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!

Abs + Stretch w/ Jessica

Add this quick Abs + Stretch Combo session to any of your other favorite SSoD workouts, or a run, or do it solo when you need something fast that makes you feel long and strong! Coach Jessica will lead you through 2 sets of 4 core carvers, then follow it with a 9-minute deep stretch. Expect this one to go straight to your favorites!

My First Weight Workout

Whether you’re new to strength training or a veteran lifter just looking for some great instruction, you’ll love this Back to the Basics Weight Lifting Workout. The simple supersets format is especially good for beginners with Master Trainer “Coach Ang” providing a ton of useful instruction to make sure every rep you take is a good one. Let’s lift!

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

It’s Row Time – a 20 Min Erg Workout

The challenge is yours in this cardio-crazed 20 minute erg workout. With the use of several different strokes where you’ll change your hand positions, stroke volume, and tempo, it’s designed to build muscle and improve technique. Hop on, it’s row time!!

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

20 Min Soreness Slayer

For those times when you feel so sore from head to toe and you just want to feel better, we got you! Just click play on this no-repeat dynamic stretch session with the beautiful Dalia. It’s also a perfect long warm-up or cool-down for your next strength training workout. Click play to feel better today!

Killer 20 Min Intervals Ride

Looking to escalate your cardio capacity? If so, click play on this killer 20 Min Indoor Cycling workout that focuses on interval training, where you’ll push into those higher heart rate zones between active recovery periods. Remember, the rest periods are equally as important as the pushes – you want a full tank going into each press. Experience your gains now!

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