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    Spin Core: Hair Band Hustle

    Bring it. Your A-game, a towel, a desire to crush calories, a willingness to push limits, and a love of Hair Bands…Aquanet optional!

    The songs are iconic & hardcore as the music increases in heart-pumping intensity, so do the drills matching those classic beats. You’ll have no choice but to sing along with these HairBand classics while trying to catch your breath in this killer themed Hair Band Spin class. As you reach the peak of your ride, well I don’t want to give too much away, but let’s just say that Brian plays some super fun tracks that may or may not rhyme with Ban Phalen and Fetallica. Crank it up and let’s ride!

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    Strength Training Pull Workout

    Pull ahead of the well-toned crowd in this amazing 20 minute on-line pull workout, focusing entirely on strength-training PULL exercises – those where the muscles contract when weight is being pulled towards your body. Using heavy dumbbells and an optional resistance band (bonus: if you’ve got a pull-up bar, you’ll get to use it. Woot woot!), you’ll get lots of work on the back, biceps, shoulders, and legs (and even some pull exercises for abs), with the rest of those beautiful, toned muscles gettin’ some love as well. And the last set has a surprise included. Git it done!

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

    Warm-Up Option #1

    Cat’s 12 Minute Warm Up Spin:

    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 10 Minute Back and Upper-Body Stretch:

    Or choose another stretch session from our awesome selection of Stretch Classes:

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    Fit & Festive Holiday Cycle

    My heart rate zone is as red as Rudolph’s nose in this super fun Holiday themed Indoor Cycling class with Christmas classics, led by yours truly and Brian-claus too! It’s just a great workout to get you feelin’ fit and festive. Let’s sleigh this! ~Cat Kom

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    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 it’s 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. 🙂 Let’s do this!

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    Stand & Deliver

    Our missions in this killer Hour Spin Workout are to get out of the saddle, to get out of our comfort zones, and to get out of breath. But the bottom line is that you’ll get out what you put in. We open with a 20-minute Stand & Deliver drill where we’re out of the saddle more than we’re in it. While the heart-rate climbs we focus on form, keeping that body centered and balanced. After that sweat soaker, we just take it song by song with climbs, sprints, jumps, and movement before a quick tummy-toning core finisher on the floor. Ready to Stand & Deliver? YES! Ride on.

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    30 Min Clubbin’ Cycle

    Everyone LOVED Cat’s 60 Min Clubbin’ Party Cycle, so we figured you’d also really appreciate a shorter version of a Spin Class with club music to sweat to when you’re a little shorter on time! Were we right!? I know the answer. So, get ready to sweat to a high-calorie burn, high-energy 30 Min Club Jams Cycling Class with Master Mixer DJ Brian! It’s a Spin Sampler with all your favorite Spinning drills – seated and standing climbs, resistance loading, sprints, jumps, and then a ladder drill finisher. Get clubbin’!

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    HIIT and Run

    Open up the Studio SWEAT onDemand app to dive into what’s going to be your new favorite running app! Why? Because it’s where you’re going to find SSoD beloved trainer, Brian LaRose, leading this amazing running workout that’s perfect for the beginner, or the hardcore athlete. It’s for anyone to do (indoors or outdoors) that wants to build endurance, torch calories, and sweat buckets! And when we say this workout is for anyone, we truly do mean anyone! You don’t have to be a “runner”. This workout is proof of that.

    After a warm-up, we settle into a steady run at your pace for just over 8 minutes. Next is a HIIT segment where we’ll find your max-limit for a series of intervals. Then back to another endurance drill that’s about 9 minutes, but this time we’ll take it uphill by increasing our incline. Lastly, we’ll finish it off with a low-intensity, 5-minute jog or walk. Your pace, your max, your workout.

    Off we go!!!

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    20 Min Spin: The Chase

    Visualize this: only two things stand between you and the finish line in this top-notch 20-minute Spin session – a monster hill and a rider with a monster lead on you. Time to clip in, dig deep, chip away at the lead, and then attack! We’ll use a combination of perfect form, power, endurance, and pure grit to chase down the rider, and at the end victoriously raise our hands. So, go for the gold; everyone else is riding for 2nd place. Start the Chase!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch:

    Or choose another stretch session from our awesome selection of Stretch Classes:

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    Cinematic Cycle & Sculpt

    Here’s a promise… you’re gonna have so much fun in this class, you’ll almost forget you’re crushing calories and building lean body mass because this is a cinematic strength & cycling class! To be specific, it’s a killer hour-long workout done with heavy dumbbells and killer cycling drills, all set to unforgettable songs from… the movies!

    You’ll sweat, you’ll sculpt, you’ll burn, and you’ll even play a little game called “Guess that Movie” along the way. Lights, camera, ACTION!

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    Cycling Shoots & Ladders

    Get ready to climb the cardio ladder baby, because the men – Beastly Brian and Master Mike – are taking the lead in this killer one hour on-line indoor cycling class.

    Several ladder drills will test your endurance as you jump and climb your way to the top. And then comes the heart-pumping, fat-slaying “shoots”, a series of endurance and interval drills that’ll leave you breathy, but craving more!

    Why do we call them “shoots”? Because at the end of each drill you should be soaked in sweat and only able to mutter the words “Ah, shooooooot”. Ha!

    Shoots & Ladders. Go get it!

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    StraightUp Spin: Fun. Fierce.

    fierce adjective:
    someone displaying heartfelt and powerful intensity.

    Are you fierce? Let me help y’all with that answer. YES YOU ARE!!! And this killer home Spin class gives you the chance to show just how fierce you are.

    Dial up the fun and the intensity as we attack two rounds of seated and standing climbs, interval sprints, and fast working flats. Ride on.

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch:

    Or choose another stretch session from our awesome selection of Stretch Classes:

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    TRX Cardio: Drive to 45!

    Are you ready to Drive to 45 with the best TRX Total Body class Beast Mode Brian’s ever taught!? I mean it combines the body sculpting benefits of TRX with major calorie-torching cardio for a fun, full body meltdown!

    We’ll focus on challenging every body part, with variations for most TRX exercises to increase or decrease the intensity level. That’s right, this is YOUR workout, and the beauty of TRX is that your body is your resistance tool. So crank that intensity up or down as wanted. Let’s do this.