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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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    StraightUp Spin: Mike & Mir’s Amazing Spin and Stretch

    Two for one special with Mike and Mir! Variety is key to sustaining a workout plan. This amazing Spinning class has you alternating between the styles of two riders to provide just that. Whether it is short runs and sprints, or long sustained hill climbs and flat road rides, this ride gets your brain and body connected! As an added bonus, we finish with a cool down that includes a nice long post Spinning stretch that helps increase the flow of blood through the muscles for faster recovery!

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    Spin Sculpt April 3, 2016

    Welcome to Miriam’s Spin Sculpt debut! This Full body “beat” down is about to grow that warrior within you. The format is this simple – 2 songs Spinning, then 2 Tabata Strength rounds, then keep repeating that until this killer workout is done hun!

    Once we begin the body in motion, expect it to stay in motion until the fit lady sings! You’ll see how we connect to the music and let it dictate our rhythm. Miriam’s philosophy is to use music as the driver because it decreases perceived intensity so we end up working much harder than we actually FEEL like we’re working. For the floor Tabata circuits we have plié squats, rows, tricep extensions, preacher curl squats, long jump run backs, man makers and more. That’s full body stuff baby! And when we’re on the bike we use the beat to power through some amazing endurance and interval cardio drills that you’re gonna love and hate at the same time. Let’s SWEAT!

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    Stretch & Restore January 14, 2016

    In this gravity and wall inspired stretch class, we will facilitate deep hip, glute, back, and hamstring stretching. We start on our back with our legs and buns flush to the wall. Ahhh… it feels awesome. The wall serves as a nurturing and barrier breaking tool, allowing us to work with range of motion habits. I encourage you to try to relax in to each pose as you feel that solid wall support. Of course we’ll work in some more traditional feel good stretches as well, and as always, modifications are encouraged to suit your personal body needs. Time to stretch!

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    Ab & Core December 27, 2015

    This ab/core class is not your traditional ab routine, but I guarantee your abs WILL BE SORE done right. How do I know? Because I did this yesterday and mine are sensitive as heck today. LOVE IT! Miriam starts us out with dance inspired leg extensions with crunches in counts of 8. Then on your feet for a ladder count with challenging balance moves such as around the world karate kicks and lunges with a twist and leg lift. It’s good fun! Very mental, but in the best way possible. Only a mat needed, shoes optional.

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    Sculpt November 1, 2015

    This class is perfect for those days where you want to look and FEEL great! Between the muscle toning exercises (compliments of trainer Bethany) and muscle lengthening (guided by Miriam) it’s an incredible Full Body Workout.

    Expect to get the strength portion done fast and effectively with combination moves working both the lower and upper body at the same time, while keeping the core stable and heart rate elevated. Get that done then breathe deeply as Miriam takes you through a full body release using yoga minded stretches, first unloading the spine and then gradually moving in to limber that lower body. As a bonus, finish with a posture enhancer where you’ll need a wall for support. Good stuff.

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