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    25 Min Couple’s Therapy Ride

    The early stage of many relationships are often full of intensity, passion, and conflict. Cycling Interval Training is also intense and heart pounding, sometimes even leading to breathless moments. So, we decided to marry stage one of a relationship with high intensity riding for a 25-minute On-Line Couple’s Therapy!

    After a brief warm up, we’ll get right to it, pushing into fitness zones 4 and 5, and staying there until the end. That means sprints, pushes, steady threshold training…and lots of sweat! Strike a match, cuz it’s about to get lit!

    This workout does not include a cool-down, but we have some great options here!

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    60 Min Couple’s Therapy Ride

    Relationships, like a Spin class, have moments of intensity, conflict, struggle, triumph, and peace. So, we decided to combine all those stages for an hour of Couple’s Therapy, Studio SWEAT style!!!!

    Stage 1 = Fitness Zones 4 & 5 bursting into passion, conflict, nerves, and many other breathless moments.

    Stage 2 = Fitness Zones 3 & 4 bringing waves of intensity, strategy, calculation, endurance, and compromise.

    Stage 3 = Fitness Zones 2 & 3 ushering in comfort, fierce loyalty, playfulness, and commitment.

    Of course, we wrapped it up in laughter, stories, and teamwork, because, while admittedly cheesy, this class mirrors real life. The soundtrack to our therapy session is one click away. Let’s begin!

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    Circle of Cycle (60 Min Spin Sculpt)

    The circle is considered a symbol of unity, eternity and inclusivity. Join our class circle as we work hard together, demonstrating the resiliency, “Komraderie,” and support that makes this community so great! Fun drills on the bike, full body tone-up on the floor, and some incredible camerawork put a unique…ahem spin…on this online immersive Spin and Sculpt class where everyone, anywhere is included in our circle. My gym is in San Diego. Yours is too when you click play to meet us there!

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    Weight a Minute!! (60 Min Strength)

    No, that’s not a typo in that title. For this 60-minute high-rep strength training workout, you’re gonna be lifting weights for a minute at a time – therefore, “Weight a Minute!”. Dial in the focus on your strength and form in two total-body carving resistance training mega-sets. We’ll hit the back, chest, and triceps in the first set, and legs, shoulders, and biceps in the second. In the middle we’ve got a mid-point “break” for core crushing. Every minute counts in this muscle toning, fat-torching, limit-testing hour. The timer’s on…let’s do this!

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    15 Min Spinning Sprints

    If you’re short on time, this sprintastically fun ride is for you! There will be no surprises in this fast-paced indoor cycling sprint class. We’ll simply sprint, recover, repeat. The sprints vary in length from 10 to 60 seconds, with a pattern to the first set and some random fun for the second. You’ll be amazed at the calories you can burn in just 15 minutes. Ready, Set, Sprint!

    This workout does not include a warm-up or cool-down, but we have some great options here!

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    40 Min Total-Body Dumbbell Circuit

    What happens when strength training and endurance training get married? You get strength-endurance training. The idea is to build lean muscle mass while testing your endurance, which naturally elevates the heart rate – hello calorie crusher.

    In this Total-Body Dumbbell Circuit Workout, the sets are longer than usual, with each muscle group getting worked at least 60 seconds straight, with back to back exercises for three rounds.

    The moves are simple, but the challenge is yours to conquer and the results are yours to keep. Go get ‘em!!

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    Half a Happy Hour

    “Exercise gives you endorphins. Endorphins make you happy.” – Elle Woods, Legally Blonde

    Get after some joy when you press play on this 30-minute spin class with happy music, dance moves, tough (but fun) drills, and even a little sing-along. Just like a happy hour, the class builds from a chill, happy opening into a looser, louder, interactive sweat-fest that’ll work the most important muscles in your body – the ones that make you smile. Meet me on the bike with that smile on!

    This workout does not include a cool-down, but we have some great options here!

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    20 Min Cycle: Triple Threat (3 Climbs)

    You’ll be going from dry, flat land to the peak of three hills in this all-climbing indoor cycling class. With a variety of lengths and triple the obstacles, you’ll conquer the threat of steep grades, switchbacks, and standing attacks to push yourself to the max physically and mentally. Climb on your bike and let’s get over the top!

    This workout does not include a cool-down, but we have some great options here!

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    30 Min Power Walk & Talk

    They say that variety is the spice of life, so we’re giving you all sorts of choices in this 30-minute power walking treadmill workout! You’ll walk right to your threshold with 3, 4, 5, and 6-minute drills including inclines, speed, and power walking pushes. And talk about keepin’ it spicy – each drill lets you choose between speed or inclines so that each time you take this workout, it’ll seem like a whole new experience! Walk, don’t run, over to your fave workout app and power it up!

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    Low Impact Bootcamp – High Results! (60 Min)

    The best part of this class ISN’T that there are no burpees. Nope, it’s getting a low impact bootcamp workout that still delivers high results. In four quarters, you’ll build muscle through isolated strength moves, killer combos, and ab-tightening core drills. It’s not gonna be easy, but the low impact design does skip movements like jumping that might stress your joints. Bring your grit and let’s go!

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    Rider’s Choice: 20, 40, or 60 Min Cycle

    Built as three indoor cycling classes in one, this workout is the rider’s choice as far as the type of drills and the duration of the workout. Each segment is 20 minutes with a transition (or warm-up) song between each. Take 1, 2, or all 3 segments in any order you’d like.

    Segment 1: Total Body Strength with Rolling Hills
    Segment 2 (begins at 21:20): Calories Crushing Movement & Speed
    Segment 3 (begins at 40:50): Fitness Boosting Intervals

    This workout does not include a cool-down, but we have some great options here!

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    Chair Cardio Sculpt

    You’re gonna want to sit down for this one, friends! We’re not kidding. This is a no weight-bearing, all seated cardio workout where you get some upper-body sculpting as a bonus. We’re calling it a “chardio” (chair-cardio) workout that focuses on strength and mobility. This is so great for anyone recovering from an injury or procedure limiting activities, as well as for any active aging adults…or anyone that just wants to have fun hanging with Cat and Brian. Grab a seat and let’s work!

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