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!

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!

Lyin’ & Liftin’

Ready to work without getting up? This knee-friendly workout is performed entirely while lying down, which is ideal for protecting your joints while still building strength. Grab a heavy weight (and maybe a backup if you went beast mode on the first one!), and let’s build strength from the ground up.

Super Strength with Super Sets

Build strength, tone muscle, and feel the burn with Superset Sculpt with Jessica! This 20–30 minute workout stacks pairs of exercises (supersets) to keep your body moving and your muscles guessing. You’ll alternate between upper, lower, and core-focused moves using dumbbells or bodyweight for a balanced, efficient full-body burn. Jessica’s expert coaching and steady pace make it accessible for all levels — challenging enough to push you, short enough to fit your day. Let’s sculpt strong!

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

20 Min Low to Moderate Spin

This 20 min low to moderate Spin session is perfect for those days you need an active recovery ride, getting back in the saddle after a while, or just need a less intense cardio day. Easy drills and easy instruction to get you feeling good and ready to push harder another time. Let’s ride.

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

Wall Pilates II: Stand & Deliver

Improve your strength, balance & flexibility today in this intermediate level Mat & Wall Pilates class with the wonderful Wendi! It is a faster paced full-body workout, but with special emphasis on the core and glutes. Wendi also mentioned that a goal in designing this session was to get the spine moving in every direction. So stand tall, because this class delivers!