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.

40 Min Foundational Upper Body

Build lasting strength with this 40-minute upper body session focused on the fundamentals. You’ll move through structured blocks of classic strength moves designed to target all the major muscle groups in your arms, shoulders, chest, and back. The pace is steady, the work is solid, and the goal is progress you can build on. All levels welcome — grab your dumbbells and get ready to put in the work.

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

Foundational Lower Body

No fluff, no fuss…just legs! In this 40-minute foundational lower-body strength session, you’ll work across all planes of motion with 2 blocks of 4 exercises each. Grab your heavy weights and aim for 8–10 strong reps as Meredith W guides you through smart sequencing that builds strength, stability, and endurance in your quads, glutes, hamstrings, and calves. All levels welcome — get ready to feel the fire.

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

20 Min Spin and then 10 Min Strength

Double the sweat in just 30 minutes! Meredith W brings the energy in this quick but effective combo class. You’ll start with a heart-pumping 20-minute spin session on the bike, then step off for a 10-minute standing sculpt series right beside it.

With creative strength moves that target your arms, core, and legs, this workout gives you cardio AND resistance training in one efficient package. Short, balanced, and powerful, it’s your go-to when you want it all but don’t have a lot of time.

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

Ride the Line

Settle in and lean into the work. This 30-minute ride is all about building strength through steady, sustained efforts. With long intervals and controlled intensity, you’ll train your mental grit and physical endurance without ever redlining. Expect to be in the saddle with a smooth cadence and powerful rhythm, riding to the beat to keep you grounded and strong.

This ride isn’t flashy. It’s focused. And it will leave you feeling accomplished, connected, and stronger than when you started.

Let’s ride steady. Let’s ride strong.

This workout does not include a 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!

Fire Cycle & Lit HIIT

Let’s channel some of nature’s strength, power, and vigor. What’s your spirit animal? (Miriam’s is the eagle.) Bring it to the floor. Bring it to the bike.

We start with a dynamic floor warm-up using the step to get long, warm, and ready. Then it’s three songs on the bike, using extra-light weights (Miriam uses 2lbs), with full-body engagement, speed intervals, and balance challenges.

Between bike rounds, we HIIT the floor hard:

• Round 1 and 2: Two exercises, counting to five on your own, 2:30 each
• Round 3: Four exercises, twice through, 30sec on/7sec recovery
• Round 4: 30sec on/7sec recovery. Another four-exercise finisher — dynamic, kickboxing-inspired, multi-plane movement

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!

Full Body Strength 4×4

Get ready to build strength from head to toe in this powerhouse full-body workout! You’ll move through 4 blocks of work, each packed with a strategic mix of upper and lower body movements designed to challenge your muscles and maximize efficiency. Each block is completed 4 times and finishes with a well-earned rest period as the 4th “exercise”, giving you time to recover and come back strong. We’ll finish it off with a spicy finisher to leave you sweaty, strong, and feeling unstoppable.

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.

Bike, Beats, and HIIT

This class is a fun, beat-driven ride — equally on and off the bike — designed to move your body in powerful, functional ways. There are about five dismounts using things like a step, weights, a ball, and a mat — but no equipment? No problem. You can still light it up with us! Expect Tabata, no-repeat sets, a progression series, and targeted core work — all while keeping that heart rate above 70%. Today’s theme: the disco ball.

Even broken pieces can shine. Together, we reflect more light. Let’s go shine — together!

Pyramids & Polars 30 Min Cycle

Climb high and push deep in Pyramids & Polars. This 30-minute ride blends power, endurance, and precision. Trainer Mike takes you through pyramid-style intervals, where the intensity builds up and down incrementally, paired with Polarized Training, alternating low intensity with all-out breakaways. Expect a mix of climbs, sprints, and steady efforts with clear zone guidance, so you can track your progress and push your limits with purpose. Let’s ride!

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