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    60 Min Tabata Bootcamp

    What’s better than a one-trainer Tabata workout? You guessed it – two trainers driving you through a full 60-minute Tabata bootcamp workout! This class is packed with action as Olga and Jessica partner up to get your heart pumping, sweat dripping, and every major muscle group feeling the burn. This class consists of 5 blocks of work, 8 min each (remember, a true Tabata is 4 minutes, so each block is 2 Tabatas!), alternating between strength and cardio blocks. Double trouble, double fun, double Tabata – go get it done!

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    7 Min Dynamic Warmup

    One key to a great workout, whether cardio or strength training, is a solid warm-up. This online pre-workout warmup routine is designed to get your muscles warm and your heart rate starting its climb. Jessica starts you off with a quick hip-opener, then moves you into a dynamic flow with several total-body movements. Once you’re done, you’ll be ready to hit “play” on your fave Studio SWEAT onDemand workout. It’s time to warm it up!

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    Quick Shoulder Shredder

    When you want svelte, sculpted arms, you’ve got to start at the shoulder. And this 12-Minute AMRAP Shoulder Workout is the best way to do it. With two 6-minute circuits, 8 reps, and limited recovery, you’re shooting for as many rounds as possible (AMRAP) for shredded shoulders. Some tips for success: grab weights according to your shoulder capability with a lighter set nearby, and to avoid injury please be sure to do a DIY or SSoD warm up (see options below) before you start. Ready, set, shred!

    *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 Miriam’s 5 Minute Post-Workout Stretch: 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: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Mixed Terrain Ride

    Sometimes you hop on the Spin bike and want to listen to the music, the drills, and just get your ride on. But other times, you want to visualize that outdoor ride – hills and valleys, a gravel road, the muddy river, maybe even a mountainous climb thrown in there. This high-energy 30-minute outdoor-simulating cycling class features tons of mixed terrain that’ll give you all that while you build leg strength and get that heart pumping! And when you’re back at the “parking lot” we’ll give you a bonus 10-minute dumbbell and bodyweight core session to round it out. Let’s ride!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: 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: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    HIIT + Core: Body Weight Blast

    No equipment, no excuses… all you need is you, yourself, and Jess in this upbeat, energetic body weight workout video. Start with 30 minutes of HIIT training, giving it your max effort & working all the major muscle groups. Then get a bonus 15-min core & stretch sesh that’s a complete ab workout in itself, including some oblique exercises to strengthen your core and carve your waist. Your heart rate will stay up, sweat will pour down, and pride in completion will stick all day. Hit it!

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    Combo Cycle

    Get ready to burn and build in this calorie-torching, body-firming online Combo Spin & Weight Lifting Workout. On the bike, you’ll get some fast-paced drills, tempo-driven jumps, and, of course, some beastly climbs. What better way to give that booty a break from the bike than to hop off for a couple of totally toning strength circuits on the floor? Sculpt time! Let’s do this.

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    20-Min HIIT Cycle

    When time is of the essence, make every workout moment count. This HIIT Spin Class is non-stop drills right out of the gate – runs, jumps, fast flat roads, and tough climbs all packed in to give you the kCal torching, lean muscle-building workout you crave. Give us 20 minutes at your most intense effort level, and we’ll give you one of our most intense 20-minute workouts. “HIIT” play and let’s go!

    (Warning: some minor explicit language in music)

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: 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: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Standing Ab Workout

    This sneaky standing core class is anything but traditional. You’ll use light dumbbells, but don’t underestimate the results. These 10 combo moves are the best standup ab exercises to stabilize your core, lengthen to strengthen, and that also utilize all your bottom half. You may not notice every muscle getting worked, but we bet you’ll feel it tomorrow. Grab that light set and take a stand!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: 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: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Disco & Party Ride

    Put on your dancin’ (Spinning) shoes and hop on your bike for a throw-back ride to all your disco favorites. This disco Spinning class will fly by with a combo of heart-pumping acceleration drills on fast flat roads and high-gear hill climbs. You bet you’ll be singing, dancing, and working along with Jessica during this fun themed cycle ride. We’ll bring the strobe lights, you grab your sequined sweat towel. Let’s groove!

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    The Motown Ride

    Join us for a trip down memory lane with this super fun Spinning class packed with Motown classics! And not only will you take a trip DOWN memory lane, but you’ll also take it UP memory lane because this Motown Ride is a pyramid-style workout! You’ll start at the base of a mountain, climb up to its peak (to the song “Ain’t No Mountain High Enough” of course), and then fun times with fast drills kick in as you descend. It’s a great 40 min ride that goes by way too fast. Let’s groove!

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    30-Min Fierce HIIT

    May the fierce be with you! Because you’re about to press play on a non-stop, 30-minute HIIT workout where even the “recovery” periods are gonna benefit that bod. In that way it’s not your traditional HIIT, it’s better. Trainer Jessica says, “This is probably my favorite way to train… short, sweaty, and not so sweet.” The majority of moves are combo moves, geared at working the legs, glutes, and core, but don’t worry, there’s plenty of upper-body snuck in there too. Let the torching begin.

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: 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: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Spin Intervals – Sweet Sweat!

    You’ll have no choice but to move that body and work it out in this fun Spin Interval workout, where you’ll love that sweet sweat. You’ll get lots of speed work, climbs, and a bit of endurance building too. You’ll never notice how hard you’re working because you’ll get lost in the beats and tempo. For those that want to tone that tummy, there’s also a quick but ohhhhh so effective 5 minutes of abs before the cool down stretch in this top online Cycling class. Get it!

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