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
🚴 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. 🚴 🤍
- 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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