Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
Groovin’ Party Cycle
Equipment: Indoor Cycling Bike
Hey party peeps, let’s get our groove on and turn this virtual rhythmic Spin class into a partay! We’ll ride and move to the beat in each song, incorporating both upper and lower body movement to fire up your heart, body, and soul. If you want to kick it up, grab some optional very light weights and a hand towel to add dimension. Let’s move and groove!
This workout does not include a cool-down, but we have some great options here!
- Class Type: 30 Minute Spin
- Trainer: Miriam
- Date: April 10, 2022
- Length: 31:46
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Other Classes You Might Like
30 Min Ride Through the Decades
Hitting play on this video, starting in what sounds like the 1960’s, it’ll be clear you’re not warming up for just any cycling class. So when the real work starts on a hill with some ‘70’s groove, you can guess that this Spin workout with flashback music will carry you through all the decades. By the time you get caught up to the present, you’ll have ridden through hills testing your strength and endurance, fast flat roads for some speed work, and even some jumps and jogs sprinkled in along the way. Your exercise in time travel will wrap up with an off-the-bike stretch session. No need for a time machine, just get on your bike and ride!
15 Minute Spooky SWEATY Halloween Spin with Cat Kom
It’s all treat and no trick in this super fun 15 minute Halloween Spin with Cat Kom. Enjoy the costumes and the cadence as you climb with a Cat, endure with E.T., and sprint with Shelly, the sexy construction worker!
Combined this fun-themed ride to another workout or make it a “just break a quick sweat” day. Either way it’s gonna make your day!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #2
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
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: http://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: http://www.studiosweatondemand.com/classes/stretch-restore-workouts/
Just SWEAT – 20 Minute Audio Only Ride Workout
Just listen and ride. Take away one sense and be amazed with how heightened the other senses become. In this case, we remove the visual component (no need to look at the screen) and the heightened sense will be your hearing.
You’ll be so focused that, even for those of you that don’t normally hear a song’s tempo, you’ll find your legs pumping like cylinders to the beat. We even offer a visual guide to help you grab the beat if you need it. If you look at the screen in the first 30 seconds of each song, you’ll see a music note – each time it flashes, you should feel your right leg come over the top. It’s just a good gauge to help you pick up the beat, then go back to just listening.
This ride is designed to be a moderate intensity ride, where your level of perceived exertion should begin at about a 6 out of 10, and max out at 8.5 out of 10. It’s great for a “Just break a sweat” day, or even a recovery ride. So listen up and enjoy the ride.
*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/
20 Min Spin to Begin
So, you’re just starting this whole indoor cycling thing, huh? That’s cool. We got you, because this is a 20-minute Spin workout for beginners! Now, does that mean that it’s going to be easy? No. Any exercise new to you is going to challenge you. But, trainer Jess will be there to motivate you, guide you, and push you to be your best.
Remember, to get stronger we must challenge our limits, not be limited by our challenges. Let’s do this.
This ride is also great for those looking for a lower-intensity cycling class, or a recovery ride.
*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/
