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    Low-Intensity Cardio

    Don’t have time to get to the gym? Don’t have a home gym? That’s okay… no equipment needed for this cardio workout that’s perfect for the active older adult (senior) or anyone looking for a short, fun, bodyweight only, lower-intensity cardio workout. Your body is the perfect answer – it’s a workout machine! This 30-minute session will show you how to use that “perfect” mechanism for a complete low-impact cardio/core workout. No excuses – let’s get it!

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    Soul-full Cycle + Core

    Self-care isn’t only found in meditation and cozy slippers. It’s whatever fills your soul so you can serve yourself and others. And Brooke is giving this to you in a perfect, short virtual Spin lesson that’s filled with non-stop energy and feel-good fun: 22 minutes of all-out cycling followed by a quick core session and a stretch that honors YOU. Brooke reminds us “You can’t fill from an empty cup”…but you CAN after this sweat sesh. Hop on and give yourself this gift – you deserve it!

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    Bootcamp with Bethany!

    For those of you that haven’t heard, a Bootcamp by Bethany is the best kind of Bootcamp. She designs them such that no muscle group is left behind and she’s super clever at peppering in these little cardio bursts to help increase the burn. Annnnnnnd, Bethany’s an entertainer. Her humor totally makes the time fly by too. So, c’mon, let’s rock this total-body bootcamp!

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    Beastly Besties Cycle & Sculpt

    This workout with Best Friends, AJ & Monica, is so…much…fun! It’s a Virtual Cycle & Sculpt Workout designed not only for those that are in perfect shape, but also for those that are fighting some sort of disability or limitation like an injury, or in Monica’s case M.S. – yeah, she’s unstoppable.

    The format is simple: Spin, Sculpt, Spin some more, then cool-down and stretch. For the resistance training exercises you can either use dumbbells or TRX straps – you pick! Let’s go have some fun!

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    Stretch at Your Desk

    Whether your “desk” is a fancy sit/stand set-up or the corner of the kitchen table, it’s important to give your mind and body a rest from time to time. Yeah, bad computer posture takes work! For the best use of that break time, join Miriam as she guides you through a 15-minute workday desk stretch session that was designed to create space and oxygen flow in your spine while lengthening your lower and upper extremities. Miriam even adds some guided movement for your delicate wrists and some acupressure on your hands. Press pause on your day by pressing play on this class.

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    Mid-Time Climb

    Get ready for a mid-time climb with phenom SSoD Trainer, Mere W, in this climbing focused Spin video that will engage your legs, lungs, core, and mind. She’ll get you nice and warmed up on a flat road, and even crank out a sprint or two before the main event: the push-you-out-of-your-comfort-zone, cardio-crankin, fat-torchin’ 28-minute hill climb that’ll challenge you in all the best ways. Once you reach the top of the hill, you’ll tackle some well-deserved flat roads to practice your speed. Hit play and let’s head up!

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    Tread Sculpt by Andrew (Spin option)

    This killer total body cardio and muscle toning workout goes like this…

    • Run (or Ride) Warm-Up
    • Run (or Ride) Progressive Climb
    • Floor Sculpt
    • Run (or Ride) Progressive Sprints
    • Floor Sculpt
    • Run (or Ride) Longer Cool-Down
    And guess what… we’re taking it for the first time with you! How’s that, you ask? Well one of your fellow Komrades wrote this workout – we’re just sharing it with you! Hop on that treadmill or bike and get after it.
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    20 Min Rhythm Ride + 10 Min Stretch

    Get your move and groove on in this choreographed cardio dance ride that is NOTHING like a traditional Spinning class! During the 20-min rhythmic Spin session, it’s not just about the legs – we’ll extend the spine, train the arms and core, and get the brain working too! After riding hard and fast, we’ll hop off the bike for a beautiful 10-min full body stretch to align your spine and give your muscles some love. Hop on and let’s dance!

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    30 Min TRX HIIT Training

    This high-intensity TRX workout might start with some basic movements, but hang on to your straps, because we’ll be turning up the intensity before you can even blink. You’ll do two rounds of intervals, with the time decreasing as the moves get more challenging (the first set will be 45 second bursts, dropping to 30 seconds for round two), combining to give you that full-body TRX muscle toning we all know and love. Be sure to have a towel nearby, because we’re keeping it in high gear and dripping ALL the sweat! Burn baby, burn!

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    30 Min Maximum Burn II

    If you like to set PRs, you’re gonna drop this Tabata Spin Class right into your SSoD favorite’s folder! This is the Sequel to one of SSoD’s most popular 30-min cycling classes, Maximum Burn with Cat Kom, where the name says it all. 5 Tabatas. 30 Minutes. Endless SWEAT! Git it.

    *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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    30 Min Yoga Sculpt Circuits

    This is an amazing 30-min online Yoga Sculpt circuit workout, where you’ll tone, burn, and flex. The simple circuit format has 3 blocks, each with 5 of the best lengthening, strengthening, and circulating yoga sculpt exercises. You’ll complete this amazing practice with a 5-min static stretching sequence that’ll relax your muscles and nervous system, so you can finish feeling revitalized! Be good to you, click play.

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    1000 Calorie Burn Cycle II

    Back by popular demand, it’s the sequel to the 1,000 Calorie Burn Cycle: Core Edition! For this sweat-tacular ride, the goal was to motivate the typical rider to burn 1000 calories in 1 kick-butt workout! We tracked kCals and effort level (via MEPs) for one of our amazing in-studio riders, Jen, while she pushed to her 1000 calories crushed as our guide. Most of you will track closely to Jen’s stats, but some of you will be higher or lower based on things like body type, effort, and muscle mass.

    It took us 100 sweat-soaked minutes to get there, but if you don’t have that much time, it’s okay – Brian set it up so there is a perfect jump-off point so you can make this a downloadable 60-min Spin Core class (make sure to stretch on your own with the options below if you stop at 60 minutes). So, you can set your goal to be based on minutes, calories, or just finishing the full-extra length workout. Either way… You. Got. This. And… Go!

    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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