Cycle & Cinch – Glutes & Core

Saddle up and sculpt it out in this glute-and-core-focused session that brings the burn, on and off the bike. You’ll start with tempo-driven cycling to fire up the legs and lungs, then dismount for targeted strength work designed to cinch the core and light up the glutes.

Trainer-led floor segments use a thick resistance loop band (optional, but highly recommended) to take the sculpting next-level. It’s all about control, activation, and those small-but-mighty movements that make a big impact.

Climb & Crush It!

When Rebecca’s on the mic, you already know it’s go time. This Spin Sculpt session is a high-energy blend of on-the-bike climbs and off-the-bike strength sets, with a few fierce dismounts to keep you on your toes (literally).

This ride is all about pushing limits and powering through. No cool down here — just pure, relentless energy. You’ll lift, ride, burn, and leave feeling stronger than when you started.

Rebecca doesn’t quit… and you won’t want to either. Let’s climb. Let’s crush it!

This workout does not include a cool-down and stretch, but we have some great options here!

Keep it Simple Upper Body

Get in, get strong, and get out with this 20-minute upper body strength session designed to keep it simple and seriously effective. We’ll hit two focused blocks, each with 4 classic strength moves, repeated 4 times for max impact. No fluff, just solid work to build muscle and boost endurance. We’ll cap it off with a quick, spicy finisher to leave those arms fired up and feeling powerful. All levels welcome, bring your dumbbells and let’s go!

Fire Cycle & Lit HIIT

Let’s channel some of nature’s strength, power, and vigor. What’s your spirit animal? (Miriam’s is the eagle.) Bring it to the floor. Bring it to the bike.

We start with a dynamic floor warm-up using the step to get long, warm, and ready. Then it’s three songs on the bike, using extra-light weights (Miriam uses 2lbs), with full-body engagement, speed intervals, and balance challenges.

Between bike rounds, we HIIT the floor hard:

• Round 1 and 2: Two exercises, counting to five on your own, 2:30 each
• Round 3: Four exercises, twice through, 30sec on/7sec recovery
• Round 4: 30sec on/7sec recovery. Another four-exercise finisher — dynamic, kickboxing-inspired, multi-plane movement

TRX Flex

Get ready to flex… literally and figuratively in this high-energy TRX workout with Fred. This just-over-30-minute session kicks off with a dynamic warm-up using the TRX to prep your body from head to toe, then moves into full-body strength and functional movement that Fred expertly breaks down for all levels.

You’ll push, pull, squat, and sweat with purpose, and just when you think you’re done, Fred caps it all off with his signature bicep flex (you’ve been warned 😉).

Short on time, big on impact. Come for the burn, stay for the flex.

Get Down to Business

This class is packed with smart combo moves that keep your body guessing and your muscles firing from start to finish. You’ll get plenty of options: go light, medium, or heavy, and modify any move with Rebecca’s expert guidance. She offers alternates for just about everything, making this class accessible and effective whether you’re a beginner or a seasoned lifter. Expect creative use of risers, steps, or yoga blocks for an added challenge, plus a mix of standing and floor-based work to round it out.

This workout does not include a cool-down or stretch, but we have some great options here!

What is Your Why – Heavy Intentions

Jessica is grateful to be bringing you the very best of her in this intentional strength class inspired by the work she does every day with clients in the studio. Using heavy weights, slow and controlled movements, and focused programming, you’ll tap into the power of strength training to build not just muscle, but purpose. This class invites you to reflect on what drives you. Why are you here? Why are you lifting? Why does your strength matter? Through real-time demos, coaching, and grounded motivation, Jessica will help you reconnect with your “why,” and move with meaning. Lift heavy. Stay present. Know your why.

Full Body Strength 4×4

Get ready to build strength from head to toe in this powerhouse full-body workout! You’ll move through 4 blocks of work, each packed with a strategic mix of upper and lower body movements designed to challenge your muscles and maximize efficiency. Each block is completed 4 times and finishes with a well-earned rest period as the 4th “exercise”, giving you time to recover and come back strong. We’ll finish it off with a spicy finisher to leave you sweaty, strong, and feeling unstoppable.

Legs, Legs, Legs!

It’s lower body day — and Fred came to work. This 30-minute strength-focused session loads up on powerful movements that target your glutes, quads, hamstrings, and core for a legs-for-days kind of burn. Whether you’re building strength, muscle, or just showing up for your strongest self, this class belongs in your weekly routine. Pair it with Fred’s Upper Body class and own your split.

Built From The Top

Let’s hit the top hard. In this 30-minute upper body strength session, Fred brings the fire with intentional lifts that build serious muscle and total upper-body power. From shoulders and chest to biceps and back, this one’s designed to sculpt, strengthen, and make you feel unstoppable. Hit play on Fred’s lower body class for a full weekly split that gets results. Let’s get strong, one rep at a time.

Built to Burn

Get ready to feel the fire with Trainer Olga in this just-over-30-minute strength session that does not mess around. From start to finish, it’s a hard-hitting, full-body workout that combines powerful strength training with a few bursts of bodyweight cardio to keep your heart rate up and muscles burning. Olga brings the perfect mix of grit and good vibes — so come ready to work, and leave feeling unstoppable. Let’s go!

This workout does not include a warm-up or cool-down, but we have some great options here!

Yacht Rock

Hop on deck with Trainer Jessica for a 45-minute Smooth Ride & Solid Vibes. You’ll cruise through cycling, strength, and stretching — all set to the breezy vibes of classic yacht rock. Think Steely Dan, Toto, and Hall & Oates while you sweat, sculpt, and sail into feel-good mode. It’s mellow, it’s fun, and it totally rocks.