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    Pedal to Patterns

    Pushing you out of your comfort zone, both body and mind, this spin class with choreographed movement patterns will connect you to the playlist as you flow through the drills. Each song incorporates specific whole-body moves, designed to forget the time and even the struggle while your heart rate soars. Already confident in cycling to the music, and want to push it up a level? You can add OPTIONAL very light weights and a moderate-sized towel for some extra upper body resistance. For a finisher reward, we’ll flow down both on the bike and on the floor to leave you feeling lengthened and energized. Get comfortable with the uncomfortable!

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    9 Years. 11 Trainers. 1 Killer Ride.

    11 Trainers to Celebrate 9 Years in 1 Class. TONS of Fun. Buckets of SWEAT! Click play for this 90-minute long online Spinning class to feel more accomplished than EVER! Leggo.

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    Slow Flow Power Yoga

    Are you curious about how yoga can really support a powerful body and mind? In this online slow flow power yoga, curiosity is welcomed, along with an open mind to truly observe what’s happening in your body. Throughout the 50-minute exploration, you will flow through lengthening reaches, challenging balances, compressions, and acupressure movements, designed to attend to all planes of your body. Press play to slow your power flow.

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    No Repeat 30-Min Cardio Sculpt

    With Thirty unique 1-minute exercises in 30 minutes and no do-overs, this baby’s a full-body blast and a boredom buster all in one! Every 60 seconds in this online Full Body No-Repeat workout, you’ll be doing several cardio and toning combinations that are different than classic weight lifting, so you get to stimulate those neurons and muscle fibers, elevate your heart rate, and strengthen your body. Hit play and get it done!

    *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

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    Hip Hop Rhythm Cycle

    Time sure flies in this choreographed rhythmic Spin video. Finding inspiration from each hip hop song, you’ll cycle, shake, and sweat. While your legs are pedaling, your upper body does the dancing. Bring your brain and brawn, and let’s dance cycle-style!

    *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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    Stretch at Your Desk

    Whether your “desk” is a fancy sit/stand set-up or the corner of the kitchen table, it’s important to give your mind and body a rest from time to time. Yeah, bad computer posture takes work! For the best use of that break time, join Miriam as she guides you through a 15-minute workday desk stretch session that was designed to create space and oxygen flow in your spine while lengthening your lower and upper extremities. Miriam even adds some guided movement for your delicate wrists and some acupressure on your hands. Press pause on your day by pressing play on this class.

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    20 Min Rhythm Ride + 10 Min Stretch

    Get your move and groove on in this choreographed cardio dance ride that is NOTHING like a traditional Spinning class! During the 20-min rhythmic Spin session, it’s not just about the legs – we’ll extend the spine, train the arms and core, and get the brain working too! After riding hard and fast, we’ll hop off the bike for a beautiful 10-min full body stretch to align your spine and give your muscles some love. Hop on and let’s dance!

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    30 Min Yoga Sculpt Circuits

    This is an amazing 30-min online Yoga Sculpt circuit workout, where you’ll tone, burn, and flex. The simple circuit format has 3 blocks, each with 5 of the best lengthening, strengthening, and circulating yoga sculpt exercises. You’ll complete this amazing practice with a 5-min static stretching sequence that’ll relax your muscles and nervous system, so you can finish feeling revitalized! Be good to you, click play.

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    Partner Cardio Cycle

    Whatcha got? 2 people, 1 bike. Okay! 1 person, 1 bike. Okay! 2 people, 2 bikes, okay! This workout, well for lack of a better word, works for all those sweaty scenarios! Just watch the intro to learn just how this is possible. In this Spinning workout designed for 2 (or less), you cardio lovers are gonna dig how the floor exercises are fast-paced and action-packed. Join the fun!

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    1000 Calorie Burn Bootcamp

    Athletes are gonna be made in this high-energy, high calorie burning Bootcamp, where the goal is to burn 1000 calories or go as long as you can! Just remember that the kCal burn will vary based on your size, gender, and body composition. I’ll tell you right now that Miriam is a petite gal and it takes A LOT for her to hit 1000 kCals, but watch her try! For the workout, all you need is a set of dumbbells, a little space, and a “get after it” attitude. You’ll begin with a progressive warm-up, then jump into blocks of dynamic, compound movements alternating with and without weights. The class will wrap up with reaction and agility training. Remember 1000 kCals is aggressive, but shoot for the moon, land in the stars!

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    Toddler Time with Miriam & Oli

    Head, Shoulders, Knees and… a fun workout? That’s right! This class is a perfect toddler exercise activity for when you want the little ones to burn off some energy and you want to get your workout in at the same time. This “Mommy and Me” workout video is fun, educational, and a great way for Moms, Dads, and care providers to spend quality, healthy time with their kiddos.

    You’ll run, skip, hop, and jump, right next to your kids. And (spoiler alert), they may even be on your back or in your arms at times 🙂 So grab your mini-Komrades, click play, and get ready to laugh.

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    20 Min Spin Sculpt

    When you’ve got just enough time for a quick sweat and you want to get in some burn AND tone, check out this top cardio and strength workout. With the 12-minute cardio blast on the bike, there’s plenty of calorie-burning variety – in and out of the saddle, hills, sprints, and did we mention lots of sweat!? Then hop off that bike, grab your heavy weights, and get ready for an 8-minute strength set that really packs a punch. Your whole body will feel the burn with these muscle-lengthening combo moves. The clock is ticking. Let’s go!

    *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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