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    8-Min Total Body Circuit

    We love cardio, but weight training is SUPER important, so let’s get it done in one of our fave formats – circuits. Grab your dumbbells for this under 10-minute total body strength circuit to pack in the biggest gain we can in the shortest amount of time. That’s right, just 8 minutes for a quick metabolic blast that tightens, tones, and keeps the calories burning long after you wrap it up. No time? No excuses, let’s go!

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

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    Climb 2, Run 1

    Ready to run? Nope, this isn’t a treadmill class! It’s a mountain climbing indoor cycling video, where you’ll be challenging your legs and your lungs while we run on the bike. Here’s the kicker: you’ve gotta get through a 2 song climb with varying drills before each run down the mountain. Climb your 2, then run your 1 baby!

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

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    All-Bike Cycle+Shoulders

    We’re busting out of our comfort zone in this in-gym or at-home cycle and strength workout where you never even dismount the bike! Your heart rate will stay high while you ride, and we’ll add in some killer shoulder toning moves to get you tank top ready. Whether you use this as an efficient total body 20-minute workout or you stack it with another SSoD favorite, you’re gonna be getting it done. Let’s cycle and carve!

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

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    4 Quarters Tabata Torture

    Get your A-game ready for this push/pull indoor cycle and sculpt workout that Cat & Mimi designed together for your sweating pleasure. It’s broken into 4 calorie torcherous (or should I say tortuous) quarters, where you’ll alternate your focus from push to pull exercises. You’ll love how Mimi (who leads the workout like a beast!) tosses in Tabata drills for Spinning and Strength each and every quarter. Max muscle burn, max cardio. Let’s go, it’s Tabata time.

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    Mini Abs Workout

    They say great things come in small packages, and this ab focused mini-workout proves it. You’ll work through a single set of moves to strengthen and tone your lower abs, upper abs, and obliques. Do it by itself or tack it onto another SSoD workout to get you a rock-solid core. All you need is a little time and space, so hit play and give it a go!

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    Cadence Cycle

    This 45-minute cadence-focused cycle class is a full cardio workout with a playlist designed to keep you on track. As you sink into the rhythm of this ride, start by clearing your mind, and then dive into the drills to bring focus to your body movements. Whether you’re in a steep climb, timed jumps, or an all-out sprint, you’ll set your pedal stroke to the beat and dig in. Hop on and ride to our drummer girl.

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    TRX Full-Body Burn

    No matter your skill level, this full-body TRX workout is for you. That’s the beauty of TRX – by using just the straps, your body, and some dynamic angles, you’ve got multiple options to modify or intensify your workout to maximize your build & burn. In this specific workout, the sets will alternate between upper-body and lower-body moves, so that by the end, every muscle from head to toe will be feeling the love. Grab your straps and head to the park, hotel room, garage, or any other place you’d like to get this power-packed, 30-minute workout done now!

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    Making it Count Cycle Sculpt

    Every minute counts in this short indoor cycle and strength total-body burner, which works you straight out of the gate. You’ll start on your bike on a hill climb to get your heart rate up, burning calories through the cycling drills. Then hop off and hit the floor for some multi-muscle work to build your all-over power. The drills change, but your effort shouldn’t. Hop on your bike and give it your all!

    Format: Ride then Sculpt

    *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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    45 Min Tread Sculpt

    Time flies (and your legs will too!) in this killer online 45 Min Tread-Sculpt Combo Workout, where you’ll be on and off your treadmill just like a Barry’s Bootcamp style class without the crowds. Start on the treadmill with some pace-building speed work mixed with hills (bonus fun: the hills continue to increase in percentage incline). Then hit the floor for some arm & shoulder carving before hopping back on the tread to tackle some more leg-toning hills and fat-torching drills. This class is based on your own baseline, so it’s a perfect running workout whether you’re a new runner, training for your next PR, or everyone in between. Let’s run!

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    Get Up and Go Ride

    Better have your “A-Game” ready to get up and go from the moment you saddle up for this ride, because it’s a high-intensity Cycling workout. You’ll jump right outta the gate with runs and sprints, but don’t worry – there’s a “reprieve” with some challenging hill repeats. Just when you’re almost ready to fly down the hill, we’ll give you some back to back intervals to get you over the finish line. Get up, let’s go!

    *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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    Small Muscle Sculpt

    Did you know that the human body has over 600 muscles in it, and only about 20 are considered “large muscles.” What a smorgasbord of sculpting options! Yet, the little guys often get forgotten. But, not today! This workout not only has some really good exercises for the small muscle groups, but also hits some of the larger muscle groups as well. It’s tone time. Think small, gain big!

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    Virtual Reality Ride

    Shift your bike into a high gear and shift your perspective to be open to experience a virtual reality style spinning ride where your view is alongside Mimi (instead of a usual face-to-face class). You’ll conquer various terrain with her in this 45-minute Indoor Cycling journey by tackling rollers, hill repeats, and even some hill sprints to really get your heart pumping. Want flat roads? There are a couple sections to loosen up those legs… but they’re short and sweet to keep the climb in focus. Full turn on, let’s go!

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