Min
- Class Type: Body Sculpt
- Trainer: Fred
- Date: March 15, 2026
- Length: 55:48
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 14 days!
No credit card required,
with over a hundred classes,
and new ones added each week
HIIT the Weights
Equipment: Dumbbells
You asked for more dumbbells…Fred delivered.
Heavy compound lifts paired with high-energy cardio intervals for a full-body burn. Fred brings the vibes, the jokes, and just enough chaos to make this one seriously fun, and seriously effective.
- Class Type: Body Sculpt
- Trainer: Fred
- Date: March 15, 2026
- Length: 55:48
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 14 days!
No credit card required,
with over a hundred classes,
and new ones added each week
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Repetition Equals Definition
Have you ever heard the saying “Repetition Equals Definition”? You’re about to get a front row seat to what that means. Just grab your light dumbbells (or even a couple of water bottles) and follow along with Mere W. for not one, but two killer interval strength sets where you’ll cycle through some of the best high-rep, light-weight exercises. Along with the low-weight moves, you’ll get to mix in some body-weight exercises and some power-building plyo moves (always with a low-impact modification available) to tone-up without bulking-up. Press play to play!
Sculpt August 27, 2015
Are you brave enough to take the Olganator challenge? Yes, you are! She puts you through a workout where there are 5 blocks, each with 2 minutes of strength, 1 minute cardio, and 1 min of core. Then you get to repeat that a time or two to perfect it! Add in a bonus round and you’re gonna be solid as a rock baby!
Beware, it is tough, but so are you. Side note, during this fitness class pause whenever you need to take a break, but don’t take advantage of me saying that. Take what you need to continue strong, no more, no less. Let’s do this.
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!
Strength Training Pull Workout
Pull ahead of the well-toned crowd in this amazing 20 minute on-line pull workout, focusing entirely on strength-training PULL exercises – those where the muscles contract when weight is being pulled towards your body. Using heavy dumbbells and an optional resistance band (bonus: if you’ve got a pull-up bar, you’ll get to use it. Woot woot!), you’ll get lots of work on the back, biceps, shoulders, and legs (and even some pull exercises for abs), with the rest of those beautiful, toned muscles gettin’ some love as well. And the last set has a surprise included. Git it done!
*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
*Don’t forget to stretch!*
Check out Miriam’s 10 Minute Back and Upper-Body Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/10-minute-back-upper-body-stretch/
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
