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    30 Min Senior Fit

    If you’re an active older adult, want a workout for those with limited mobility, or are recovering from an injury, this alternative exercise video for seniors has your name written all over it. All you’ll need is a chair and some light weights (No weights? Try soup cans.) for this high-spirited class aimed to get you moving, no matter your phase of life. Let’s get fit!

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    15 Minute Lower Body Sculpt

    Time to carve up those legs and buns with one of the best lower body workouts with dumbbells I’ve ever taken! It’s a classic Mere W 4×4 format – that’s just 4 toning exercises, completed 4 times. Simple? Yep. Easy? Nope. Just to be sure you feel the burn, she added a quick finisher guaranteed to set those glutes on fire. All you need is a set of dumbbells and 15 minutes to get some lean legs and buns. Grab those weights and get ready to work!

    *Don’t forget to warm up! See below for warm-up options*

    Warm-Up Option #1

    Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

    Warm-Up Option #2

    20 Jumping jacks

    20 Bodyweight Squats

    20 Alternating forward lunges

    20 arm circles- 10 large / 10 small

    Repeat 2-4 times

    Warm-Up Option #3

    Set a timer for 30 seconds for 10 rounds

    1. Jog in Place

    2. Butt kickers

    3. Squats

    4. Mountain climbers

    5. Push ups

    Repeat twice for a total of 5 mins

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    Easter Celebration Ride

    Time to honor life with this Easter Themed Spin Class designed for you to feel uplifted, inspired, and full of hope, while pushing your body to leave it all on the bike! We can about guarantee that this workout for your mind, body, and soul will give you an endorphin rush that will leave you feeling unstoppable. Let’s celebrate!

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    Barre-Lates

    This booty-busting Barre + Pilates fusion workout – using anything you can hold onto as the barre – is the perfect way to lengthen, strengthen, and tone muscles (including some you didn’t even know you had), by incorporating standing vertical training and balance. You’ll also target your core with innovative floor work that will challenge you and test your endurance. Meet us at the Barre!

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    Turn & Burn Spin Sculpt

    Intervals & Endurance on the bike. Strength and Balance on the floor. This Spin & Strength combo class with Cat Kom is a whole lotta turn & burn. For the lean-mass building floor set, which comes after a 25 Min Spin Sweat-Fest, you can choose to use either TRX straps or an exercise resistance band. Get after it!

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    Virtual Intro to Yoga

    Interested in trying out this yoga thing, but not sure where to start? You’re in the right place with this class. Jeanette is the best Virtual Yoga Instructor to guide you through a 30-minute beginner yoga experience, designed to meet you where you are. She will demystify and simplify what a yoga practice is, and will give you some tools to get started on your own yoga journey. Roll out your mat and flow.

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    Toddler Time with Miriam & Oli

    Head, Shoulders, Knees and… a fun workout? That’s right! This class is a perfect toddler exercise activity for when you want the little ones to burn off some energy and you want to get your workout in at the same time. This “Mommy and Me” workout video is fun, educational, and a great way for Moms, Dads, and care providers to spend quality, healthy time with their kiddos.

    You’ll run, skip, hop, and jump, right next to your kids. And (spoiler alert), they may even be on your back or in your arms at times 🙂 So grab your mini-Komrades, click play, and get ready to laugh.

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    The Everything Spin Class

    Have you ever had an Everything Bagel? Well, this class is kind of like that! So, hop on your bike and click play on this Everything style Spin workout video that’s got a little bit of something for everyone. Whether you love burning kCals with some solid endurance rides, building lean muscles with some killer climbs, or working that leg speed with a few sprints, you’ll get it done here (no surprise, we love ALL that stuff!). Jump on and let’s sweat!

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    Standing Ab Workout

    This sneaky standing core class is anything but traditional. You’ll use light dumbbells, but don’t underestimate the results. These 10 combo moves are the best standup ab exercises to stabilize your core, lengthen to strengthen, and that also utilize all your bottom half. You may not notice every muscle getting worked, but we bet you’ll feel it tomorrow. Grab that light set and take a stand!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    60 Min Spin & Strength

    Get ready for a super fun combo cycle and strength class that’ll leave you sweaty, smiling, and SO strong! You’ll be on your bike for the first 30 minutes with a little bit of everything – climbs, sprints, and surges will get the heart pumping and the legs burning. And the playlist… we bet it’ll make you dance right in the saddle! Then hop off for the second half of class to build some gorgeous muscles. If you wanna know how to best strengthen the back, chest, biceps & triceps, just click play on this one because it is ON! Ready for fun? Jump on.

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    30-Min Non-Stop Spin

    Get ready for 30 minutes of non-stop cycling in this high-intensity Spin class, full of hills that will challenge you as they change you. You’ll get a flat road after every climb, but first you’ve gotta earn it! The hills are going to push you right up to your max, and you’ll even get some drills on the flats to be sure you’re getting every kCal burned. See that finish line? Get ready to race to get there, and before you know it, time’s up. Hop on and let’s go!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Weight Training for Performance

    Prepare to sweat and challenge your mental grit with this INTENSE 30 minute workout, designed to increase your performance! This is an AMRAP style performance weight lifting workout, where the goal is to get “As Many Rounds As Possible” of:

    30 DB Deadlifts
    25 DB In Place Lunges
    20 Lateral Burpees over DB
    15 Box/Bench Dips
    10 Devil Press

    Record your scores and share your results in the comments section below!

    PDF Instructional

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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