Power up your ride with this 30-minute Spin class, motivating you to boost your strength and endurance with high-energy pop hits! A mix of sprints—both standing and seated—will challenge your speed and stamina. You’ll also tackle two intense power interval songs that push your limits and maximize your cardio performance. Pop onto that bike and let’s work!
No matter where life takes you, you can take this Total-Body Toning Workout along. Just grab your Resistance Bands for a Tabata-timed series of moves alternating between upper and lower body exercises. With minimal equipment, and needing just a small space, this is a perfect way to carve those muscles from head to toe anywhere you are. Elevate your fitness with this body burner!
This workout does not include a warm-up or cool-down, but we have some great options here!
Fierce: strong, savage, intense. Also: YOU when you hit play on this high-intensity Fast & Fierce Spin Class that challenges you for the entire 20 minutes. You’ll be in and out of the saddle with high speed sprints to build cardio capacity, alternating with powerful, muscle-burning steep hills. Hop on your bike to show yourself how fierce you can be!
This workout does not include a cool-down, but we have some great options here!
Click play on one of the Best Slam Ball (or Medicine Ball) Workouts to sculpt your large muscle groups (glutes, back, chest), while also working the smaller muscle groups in your arms, legs, and core – lottttts of core. Plus in this super fun workout, you’ll mix ball moves with bodyweight exercises to smash some serious calories and tone up your whole body. Let’s slam this one!
Though the video quality is low, the energy is high in this super special replay of the 12-Year Anniversary Live Stream event. It’s a Spin + Sculpt workout led by a dozen of your favorite trainers on earth!! Enjoy fit fam. ❤️🙏
Get ready to climb up and down the ladder in this high energy, high calorie burn Spin Class loaded with Ladder-Style Sprint and Resistance Drills. The intervals increase in time going up – 20/30/40 seconds – and then back down, with both high speed runs and heavy loads. We’ll go up and down one round standing and one seated, with some bonus fun in the middle. Load up and let’s climb the ladder!
Would you believe us if we told you that you can get a full-body toning workout with just one exercise!? Yep, in this killer snatch workout, you’ll build up to a full kettlebell (or dumbbell) snatch…and once you’ve worked your way to the full move, you’ll break it back down again, working all the major muscle groups. There might be a few lunges and burpees tossed in, but trust us, this is a snatch attack you do not want to miss. Press play to see for yourself!
This workout does not include a cool-down, but we have some great options here!
Sing it…”Joy-oy-oy-oy, and pain. Sunshine and the rain,” because Olga brings it in this Great Spin Fusion Workout. With a unique, must-try format, she starts with 20 minutes on the floor for some “painful” full body circuit-style strength training. Then she has us hop on our bikes for a “joy” ride stacked with drills that will get your blood pumping. Leggo!
This workout does not include a cool-down, but we have some great options here!
Many of the great cardio and strength workouts on SSoD include a brief cool-down stretch, but one of the best ways to honor your body’s hard work, increase flexibility, and help prevent injury is through a dedicated deep post-workout stretch routine like you’ll find in this video. Flow through relaxing full body movement along with deep stretches for your hamstrings, quads, shoulders, and arms. Press play to stretch it out!
When you’re short on time, you wanna make the most of your time in – or out – of the saddle. This heavy climb Spin class is a great way to get cardio work and build muscle in just 20 quick minutes. You’ll get two super tough climbs with a quick sprint in between for a working recovery. Crank that gear on and pop right to the top!
This workout does not include a cool-down, but we have some great options here!
You ready for a body carving challenge? You’ll get it in this 30-Minute Full-Body Tabata Kettlebell Workout. No kettlebell, no problem – you can do these moves with a dumbbell too! The movements will get progressively more challenging as we go, making the sweat pour and the muscles quiver. Think it’s getting too hard? Remember you can do anything for 20 seconds. Let’s do this!
This workout does not include a cool-down, but we have some great options here!
Want a workout that’s gonna get your heart pumping and boost your mood? This online Spin class with a 90’s pop playlist will do the trick! The music will make you wanna dance, but the drills are legit. With jumps and climbs to build power, and sprints to drive calorie burn, the upbeat vibes will be a treat to balance out the work. Wrap up the fun with a quick stretch and optional bonus 5-Minute Abs segment. Enjoy this tasty upbeat treat!
But, don't worry, this Sunday this class will be available for all members to stream.
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