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Ride & Lift

🚴 Bike Beats & HIIT

45 Minutes | Ride and Lift ⬆️ ✨

A high-energy fusion of rhythm-based cycling and functional strength training. Expect full-body, head-to-toe movement – nothing is stagnant or stationary. Every climb, sprint, push, reach, and lift is driven by the beat, creating an athletic, music-powered experience.

Class Format:

🚴 7 cycling songs with 4 bike dismounts
💪 3 strength circuits (4 exercises • 20 sec work / 10 sec active recovery)
🧘‍♀️ Final song: Core + Stretch

Approximately 27 minutes on the bike and 18 minutes on the floor.

Equipment:

Bike = Very light dumbbells (1–5 lbs | Miriam will be using 3 lbs)

Floor =
• Light dumbbells (5 lbs for Miriam)
• One heavy dumbbell (12–15 lbs for Miriam)
• Optional step
• Exercise mat
• Water & towel – you’ll need both!

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🤍 Class Intention: Give Over

This class is for the fighters.

Today, I invite you to redefine “giving up.” Not as quitting, but as giving over.

Sometimes the hardest part isn’t the challenge – it’s grieving the life we expected. Instead of resisting what is, allow yourself to acknowledge that grief, accept this moment, and look for the gifts that are already here.

As you ride, ask yourself:

What am I ready to give over? What good can I discover in what is?

Let’s ride and lift up. 🚴 🤍

Sphere Flow

Move through fluid sequences on the Swiss ball and mat with Miriam, blending core work and intentional stretching that opens your hips and releases tension. A short guided meditation leaves you centered.

Breath, Beats & Blessings

This music driven interval class moves between bike and floor, blending endurance, agility, and functional training. When it gets hard, Miriam brings you back to your breath, the beat, and your blessings.

Energy Comeback Bike Bootcamp

Miriam guides you through waves of floor and bike work designed to call your energy back from everywhere modern life drains it, finishing with a lyrical ride that leaves you charged and clear.

Release & Reimagine: Ride & Rebuild

Miriam guides this 30 minute beat driven ride that flows between bike and floor, blending cardio, strength, core, and stretch to help you unravel, energize, and reconnect to your powerful self.

Release & Reimagine: Moving Meditation

In this guided moving meditation, Miriam leads you through breath and gentle movement to softly unravel old patterns and create space, closing with a rain stick as a reminder of your connection to everything around you.

Fire Cycle & Lit HIIT

Miriam channels serious energy through a step warm up, three songs on the bike with light weights, and rounds of HIIT on the floor between rides. Speed, balance, and kickboxing inspired moves keep it moving.

Bike, Beats, and HIIT

Miriam keeps you moving on and off the bike with about five dismounts using a step, weights, a ball, or a mat, no equipment required. Tabata rounds and no repeat sets keep your heart rate climbing throughout.

Treadmill Bootcamp Power Hour

Miriam moves fast between the tread and the floor for ten rounds of six minute sets. New treadmill movements ease joint stress while floor drills build strength for everyday life.

Mini Bands. Big Burn!

Miriam works every plane of motion with mini bands, long lever motions, and a mix of big and small muscle group exercises. Stabilization drills add a core challenge to this 30 minute burn.

Total-Body Rhythm Ride

Miriam connects you with the music in this total body rhythm ride, moving from challenge to joy together. Weights and extra movements on the bike are optional, so make it your own.

Pure Fire

Every five minutes you’ll move from bike to floor for explosive circuits using weights, a hand towel for energetic throws, and an optional aerobic bench.