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    The Zone Run

    This is a fantastic workout for every fitness level because it’s all about you versus you. It’s a 45 minute run workout for the treadmill or the great outdoors, and it’s broken into zone segments: warm-up, endurance, intervals, endurance, cool-down. Every runner is encouraged to tackle each segment by matching Cat’s effort level, which is demonstrated by her heart rate displayed. Or, you can use the RPE (rate of perceived exertion) scale if you don’t have a heart rate tracker. She’ll explain that in the intro.

    It’s important to note that to match her heart rate or effort level, it does NOT mean that you will match her pace. She might be running at 6.5 mph and you see her heart rate at 78% MHR, while you hit 78% MHR running at 5.5 – that’s okay! Try to match close to her heart rate or the zones she specifies, not her speed. Get it? Grrrreat… let’s run hon!

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    Zumba® Rhythms for Small Spaces

    This 30 minute Zumba® class, designed for those that are tight on space, is Hot and Spicy with all it takes to make you feel alive and sexy! The playlist has rhythms of meringue, salsa, reggae-ton, Hiiiii-Pop, and Flamingo, and it even includes songs from two of the hottest ladies in the music business, Ms. Ciara and Ms. Lopez! So, move those hips and bring your swag – come on and dance with me!

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    Hop, Skip & Sweat

    This online skipping routine is packed with calorie torching fun! Alternating between 1 & 2 minute endurance sets and heart rate spiking Tabata blasts, you’ll be dripping with sweat in 15 short minutes.

    Even if you don’t think jumping rope is your “jam”, give this jump rope workout a shot. Jumping rope improves coordination, strengthens leg muscles, and torches calories. Who doesn’t want that?

    So click play, find your rhythm, go at your pace, and enjoy 🙂

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    WRR Video 3: Race!

    Video 3 for the Walk, Run, Race 5K Training Program
    (your Virtual 5K Race – use it once or whenever you’d like)

    See the entire program and details HERE!

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    WRR Video 2: Jog to Run

    Video 2 for the Walk, Run, Race 5K Training Program
    (suggested to do 2 to 3 times per week in your training weeks 4, 5 & 6)

    See the entire program and details HERE!

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    WRR Video 1: Walk to Jog

    Video 1 for the Walk, Run, Race 5K Training Program
    (suggested to do 2 to 3 times / week in training weeks 1, 2 & 3)

    See the entire program and details HERE!

    Click HERE for the PDF Instructional.

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    BOSU® Sculpt

    This is a great beginner’s BOSU® workout that also has some killer modification options that are perfect for those that have more advanced BOSU® skills. This BOSU® Sculpt workout starts with some of the best basic BOSU® exercises, then builds up to some more challenging BOSU® moves you definitely gotta try! Your balance, your stabilizer muscles, and your cardiovascular endurance will all be put to work here, which is just what you need to slim down and tone up. So, grab that BOSU® and let’s sculpt that body!

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    YOU vs. YOU Interval Fun Run

    This treadmill running class is perfect for all fitness levels, and if you don’t have a treadmill you can do it outside. We start smart with a good dynamic warm-up to get your body ready for some fun intervals. The intervals are based on YOUR Rate of Perceived Exertion (RPE), so you get out what you put in!

    It’s YOU vs YOU, so whether you’re trying to build endurance, speed, or just get some good cardio in, this class is for you. So press play and let’s have some fun running to the beats of a great playlist picked by your very own Komrades!!!

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    Total Body Treat in 20

    This is one of the best HIIT workouts I’ve seen, so you’re in for a total body treat. It consists of compound strength training exercises, alternating with some of the top plyometric exercises to compliment your muscle building and continue fat burning for hours after the workout.

    Expect max calorie burn in this short 20 minute at home HIIT workout. Let’s hiit 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 Minute Beach Body Sculpt

    Get ready to have some fun with one of the best beach workouts ever, led by the super fun trainers at Studio SWEAT onDemand. Do these awesome bodyweight exercises at the beach, park, home, or on the road!

    Mere W & Tatiana will take you through a quick dynamic warm up, followed by two 12 minute rounds of intervals designed to hit all major muscle groups. Yep, it’s a total body beach workout in less than 30 minutes. Let’s go have some fun and get this done!

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    Zumba for Beginners

    Get ready for an energetic, inspiring, fun, and sweat soaking Beginner Zumba workout with some H-H swag. You’ll be led by Elizabeth, a.k.a. the “Island Fire”, and you’ll love feeling the rhythms of Reggae-ton, Salsa, Meringue, HypHop, and Cumbia.

    This Zumba class is great for beginners and Zumba veterans alike. The steps start slowly, then they pick up as you get more warmed up! Just move your body to rhythmic choreographed music that’ll leave you wanting more, and in no time you’ll master the steps. Bring your own freestyle and just have fun!

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    Dynamic Warm-up

    Before each workout, you should prepare your body to move. It’ll help minimize injury and it’ll make your workout that much better! This warm-up with Cat & AJ has some of the best dynamic stretches for runners, but is also great for any workout from Spinning to Bootcamp. So warm it up and charge it up right and right now!

    WRR Video