Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
Spin Sculpt March 2, 2017
Equipment: Dumbbells / Indoor Cycling Bike
In her first SSoD class back after having her second daughter, Olga said she kept it simple, but challenging, in this awesome Spin Sculpt workout.
Olga said, “It’s a solid 30 minutes on the bike with rolling hills to work on endurance, traditional jumps for fun and to elevate the heart rate, plus, of course, fat-torching sprints. Then we have 30 minutes of full-body sculpting time with basic, but challenging, moves like squats, lunges, push-ups, and planks. Let’s get in shape together š!”
- Class Type: Spin and Sculpt
- Trainer: Olga
- Date: March 2, 2017
- Length: 1:01:39
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 7 days!
No credit card required,
with over a hundred classes,
and new ones added each week
Other Classes You Might Like
Spin…then Sculpt!
One way to challenge your body to progress is to continuously shock your body with variation and change. This pop music-themed Spin and sculpt video is designed to do just that. Weāll start with a beat-driven 30-minute cycle session, filled with cardio drills to get your heart pumping. Then grab your dumbbells and something you can do a tricep dip on (like a high step, a chair, or even a BOSU) for about 25 minutes of total body strength training. This Olganator special is the type that challenges you, changes you, and is non-stop fun. Letās kick some booty!
FORMAT: ~30 Min Ride, Followed by Sculpt then Stretch
Spin Sculpt: High Velocity
This one’s all about quick cadence, even on the climbs! Expect some high speed flats, then conquer a hill with strong speed. Take it to the floor to Dead lift & High Pull to transform your backside, and hold on… burpees and more fat melting riding to challenge the heart heart & lungs. Core shredding to top it off. Off the hook!
20 Min Spin Sculpt
When youāve 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, thereās plenty of calorie-burning variety ā 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. Letās 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 Miriamās 5 Minute Post-Workout Stretch:Ā 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:Ā https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
Brian + AJ = SO FUN!
This is a fantastic, full-body tag team Spin & Strength Fusion Class with all body-weight only exercises on the floor. Expect double the sweat because you get double the trainers in this one, with Brian AND AJ leading the charge! Brian kicks things off on the bike to get you nice and warm, and then he and AJ alternate sculpting sets on the floor. Then itās back on the bike with AJ and Brian trading calorie crushing punches, making the time fly and those fat cells cry! Speaking of hot, have you ever played hot potato on a Spin bike? Yeah, that’s happening. š Let’s do this!
