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    20 Minute Mat Pilates

    This immersive 20 Minute Mat Pilates video with Coach Mere is a sweet, but short, Pilates session to do on those days where you want get in just a little strengthening and lengthening, or as an addition to another workout! You’ll see by the sweat that Mere led this one right after finishing a killer Spin Sculpt class.

    Get ready to really hit those deep core muscles, focusing on control and deliberate movements. It’s a full body workout that won’t disappoint. Grab your mat!

    *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

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    Carve it Up: Flat Abs. Strong Core.

    If you have the desire to feel sore in your core tomorrow, then hit play now because this is a killer core workout that’s great for all fitness levels.

    In less than 15 minutes Cat takes you through 3 circuits, hitting your core from every angle. Mind you that your true core goes from your shoulders to your hips, so don’t expect just a bunch of crunches. If you want to spice up any moves, add a single dumbbell, but even without it you’ll feel like this is one of the best ab workouts you’ve ever experienced. So get yourself warmed up and ready to carve up that core!

    *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

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    Magical Myofascial Yoga

    Did you know that even a few minutes of fascial-release work can have a profound effect on your practice and well-being? It’s true! Your fascial network is like scaffolding throughout your entire body. This myofascial release (think of this like loosening the lining around the muscles and organs) improves the slide and glide of your tissues, and also hydrates them through the act of compressing and releasing, like a sponge!

    This streaming myofascial release yoga session is a beautiful yin style class, focusing on the lateral fascia line, and specifically targeting the hips, shoulders, neck, and even the feet. So, grab your mat and let’s give your body this magical gift.

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    The Long Ride – A 90 Minute Cycle (60 min option)

    “I’m bored.” “This workout is taking too long.” Sound familiar? Is it you? 🙂

    Perfect! You must build a mental base before you can build a riding base! This 90 minute Spinning class (with a 60 min option) includes everything you need to accommodate your mental base. Long, steady, consistent tempo riding will build the foundation of your future riding skills. Perfect health begins with a perfect base! This long indoor cycle video is your start to endurance!

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    StraightUp Spin: Fit & Fun Ride

    The main focus in Monica’s online Spin classes are always the same… to have fun! In this Nothin’ but cycle class, you’ll begin by increasing the gear and slowing down your RPMs to build strength and endurance! That means that how hard this class will be is up to you, since you’ll be the one adding your gears!

    Once you’ve conquered the climbs, you’ll crank that cardio with some of Monica’s favorite go to drills. Let’s go have some fun!

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    Zumba for Beginners

    Get ready for an energetic, inspiring, fun, and sweat soaking Beginner Zumba workout with some hip hop 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, Hip-Hop, 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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    30 Minute Spin: Steady Breath, Steady Burn.

    This 25 minute Low Intensity Spin Workout marries breath with movement. Focused on staying around 80% MHR, Trainer Brooke coaches you to focus on consistency, while maintaining breath control and mindful riding. This amazing Indoor Cycling Class is great for beginners and veteran Spinners alike.

    You’ll work, sweat, and cross that finish line feeling strong and accomplished.

    *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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    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

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    30 Minute Yoga Therapy

    Join Master Yogi, Jeanette, in a therapeutic yoga stretching sequence designed to support deep release in body and mind. In this just over 30 minute yoga session, you’ll learn simple breath techniques, accessible stretches, visualizations, and an auto-suggestive meditation to dive into relaxation. No props needed. Appropriate and encouraged for yoga beginners and advanced yogis alike. Yay therapy!

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    20 Minute Stretch, Restore and Core

    This amazing, 20 minute, full body stretching routine with core will open up that spine and make space in there to feel lifted and light. We lengthen the entire body with wide arms, twists, core curls, and sways. Balance challenges are thrown in too to engage that core. Breathe and enjoy!

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    StraightUp Spin: Spin of the AGES!

    Hills, intervals, endurance drills, jumps, and more are on the agenda for this awesome 50 minute Indoor Cycling class! Bonus… it’s a fun streaming Spin class with throwback jams that’ll get your legs moving, heart pumping, calories burning, and vocals singing. Jump on that bike and Spin through the ages with AJ now!

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    Spin Core: The Counter Intuitive Workout

    Some things don’t make sense. For example, hot water freezes faster than cold water. For those of you running late for class, and feel a short workout (20 – 30 minutes) may not be worth it, check this out: Researchers found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who worked out for 60 minutes a day.

    What? A 30 minute workout generally produces 30 minutes of effort. Whereas a 60 minute workout has more “effort breaks” – you know you have a full hour so you take more rest breaks. A short workout is often the BEST thing you can do! It can actually be the BEST Spin session! So hop on and ride with Master Mike.

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