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cardio and strength workout 20 Min Spin® Sculpt

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20 Min Spin Sculpt

Equipment: Dumbbells / Indoor Cycling Bike

When you’ve got just enough time for a quick sweat and you want to get in some burn AND tone, check out this top cardio and strength workout. With the 12-minute cardio blast on the bike, there’s plenty of calorie-burning variety – in and out of the saddle, hills, sprints, and did we mention lots of sweat!? Then hop off that bike, grab your heavy weights, and get ready for an 8-minute strength set that really packs a punch. Your whole body will feel the burn with these muscle-lengthening combo moves. The clock is ticking. Let’s go!

*Don’t forget to warm up! See below for warm-up options*

Warm-Up Option #1

Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

Warm-Up Option #2

20 Jumping jacks

20 Bodyweight Squats

20 Alternating forward lunges

20 arm circles- 10 large / 10 small

Repeat 2-4 times

Warm-Up Option #3

Set a timer for 30 seconds for 10 rounds

1. Jog in Place

2. Butt kickers

3. Squats

4. Mountain climbers

5. Push ups

Repeat twice for a total of 5 mins

*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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User Photo 405

Holy sweat balls!!! I thought this would be an easy quick class but man! It is a killer 20 minute class!!! Thank you for this!!!

The spin section was great. But, man do I hate these crazy combo “strength” moves. A deadlift with a kick isn’t a good strength move; it’s just not-so-safe kickboxing. Next time you want us to deadlifts can we please just do a deadlift?

User Photo 27933

Love love love but should have a note about not for beginners ( told my hubby to try it and he’s not ready for those moves :). Love ya Miriam!!!

User Photo 690

I really loved this. I am thoroughly worked over and inspired. Thanks, Miriam, for always giving it your all!

User Photo 61148

WOW! Miriam is a DYNAMO!! This was a pretty intense 20 minutes-and I LOVED it! Must admit, I have to go back and take another run at this as I got a little lost on the floor stuff with weights. That is all kind of new to me. But I look forward to having at this one over and over! Kudos, Miriam!

Short sharp and phrenic as always
I like sculpting a couple of muscle groups at once. It doesn’t give you time to think about which is burning most 🤔
Thanks Miriam 💋🌏

Perfect class for when you have a rushed day. The sculpting exercises were great with some nice added moves I haven’t tried before. Thanks Miriam.

Loved the short class. It will take me some time to master the quick floor moves with good form. Love her can do attitude.