and as part (or all) of your next workout. Working one side at a time, traditional lower-body exercises like squats and lunges meet ½ range (pulses) and explosive moves in 60–second increments, to lean out those legs and leave your muscles shaking, but strong! Grab a little space to move, and let’s set those legs on fire.

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

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    I Just Wanna be Alone (35 Min Cycle)

    Find your solo inspiration when you workout to this spirit-freeing cardio 35-Minute Spin video. With a playlist full of motivating tracks for those times that you just kind of want to be alone, Trainer Jessica will guide you through moderate, hard, and just barely tolerable progressions while providing messages of confidence, strength, and resilience. Press play to ride with your fave person – you!

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

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    Pop Rhythm Ride

    Did you know that riding to the beat of the music helps you get out of your head and really work your body? Give it a try in this Pop-Music Rhythm Spin Class that hits the beat and incorporates some choreography if you want to really move – pro tip: a little upper-body movement on your bike will give your heart rate an extra boost! Add light weights (optional) for some of the drills to engage your core and give your biceps and triceps some lovin’. Let’s drop in the saddle and pop the beat!

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

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    Killer 15 Min Legs then Arms (No-Repeat)

    You’ll get max burn and efficiency with the one and done moves in this No-Repeat Legs THEN Arms Strength Workout that starts with a killer no-equipment leg and glute set, then switches to a dumbbell workout for the upper-body exercises, where we sculpt arms, back & shoulders. The leg set will push your heart rate way up, and with that fire stoked, you’ll crush calories the entire workout. Fire it up and let’s go!

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

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    Circle of Cycle (60 Min Spin Sculpt)

    The circle is considered a symbol of unity, eternity and inclusivity. Join our class circle as we work hard together, demonstrating the resiliency, “Komraderie,” and support that makes this community so great! Fun drills on the bike, full body tone-up on the floor, and some incredible camerawork put a unique…ahem spin…on this online immersive Spin and Sculpt class where everyone, anywhere is included in our circle. My gym is in San Diego. Yours is too when you click play to meet us there!

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