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    Low-Intensity Cardio Cycle

    Sometimes your brain may want to push it, but your body’s screaming to take a rest! Whether you’ve just completed a few days of hard-core workouts, you’re coming off of an injury or illness, or maybe you’ve just been away from your bike for a while, it’s time to listen to that body and choose this low-intensity indoor cycling recovery workout. This ride can be as much flat-road riding as you need it to be to give those leg muscles a soothing roll-out and get the blood flowing, but you can always pump up the resistance to make it tougher. Hop in the saddle and take it easy!

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    Legs + Buns + Abs

    Sometimes, you’ve gotta give your bottom half some targeted attention, and this online Legs, Buns, and Abs workout gets it done. It’s short, “but…” (hahaha) gets right down to business to strengthen and tone the legs, tighten up the glutes, and flatten that mid-section. To make it even more fun, Fred made this one a “No Repeat” Workout for the Core, Glutes & Legs too, so time will fly by. Let’s firm it up!

    *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 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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    Bad Mood Breaker w/ Fred!

    If you’re looking for a super fun virtual Spin class with upbeat songs that’ll make you feel happy… you just found it! It’s a great mix of cycling climbing, flats, sprints, rollers, and more. Let’s get sweaty happy!

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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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    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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    Youth P.E. Class

    If you’re looking for a FUN physical fitness activity for your kids, look no further! This online PE class includes functional, foundational strength and cardio moves, games, and the best workout crew a trainer could ever ask for! You’ll see elementary, middle, and even high schoolers all giving it their all, adapting moves to their level and having an absolute blast!

    This workout can be done indoors or out, and does not require much space. And… it’s designed so it can be taken repeatedly, with a challenge to improve as you repeat. Have fun gettin’ it done!

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    Mastering Mountains

    This cycling class with Cat Kom will likely push you to your max. It’s demanding, it’s physically testing, and it’s mentally challenging. It’s also a masterpiece, it’s an inspiration, and it’s something you can do. When you do, you’ll see that this isn’t just a class, it’s a journey – a journey where you’ll tackle 3 mountain peaks, each with their own terrain. Grab your grit and let’s climb.

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    Animated Adventure with Cat

    Kids, teens, and parents are gonna find themselves sweating and singing in this incredibly fun online kid’s fitness class.

    Cat calls it the Animated Adventure, not because it’s actually animated, but because you’ll be skating like Olaf, bear crawling like Koda, and kicking like a Toy Story soldier – all to remixed versions of songs from some of your favorite animated movies. And don’t think you can’t do this if you don’t have little ones to join you. It’s a totally perfect short cardio workout for every age! Come on friends, it’s time to just Let it go, let it go-oh!

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    20-Min HIIT Cycle

    When time is of the essence, make every workout moment count. This HIIT Spin Class is non-stop drills right out of the gate – runs, jumps, fast flat roads, and tough climbs all packed in to give you the kCal torching, lean muscle-building workout you crave. Give us 20 minutes at your most intense effort level, and we’ll give you one of our most intense 20-minute workouts. “HIIT” play and let’s go!

    (Warning: some minor explicit language in music)

    *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 Senior Fit

    If you’re an active older adult, want a workout for those with limited mobility, or are recovering from an injury, this alternative exercise video for seniors has your name written all over it. All you’ll need is a chair and some light weights (No weights? Try soup cans.) for this high-spirited class aimed to get you moving, no matter your phase of life. Let’s get fit!

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    Virtual Reality Ride

    Shift your bike into a high gear and shift your perspective to be open to experience a virtual reality style spinning ride where your view is alongside Mimi (instead of a usual face-to-face class). You’ll conquer various terrain with her in this 45-minute Indoor Cycling journey by tackling rollers, hill repeats, and even some hill sprints to really get your heart pumping. Want flat roads? There are a couple sections to loosen up those legs… but they’re short and sweet to keep the climb in focus. Full turn on, let’s go!

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    Mat Pilates w/ Thera-bands

    Embrace the burn and savor the sculpt in this body-sculpting mat pilates workout with thera-bands. Though in this class you can get an amazing pilates session in without the bands, the added resistance provides an element of strength and control. Grab your mat and let’s feel the burn.

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