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.

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!

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.

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!

Slow Burn Meets Power Sculpt

In just 20 minutes, you’ll fire up your glutes, quads, and hamstrings with a smart combo of long, controlled reps and quick, explosive bursts. Expect squats, lunges, and deadlifts that build strength and stamina from every angle — no fluff, all function.

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

80’s Music on the Road

Hop on the bike and take a trip back in time with Dalia in this quick and fun 20-minute ride! Set to iconic 80’s hits, this class is all about movement, rhythm, and pure throwback joy. You’ll cruise through climbs, sprints, and steady road work, all while singing along to the tracks you know and love. Perfect when you’re short on time but want big energy, “80’s Music on the Road” will leave you sweating, smiling, and ready to take on the day!

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

Everything Is Awesome Cycle Core

Don’t let Rebecca’s powerhouse presence fool you! This class is built for everyone who’s ready to ride and rise.

She brings her solid, no-nonsense coaching to a straight-up spin session packed with sweat, strength, and motivation, then takes you off the bike for focused bodyweight core work to finish strong.

Knowing Rebecca’s got your back every pedal stroke and plank hold, expect a challenging, rewarding workout that proves you’re stronger than you think.

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!

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!

The OG Sprint Set

She’s back! Your favorite OG trainer Meredith W returns to the saddle with this fast and fiery 20-minute sprint ride. Designed to push your power and elevate your endurance, you’ll tackle six progressive 2-minute blocks made up of 1 minute of high-intensity effort followed by 1 minute of recovery, and just when you think you’ve hit your limit, you’ll finish strong with two final 1-minute max-out sprints. Perfect for a quick sweat or to stack with strength. Saddle up and sprint it out!

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