Ride & Lift

🚴 Bike Beats & HIIT

45 Minutes | Ride and Lift ⬆️ ✨

A high-energy fusion of rhythm-based cycling and functional strength training. Expect full-body, head-to-toe movement – nothing is stagnant or stationary. Every climb, sprint, push, reach, and lift is driven by the beat, creating an athletic, music-powered experience.

Class Format:

🚴 7 cycling songs with 4 bike dismounts
💪 3 strength circuits (4 exercises • 20 sec work / 10 sec active recovery)
🧘‍♀️ Final song: Core + Stretch

Approximately 27 minutes on the bike and 18 minutes on the floor.

Equipment:

Bike = Very light dumbbells (1–5 lbs | Miriam will be using 3 lbs)

Floor =
• Light dumbbells (5 lbs for Miriam)
• One heavy dumbbell (12–15 lbs for Miriam)
• Optional step
• Exercise mat
• Water & towel – you’ll need both!

⸻

🤍 Class Intention: Give Over

This class is for the fighters.

Today, I invite you to redefine “giving up.” Not as quitting, but as giving over.

Sometimes the hardest part isn’t the challenge – it’s grieving the life we expected. Instead of resisting what is, allow yourself to acknowledge that grief, accept this moment, and look for the gifts that are already here.

As you ride, ask yourself:

What am I ready to give over? What good can I discover in what is?

Let’s ride and lift up. 🚴 🤍

The Fred Split

It’s a 50/50 split with Fred, and you’re getting the best of both worlds.

The first 30 minutes is a fun, high-energy cycle ride, because a ride with Fred is always a good time. Then he flips the switch for 30 minutes of classic upper body and core strength work – no gimmicks, no fluff, just real, effective training that gets results.

Bring your bike and your dumbbells for this hour of cycle and strength that keeps you moving and keeps you working.

Power, Pedal & Push-It

Get ready to push it with Olga in this high-energy cycle sculpt class. You’ll hit the bike for fast-paced, high RPM cycling (Olga’s favorite pace) to build cardio strength and speed, then head off the bike for heavy and combo strength moves designed to challenge you from every angle. This is a full send kind of class, hard-working, high-energy, and built to leave you stronger than when you started.

Cycle Start, Sculpt Finish

Dalia opens with ten minutes on the bike and five sprint intervals, then moves you to the mat for forty minutes of full body, unilateral strength work using just one dumbbell.

Ride, Lift, Repeat

Olga alternates hard efforts on the bike with simple but tough strength work built to sculpt, strengthen, and push your endurance. Focused, effective, and full body throughout.

Breath, Beats & Blessings

This music driven interval class moves between bike and floor, blending endurance, agility, and functional training. When it gets hard, Miriam brings you back to your breath, the beat, and your blessings.

Love More Stress Less

Set your intentions before you clip in or pick up the dumbbells with Jess C. This 40 minute cycle and strength class gets you thinking, sweating, lifting, and loving.

Turn & Burn 2

Nothing here is handed to you. Rebecca pairs powerful cycling intervals with focused strength work that challenges your legs, core, and upper body across this 40 minute session.

Precision Intervals

Meredith W keeps this ride clean and controlled through 23 fast moving 30/30 intervals split into two blocks, then closes with ten minutes of continuous tempo combo moves.

Empowered Momentum | Spin Sculpt

Move with purpose. Jessica leads a motivating spin ride built to help you tune in and push with intention, then closes with a no repeat floor sculpt that keeps you present and strong.

Pop Ride & Upper-Body Sculpt

This 45 minute cycle class blends feel good pop and early 2000s energy with intentional bike intervals, then closes with focused upper body sculpt work off the bike.

365 SWEAT Challenge

Celebrate 365 days around the sun Olga style with 365 reps of total body lifting and a short spin segment to raise the energy, because birthdays should feel strong, not easy.