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    Exercises for a Healthy Back

    We’re gonna say this one loudly: lower back health should NOT be optional. Make it a priority with this mid and low-back strength & stretching routine where Trainer Sam and her friend Caroline will guide you through amazing stretching and strengthening moves to help protect your lower back – creating space in your spine, and building up back-supporting muscles like those glutes. If you want a healthy back (yes please!), you’ll want to add this straight to favorites!

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    HIIT + Pilates

    If you love fusion workouts like us, you’ll love this “Pilardio” (you know: Pilates+Cardio) mashup workout. This HIIT-Pilates combo class kicks off with a body-weight HIIT segment with 10 exercises that you’ll sweat through two rounds of. Then cool it down on the mat with a lower-intensity Pilates session where Sam guides you through 15 of her favorite core-strengthening and body-lengthening moves. Hit play for this can’t-miss combo!

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    45 Min Kettlehell Workout

    This is a tough one, not gonna lie – that’s why we call it Kettlehell! It’s a high-intensity, strength & cardio Kettlebell workout. Trainer Sam will lead you through a quick warm-up, and then straight into 3 blocks of killer kettlebell exercises with body-weight cardio bursts peppered in. You’ll build strength and burn a decent amount of fat. So, grab your kettlebell and any dumbbells you have handy, then click play because in the words of Churchill, “If you’re going through hell…keep going!”

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    Kick It, Kickboxing Blocks

    Want one of the best no-equipment cardio workouts to get your heart pumping and sweat pouring? Join Trainer Sam for this block-style kickboxing class that gets the job done! You’ll work through 3 blocks of kickboxing exercises, repeating each 3 times. Kick it into high gear as each round offers a chance to get progressively harder. You’re strong, you’ve got power. Press play and prove it!

    This workout does not include a cool-down, but we have some great options here!

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    Pilates + Cardio = Pilardio!

    What’s “Pil-ardio” you ask? Only the best way to mash up Pilates and Cardio Floor Exercises into one amazing full-body fusion workout! Broken into five 3×3 blocks (3 exercises repeated 3 times), the first two moves in each block will be Pilates based to challenge and strengthen your muscles, and the third will be a cardio drill designed to crush calories while you carve the core. All you need is a towel, and a mat. Let’s crush it!

    This workout does not include a cool-down, but we have some great options here!

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    10 Years of SWEAT – Anniversary Spin Sculpt

    Get ready to experience 10 Years of SWEAT all in about 70 sweat-soaked minutes. It starts with a 40-minute variety ride with cameos from all your favorite Spin instructors, and then moves to the floor where you’ll lift weights, dance, do some pilates, yoga sculpt, and more! Such a great way to celebrate the 10 Year Anniversary of the best spin class app and the best team. Happy Anniversary SSoD… let’s sweat!

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    Barre Style Burn

    Did you know that barre training is not only great for your body, it also benefits your mind? Yep, in addition to reducing stress (like most fitness programs), it also can help your mental focus! For this barre style workout, you’ll need something to use for balance, like a barre, bike, or even a chair, and an optional set of light weights. In just 20 minutes, you’ll get a whole-body burn, along with an extra brain boost. Let’s burn it with Barre!

    This workout does not include a cool-down, but we have some great options here!

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    TRX Total Body Push & Pull Workout

    It’s no secret that one of our fave pieces of fitness equipment is the TRX strap. I mean they don’t take up much room, they’re light enough to pack, and they’re perfect for a full-body strength session. We also know that one of the best ways to structure a good strength workout is to break it into push and pull exercises. Because of that, SSoD Trainer, Sam, designed one of the absolute best TRX push-pull workouts! It begins with strong pull moves, then ends with powerful push exercises. Please also have a couple of dumbbells handy because Sam will have you use those off and on in this workout. Strap in and let’s push (and pull!) it to the limit!

    This workout does not include a cool-down, but we have some great options here!

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    Pedal + Pilates: Progressions

    Progress over perfection is the theme for this killer online Spin & Pilates combo session. Cat leads a masterful 30-minute cycling workout packed with drill after drill of pedaling progressions. By the time you hit the floor, you’ll be soaked in sweat and your muscles will be nice and warm for the total body strengthening Pilates session to follow. The Pilates workout also delivered progressive exercises and was programmed to complement the muscles and movements from the Spin section, even acting as a cool down/mobility routine. Let’s see that progress!

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    Pain-Free Knees Lower Body Workout

    Who says you can’t build lower body strength with bad knees? Not you! This interval-style, lower body weight training workout proves you can still build strength while safely accommodating knee injuries and sensitivities. After a short warm-up, you’ll dive into a 24-minute knee-friendly exercise circuit designed to strengthen and tone your legs and glutes. Grab a set of dumbbells and let’s get to it!

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    Total Body Pull Workout

    Did you know that most people don’t do enough pulling-type movements in their fitness programs? Front side (push) workouts may be more popular, but you’ve gotta balance out your body movements for better posture, fewer injuries, and even better performance on the push moves. We’re giving you this interval-style class filled with 11 pull exercises for your whole body to get it done. Using dumbbells and a resistance band, you’ll cycle through two sets that incorporate all the pulling movements for a fat-blaster that’s also balancing your muscle strength. The only push you need to do is on the play button. Let’s do this!

    *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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    Pilates Ring Intervals

    In this full-body at-home Pilates circle workout, you’ll use your Pilates ring to assist or resist you through movements to tone and lengthen your muscles. Working in an interval format, you’ll move through a series of 15 exercises twice for a perfectly balanced workout. Grab your ring, hit the mat, and make some magic!

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