Min
- Class Type: Spin and Sculpt
- Trainer: Miriam
- Date: August 23, 2026
- Length: 50:39
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 14 days!
No credit card required,
with over a hundred classes,
and new ones added each week
Ride & Lift
Equipment: Dumbbells / Indoor Cycling Bike # of Dismounts: 4+ Dismount Spots: Multiple Throughout
This workout is 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 = Extra 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 Type: Spin and Sculpt
- Trainer: Miriam
- Date: August 23, 2026
- Length: 50:39
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 14 days!
No credit card required,
with over a hundred classes,
and new ones added each week
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