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    High-Intensity Treadmill Intervals

    After a pre-treadmill warmup and release, this class blasts right into a fast, fun, high-intensity treadmill interval workout! Whether you’re trying to work on your base speed, sprints, stride, or just wanting to get stronger, these intervals will push you beyond your comfort zone! Adjusting both incline and speed within the workout will allow for optimal gains in both calorie burn, recovery, and power. Run baby, run!

    *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-Minute Treadmill Power Walk

    Step along with our beloved Brooke in this 30-Minute Online Treadmill Power Walking Workout. You’ll just love the fun variety of incline and speed-walking drills. It goes by super fast due to Brooke’s company and inspiration. It’s just a fun, upbeat cardio class where your legs will feel a nice low-impact burn. Let’s get to steppin’!

    *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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    Killer Cardio: Endurance Building Treadmill Workout

    This endurance hill training workout is a speed workout in disguise, meaning this is exactly the kind of workout to mix into your week to help make you a faster runner. Short but steep climbs with recovery minutes in between are a serious fitness changer!

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    Killer Cardio: 30 Minute HIIT Treadmill Workout

    Short bursts of “all out” descending speed intervals are just what you need to kick that metabolism into high gear for the day. A great way to get in a killer calorie burner workout in not much time!

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    Fast-paced Tread/Sculpt (Spin Option)

    Once you’re all warmed up, it’s GO TIME! Go, Go, GO in this fast-paced, SWEAT-y treadmill and sculpt workout (with a Spin bike option!) that packs in intervals of killer cardio with full-body, muscle-toning dumbbell work. On the tread/bike, you’ll push through hill-repeaters or resistance and cadence push sets. Quickly hopping off the tread/bike, you’ll knock out 50-second power-building sets with short transitions. The pace is set, let’s goooo!

    Format: Dynamic floor warm-up, then alternating cardio+sculpt+cardio+sculpt+cardio, followed by a cool-down stretch.

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    Pre-Workout Warm Up

    Whether you’re planning a cardio or strength workout, getting your body warm and ready to go is the first important step. So before you hit play or dive into your full workout, you’re going to want to run through this pre-workout warm-up that uses 5 minutes of dynamic body-weight exercises, and 5 minutes on the treadmill to get the heart rate up, getting you ready for any type of exercise routine (go right ahead and add to “favorites” while you’re at it). Fire it up!

    Format: 5 min body-weight exercises, followed by 5 min warm-up on the treadmill. No treadmill? No prob. You can also walk it out outside.

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    Power Walking 5K

    Let’s take a walk… Studio SWEAT style! You can bet that means this treadmill power walking workout won’t be a walk in the park. For five kilometers (3.1 miles), we’ll power our way through five hills with drills in between, using varying incline levels and speeds to push our cadence from a brisk power walk to just below a running trot. This may not be a red zone workout, but we will push the heart rate up, find our own personal power walk max, burn loads of calories, and of course, have some fun. Hop on your treadmill and walk this way!

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    Tread Sculpt by Andrew (Spin option)

    This killer total body cardio and muscle toning workout goes like this…

    • Run (or Ride) Warm-Up
    • Run (or Ride) Progressive Climb
    • Floor Sculpt
    • Run (or Ride) Progressive Sprints
    • Floor Sculpt
    • Run (or Ride) Longer Cool-Down
    And guess what… we’re taking it for the first time with you! How’s that, you ask? Well one of your fellow Komrades wrote this workout – we’re just sharing it with you! Hop on that treadmill or bike and get after it.
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    45 Min Tread Sculpt

    Time flies (and your legs will too!) in this killer online 45 Min Tread-Sculpt Combo Workout, where you’ll be on and off your treadmill just like a Barry’s Bootcamp style class without the crowds. Start on the treadmill with some pace-building speed work mixed with hills (bonus fun: the hills continue to increase in percentage incline). Then hit the floor for some arm & shoulder carving before hopping back on the tread to tackle some more leg-toning hills and fat-torching drills. This class is based on your own baseline, so it’s a perfect running workout whether you’re a new runner, training for your next PR, or everyone in between. Let’s run!

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    Run Sculpt: Body Changer!

    This Run Sculpt online Orangetheory (OTF) style workout can be done with or without a treadmill, but you do need 2 sets of dumbbells to perform the sculpting exercises. After a nice warm-up, you’ll tackle strength set 1 before heading out for about a mile endurance run. After that, you’ll dig into another floor set that includes Cat’s favorite body-changing exercise: Split Squats! Next comes about a mile of fat-torching interval runs before the final sculpting set. Finish up with a cool-down run and a nice stretch, then you can check off this killer workout. Runners get set!

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    The Zone Run

    This is a fantastic workout for every fitness level because it’s all about you versus you. It’s a 45 minute run workout for the treadmill or the great outdoors, and it’s broken into zone segments: warm-up, endurance, intervals, endurance, cool-down. Every runner is encouraged to tackle each segment by matching Cat’s effort level, which is demonstrated by her heart rate displayed. Or, you can use the RPE (rate of perceived exertion) scale if you don’t have a heart rate tracker. She’ll explain that in the intro.

    It’s important to note that to match her heart rate or effort level, it does NOT mean that you will match her pace. She might be running at 6.5 mph and you see her heart rate at 78% MHR, while you hit 78% MHR running at 5.5 – that’s okay! Try to match close to her heart rate or the zones she specifies, not her speed. Get it? Grrrreat… let’s run hon!

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    YOU vs. YOU Interval Fun Run

    This treadmill running class is perfect for all fitness levels, and if you don’t have a treadmill you can do it outside. We start smart with a good dynamic warm-up to get your body ready for some fun intervals. The intervals are based on YOUR Rate of Perceived Exertion (RPE), so you get out what you put in!

    It’s YOU vs YOU, so whether you’re trying to build endurance, speed, or just get some good cardio in, this class is for you. So press play and let’s have some fun running to the beats of a great playlist picked by your very own Komrades!!!

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    Run Sculpt October 15, 2017

    If you have a body, you’re an ATHLETE

    Nike co-founder Bill Bowerman

    Amen to that! Now let’s use those bodies as our only tool in this full body, fat-defying, muscle-defining Run Sculpt Workout. That’s right – No equipment (except a treadmill if you prefer it over the great outdoors) needed means NO EXCUSES!

    For the body sculpting segments, we’ll use our bodies for resistance and leverage as we blast through push-ups, squats, lunges, and loads of other fun, calorie crushing moves. We even get to throw a few punches. BOOM!

    The running segments are just as fun and tough! Music and audio notes guide us through various drills, where we take our pace up & down to challenge and change our bodies.

    Are you ready ATHLETES?

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    Just SWEAT – 20 Minute Audio Only Run Workout

    Just listen and run.

    Take away one sense and be amazed with how heightened the other senses become. In this case, we remove the visual component (no need to look at the screen) and the heightened sense will be your hearing. Feel free to grab your headphones and head outside or hop on your treadmill. It’s a simple and perfect running workout for beginners and veteran runners alike. Try it.

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: http://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: http://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Fun Cardio Warm-up October 23, 2016

    Tired of the same ol’ warm-up on the bike or treadmill? Me too! So… we thought this would make life more fun! So get ready to get your heart and blood pumpin’ with this 13 minute workout warm-up with Michael and daughter, Briauna!

    Michael takes you through a fun, effective warm-up using just body weight exercises, a couple plyometrics, and some good ol’ jump roping. Who said skipping rope was just for kids right? Seriously though, this warm-up looks easy, but can bring you to a SWEAT. You might even be wondering if this was really “just” a warm-up. Ha!