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    4 Quarters Tabata Torture

    Get your A-game ready for this push/pull indoor cycle and sculpt workout that Cat & Mimi designed together for your sweating pleasure. It’s broken into 4 calorie torcherous (or should I say tortuous) quarters, where you’ll alternate your focus from push to pull exercises. You’ll love how Mimi (who leads the workout like a beast!) tosses in Tabata drills for Spinning and Strength each and every quarter. Max muscle burn, max cardio. Let’s go, it’s Tabata time.

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    Indoor Duathlon Workout

    Cycling and Running in the same workout? Yep, that’s exactly what you get in this 60-minute Indoor Duathlon Workout. We call this cardio monster “Brick” because you are stacking two disciplines on top of each other with minimal transition or rest between. Starting on the bike, we’re powering through flats, climbs, jumps, and sprints. Then we transition FAST (just like a real duathlon) onto the treadmill for a heart pumpin’ 5K. The bike and tread sessions by themselves are great workouts, but the magic happens when you put ‘em together. Hop on and let’s do this!

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    Pedal + Pilates: Progressions

    Progress over perfection is the theme for this killer online Spin & Pilates combo session. Cat leads a masterful 30-minute cycling workout packed with drill after drill of pedaling progressions. By the time you hit the floor, you’ll be soaked in sweat and your muscles will be nice and warm for the total body strengthening Pilates session to follow. The Pilates workout also delivered progressive exercises and was programmed to complement the muscles and movements from the Spin section, even acting as a cool down/mobility routine. Let’s see that progress!

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    Combo Cycle…Super-Sized

    What do you get when you add 10-minutes of body-toning combo exercises on the floor with a 20-minute fat frying cycling workout? A Combo Cycle…Super-Sized! Yep, it’s a short high-intensity ride followed by a short, but sweat (yes, that was on purpose) strength set. This killer online 30-minute cycling & strength workout is the best way to torch and tone fast. Press play already!

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

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    Max Burn Spin & Sculpt

    (10 Min riding drills x 3) + (5 Min body-toning strength sets on the floor x 3) = Max Burn! That’s the formula for the highest 45-minute calorie burn Studio SWEAT onDemand workout. Strike a match. Let it burn!

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    Build it Up to Break it Down

    Backed up by epic jams, this combo Cycle Strength workout is a party from the first pedal stroke. Jess builds the workout’s foundation with a sneak peek at the cycling drills, then she breaks it down, drill by drill – one at a time. The party continues on the floor where you’ll be building full-body strength using a fun variety of muscle-toning exercises. Let’s party… SWEAT style!

    Format: 4 sets on the bike, with 3 dismounts for floor work.

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    20/20 Cycle Yoga

    Sweat it out with Marie in this amazing indoor cycle fusion flow workout, where the focus is on the here and now. The session combines a 20-minute burst of cycling fun with a 20-minute feel-good yoga sequence. First, get your heart rate up with resistance loading and speed drills in and out of the saddle. Then, let the good vibes roll with deep stretches, isometric holds, and a breath-to-movement guided yoga flow. Inhale. Exhale. SWEAT. Repeat!

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    21 Ways to Burn Fat II

    You all love (and often request) a quarters-format workout, plus we know you LOVE a great sequel. That’s why we’re bringing you this sweat-tacular 21-rep workout, a strength & cycle combo. It’s the much-awaited encore to Brian’s first-ever filmed class “21 Ways to Burn Fat!”. In the original, he had 8 exercises/21 reps, and this one is similar but also includes some surprise twists to push your cardio to the max and your muscles to the limit. So today, we’re giving you 21 more ways to burn fat, and YOU only have one thing to do to get started – hit play!

    Format: Quarter 1: Floor Sculpt; Quarter 2: Spin; Quarter 3: Floor Sculpt; Quarter 4: Spin!

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    50/50 Bike to Floor

    Are you short on time but still want to pack in a heart-pumpin’ sweat sesh? This 30-minute half cycle, half sculpt workout will give you the cardio burn and weight training that you’re craving, all wrapped into one… workout! It’s a 50/50 bike to floor full-body workout, packed with high energy tunes that’ll have your sweat drippin’ in no time. Get your weights ready, then hop on your bike because it’s go time!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    60 Min Rhythm Ride + HIIT Sculpt

    “Take up space. Let your presence be powerful without words.” This is the mindfulness intention to hold as you fly through this action-packed, choreographed cycle and HIIT sculpt workout. Alternating between two songs on the bike and then two on the floor, your heart rate will stay up as you work big and small muscles, incorporating multiple planes of motion through functional movement. While you’re on the bike, the drills will include upper-body motion inspired by heart-pumpin’ beats. When you hit the floor, you’ll switch between high-intensity dumbbell and bodyweight-only exercises, all with modifications provided. Unleash your power!

    Format: Alternating on and off the bike every two songs, for 6 total segments of floor work.

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    Fast-paced Tread/Sculpt (Spin Option)

    Once you’re all warmed up, it’s GO TIME! Go, Go, GO in this fast-paced, SWEAT-y treadmill and sculpt workout (with a Spin bike option!) that packs in intervals of killer cardio with full-body, muscle-toning dumbbell work. On the tread/bike, you’ll push through hill-repeaters or resistance and cadence push sets. Quickly hopping off the tread/bike, you’ll knock out 50-second power-building sets with short transitions. The pace is set, let’s goooo!

    Format: Dynamic floor warm-up, then alternating cardio+sculpt+cardio+sculpt+cardio, followed by a cool-down stretch.

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    45 Min Tabata Cycle Sculpt

    Whether you’re a seasoned Spinner or just beginning, you’re gonna love this Tabata Spin Session that has strength sets peppered throughout the workout. You’ll start on your bike alternating between riding drills and body-sculpting exercises on the floor, until the end when you’ll get a back-to-back sculpting set “Finisher”. Want to kick it up a notch? Rebecca’s giving you options to intensify your sculpting with full-body combination moves, and active bodyweight-only recoveries. No matter how you attack it, you’ll hit all the muscles and feel the burn from start to finish. Let’s goooo!

    Format: Tabata Intervals for the entire class, with frequent transition between the floor & bike.

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