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    High-Intensity 20 Min Tabata Bootcamp

    In this super energizing, calorie crushing, heart-pounding, High-Intensity 20 Min Tabata Bootcamp, you’re sure to get your minute’s worth because we just…don’t…stop! It’s a true Tabata format, which is 20 seconds of pushing to your edge, then 10 seconds of very active recovery. Keep up the fight the entire time cuz this is a quick one! Let’s do this.

    *Don’t forget to warm up!*

    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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    Low-Intensity Mat Pilates

    This class is a wonderful way to enjoy the basics of Pilates online from the comfort of… anywhere. We start with the breath, a fundamental! Our intentions are axial elongation, spine and hip mobility, balance, posture muscle strengthening, and overall an energizing of the body and mind. This mat Pilates Class is great for seniors, budding athletes, and general fitness enthusiasts alike, so grab a mat, a towel, and focus.

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    Spin, Strength & Yoga

    Happy days are here again because this is one of the best workouts… ever. Not only do you get a top Spin and Yoga class, but Miriam also throws in about a 15-minute weight training set to make sure you get in all 3 key elements of a well-rounded fitness routine: cardio, strength, and stretch.

    The cardio crankin’ ride includes some speedy sprints, hearty hills, and jazzy jumps! The sculpting session is solid, calling for heavier weights to tackle compound moves. The flowing yoga stretch then calms the nervous system, allowing for a rewarding recovery. You need this, so let’s get to it!

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    Cycle Sculpt & Yoga

    This is one amazing 45-minute Spin Fusion class with Spinning, Yoga, and Weight Lifting all in one! 20 minutes of killer cardio Spinning, 13 minutes of body-toning weight lifting, and 12 minutes of yoga sculpt to cool-down flow. Miriam and Cat are on fire in this one, so expect to burn! Tear it up.

    (for the original version of this class, click HERE or go to this link: https://www.studiosweatondemand.com/cycle-sculpt-yoga-original/)

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    20 Minute Cycle: Energy, Endurance, Efficiency.

    Want to know the best 20 minute workout to burn fat and build lean body mass? Well you’re looking at it right here, because in this just over 20 minute Spin class, it’s all about the 3 Es: Energy, Endurance, and Efficiency! We’ll start with a lighter resistance and a quick pace to get the blood circulating. After that, you’ll find yourself completely captivated by Miriam’s contagious attitude as she guides you through a series of cycling jumps, Tabata sprints, hill climbs, and more. We’ve got 20 minutes friends – let’s break a sweat.

    *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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    Amazing 20 Minute Stretch Routine

    This Amazing 20 Minute Stretch Routine is not only the best stretch session to do after a Spinning Class, Bootcamp, or any other workout, but it’s also great to do on its own any day! You’ll work on areas like the hips, hamstrings, IT band, and back. Most of the stretches will take place on the ground, so get comfortable as Miriam helps you find the perfect challenge for you, which she says is “just on the cusp of edge and ease.” Enjoy!

    Grab a towel to use just in case you need the extra stability.

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    20 Minute Stretch, Restore and Core

    This amazing, 20 minute, full body stretching routine with core will open up that spine and make space in there to feel lifted and light. We lengthen the entire body with wide arms, twists, core curls, and sways. Balance challenges are thrown in too to engage that core. Breathe and enjoy!

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    10 Minute Dancer’s Abs

    This quick 10 min ab workout can inspire the dancer within. Most of these movements are also really good standing ab exercises for those that cannot do more traditional ab work on their backs.

    To begin, expect genuine dancer warm-up movements that are approachable for everyone. Then we’ll begin 10 killer ab exercises that activate the entire body, but specifically the core. A new graceful twist on ab work – Dancer’s Abs!

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

    Warm-Up Option #1

    20 Jumping jacks

    20 Bodyweight Squats

    20 Alternating forward lunges

    20 arm circles- 10 large / 10 small

    Repeat 2-4 times

    Warm-Up Option #2

    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

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    10 Minute Back and Upper-Body Stretch

    This quick, yet effective, upper-body release will open up the chest, elongate the neck and back, and unburden the shoulders. It’s perfect for those that are tight from lifting weights, those who sit for long periods of time (think desk job), as well as for those of you that might spend some time hunched over your bike. 🙂 No excuses, it’s 10 minutes! Take care of you.

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    Cardio Sculpt April 4, 2017 – TONED UP MAMAS (Perfect for Pre, Post, and Even During Your Pregnancy!)

    This amazing cardio sculpt workout is geared towards the glowing mommy-to-be, but all are encouraged to take it, and we promise… you will be challenged! It may even humble you.

    All you need is a medium set of weights (all relative), a mat (if you have one), a towel (you’ll need this for sure cuz it’s ’bout to get real!), and plenty of water (especially the mamas-to-be).

    After a smart full-body warm up, we’ll begin 5 minutes of 2 exercises for 6 different sets. We pay attention to different planes of motion, while we use strength and endurance with that growing baby and “game day” in mind. Please consult your doctor prior to exercise, and as always, listen to your body!

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    Cardio Sculpt December 29, 2016

    This killer cardio is true to name! 15 exercises, at 1 minute a pop, challenge the body and the brain. We hit several large and small muscles for a full body burn workout, cardio style.

    There’s an awesome Tabata finisher as the icing on the cake, to end this awesome total body cardio sculpt. Eat it up!

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    30 Minute Sculpt September 22, 2016

    Sculpt that body and burn mega calories in a flash with this strength, balance, and cardiovascular challenging workout. You just need a resistance band, a set of free weights and… your ENTIRE body to get this amazing 30 minute full-body workout done. Are you gonna take this challenge?!

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