Core Isolations

Strengthen, stabilize, and connect with your body in this Pilates-inspired class that takes isolation to the next level. After a gentle bodyweight warm-up, you’ll dive into a focused series of single-leg movements designed to challenge balance, control, and core engagement from every angle.

Each move is intentional, precise, and deeply effective, building strength through stability rather than speed. You’ll finish with a soothing stretch that leaves you feeling centered, lengthened, and strong from the inside out.

Arms & Abs Amplified

Meredith W leads you through 40 min of focused strength blocks designed to sculpt your shoulders, arms, back, and core while keeping you fully dialed in from the first beat to the last.

Set to a high-energy mix of pop, dance, and throwback remixes, this session is all about precision reps, controlled tempo, and that solid finish-your-workout-feeling-unbreakable energy.

Perfect as a standalone strength day or paired with a ride.

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

Back to My Roots

Elli is back in her home country of Canada and back to what she does best — powerful, purposeful movement that challenges both body and mind. This sculpt-style workout will push you to dig deeper, connect to your strength, and move with precision. Every hold, pulse, and lift demands awareness and control as you activate your muscles on a deeper level. Expect a tough, empowering session that reminds you just how strong and capable you already are.

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

Shoulder Strength & Stability

This 20-minute standing workout zeroes in on your shoulders with a powerful mix of 20-second isometric holds and 20-second dynamic moves. You’ll build strength, control, and endurance — all without ever hitting the floor.

Grab two light dumbbells and get ready to sculpt, shape, and stabilize.

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

Functional Means Looking Jacked

If you’re looking for a challenging workout you can complete in only 20 min, look no further. All you’ll need for this workout is some dumbbells, a mat, and a mindset that’s ready for a relentless attitude. This is a full body workout that mixes bodyweight exercises and dumbbell exercises at a quick pace for the busy individuals who only have half an hour to improve their health. We’ll touch on some common form faults and make sure you get that sweat on.

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

Row with it!

Join Fred for a powerhouse combo of rowing intervals and off-rower strength that hits your whole body without overloading your legs. You’ll pull for power on the rower to build endurance and fire up those legs, then hop off for upper-body sculpting that targets your shoulders, chest, and arms.

Cossack Mastery + Push-Up Power

Unlock stronger lifts and better movement with this focused strength-plus-mobility session. This class bridges the gap between traditional strength training and joint-specific work, using two foundational movements: the Cossack Squat and the Push-Up.

You’ll follow a clear framework that targets the hips, ankles, shoulders, and wrists, helping you build mobility, end-range strength, and full-body awareness. Expect purposeful drills, progressive strength work, and technique tips that help you move with more control, power, and confidence.

When your joints move better, you move better and your strength training becomes far more effective.

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

Functional Meathead Series 1

Sometimes you want strength, sometimes you want conditioning, and sometimes you want both…

In this full body workout, 30-rep squats light your legs on fire, spike your heart rate, and build mental grit — then the floor press, rows, and hamstring curls clean up all the weak links.

This is the workout for people who want to move like an athlete and look like they lift…without wasting time.

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

Release & Reimagine: Moving Meditation

In this guided moving meditation, we imagine ourselves as a bound ball of yarn — each thread a layer of rules, traditions, habits, and beliefs we’ve carried over time. Through breath and gentle movement through the chakras, we begin to softly unravel those threads — not to destroy, but to create space. As the layers loosen, spaciousness unfolds, allowing room for reimagining and softer truths to emerge.

This practice is both grounding and expansive, connecting us inward to our truest selves and outward to the world around us. We close with the rain stick, a reminder of our connection to all living things — air, creatures, and each other — carrying that circle of love and spaciousness forward.

Train & Gain

Rebecca doesn’t let you catch your breath in this full-body strength and conditioning blast. The timer is on, and it’s nonstop — jumping from one move to the next with dumbbells, risers, bands, BOSU, and more. From step-ups to burpee push-ups (feet elevated, of course), every minute keeps you guessing and grinding. If you’re ready for chaos that sculpts, strengthens, and seriously tests your grit, this is the class for you.

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

Total Tone Tummy Torcher

She’s back! After her first onDemand class magic, Allie returns with a Pilates-inspired powerhouse that’ll have your core crying (in the best way). In this Total Tone Tummy Torcher, you’ll sculpt, strengthen, and stabilize through precise, controlled movements designed to fire up your abs and leave every muscle shaking.

Expect deep core work, full-body toning, and that signature Allie energy that keeps you pushing through the burn. Your midsection may curse her now… but it’ll thank her later.

My 1st Strength Circuit

We’re pumped to introduce one of the newest faces in our SSoD Trainer lineup, Malohi!

He’s bringing the heat right out of the gate with his debut class, “My 1st Strength Circuit.” This short and sweet sweat session will have you working 40 seconds on / 20 seconds off, cycling through 6 total-body moves for 4 powerful rounds.

It’s efficient, effective, and oh-so-sweaty… just the way we like it.

Trust us… this is just the start. Welcome aboard, Coach Malohi!

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