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!

The Love Train II (60 Min Cycle)

Take your second ride on the Love Train to experience 3 amazing cycling dudes, positive vibes, fun banter, songs about the joys and trials of relationships, and killer cycling drills! In this Valentine’s Love Themed Spin class, Mike acts as the conductor, kicking things off with vintage Mike warmup drills and wisdom. Brian motors through the middle of the journey with sprints and steady endurance. Then the end of the ride is led by Fred, with his welcoming smile, motivational cueing, and, of course, his mad sing-along skills. All aboard!

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

60 Min “Your Mood. Your Music” Ride!

What kind of mood are you feeling today? A bit tired, or raring to go? Need some quiet time, or some jarring blasted tunes? Pick a playlist that matches how you feel and enjoy this 60-minute Spin class without built-in music! Whether it is Classical, Jazz, Rap, or Rock n Roll, your music choices will align with your mood and make this indoor cycling session different every time you choose it!

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

60 Min Cycle & Sculpt: Please Stand Up!

The dry description of this workout is “Spin, sculpt, spin, standing core, spin again.” But friends, there is nothing boring about this killer hour-long Cardio & Strength Workout. You’ll do 2 full-body strength sets on the floor sandwiched between indoor cycling runs, hill sprints & isolations. Not done there though. Next is an 8 min standing-only core session before a fun finisher on the bike. It’s fast, it’s fun, it’s tough. Let’s go!

20 Min Cycle: You Pick the Playlist!

What if you could partner up with an SSoD instructor and create a ride? This Spin class with no music is just that! We do the moves; YOU choose the beats. Whatever mood you’re in, grab your own playlist and ride!

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

20 Min Cycle – Steep, Steeper, Steepest!

Get ready to conquer the climb: from the steep little neighborhood hill, to the steeper foothills, all the way to that steepest mountain. You’ll get a lot, I mean a glorious amount, of climbing in when you press play on this progressive resistance load Spin class. You’ll get standing and seated drills, keeping focus on RPMs as you add heavier and heavier gear. Hop on and let’s climb!

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

Kettlebell Lower-Body Tone

Dial your focus down to your bottom half for a lower-body session that builds strength and power in your legs and glutes. You’ll work the front and back sides of your legs using light/medium kettlebells and a heavy kettlebell (or a set of dumbbells) for some lean, strong quads and hammies. Get ready to lift that bell!

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

30 Min Stable Strength Workout

Stable isolation is a great, safe way to build strong muscles. This low-impact weight lifting workout emphasizes body stability through simple single-sided moves. Reps go from 12 to 10 to 8, so you really can challenge yourself to go extra heavy with your weights. Grab those dumbbells, stabilize, and let’s lift!

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

Pyramids & Polars 60 Min Ride

In this killer Cycling Workout, you’ll explore two types of interval training: Pyramid Intervals where you build (and reduce) effort incrementally, and Polarized Training, alternating low intensity with all-out breakaways. Both will help you build a much stronger base. Both offer tremendous results. You’ll find both when you hit play for this wild ride! Let’s ride.

To finish your cool-down and stretch, we have some great options here!