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20 Minute Spin October 26, 2017
Equipment: Indoor Cycling Bike
It’s on like Donkey Kong with this compact & power-packed HIIT spinning workout! Our amazing trainer, Elli, runs you through this 20-minute HIIT workout, designed to annihilate calories and yank the sweat right out of ya with intense and dynamic interval training. You can burn it up at home, at the gym, or anywhere with a bike! Happy HIITin’!
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://bitcotprod.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://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/
- Class Type: 30 Minute Spin / StraightUp Spin
- Trainer: Elli
- Date: October 26, 2017
- Length: 22:16
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Quick & Classic Rock Ride
No need for the bell-bottom jeans and platform shoes for this 70s Vibe Spin workout – just a bike, a towel, some hard rock, and a lot of hard work from the first guitar riff to the last. The iconic 70s rock playlist will push you in these drills that are all about building power on flat roads and hill climbs. The business is SWEAT, and you’ll be taking care of it in this short ride. Power up and let’s ride!
*This class does not include a complete warm up, so don’t forget to warm up before you take this class! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://bitcotprod.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://bitcotprod.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://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/
StraightUp Spin February 23, 2014
“Have fun, but get it done.” is the theme in this crankin’ cardio class. Cat kicks it off with a beat driven Endurance Climb to get you in a solid fat burning zone, then goes hard into about 12 minutes of Intervals that vary in length to keep your body guessing. Ya know what the leads to? Less fat, more muscle, and a new fitness level. Holla! Next, a guest trainer drops in to lead you through a muddy river simulation, where the intense music is gonna drive you to DIG DEEP! The last drill you’ll be thinkin, “Look at me now… I’m makin’ payprrrrr” as you power up some jumps, then we cool it down with a “Happy” feeling where we just might add lil’ side to side soul. Nice long stretch, then a round of applause for YOU! Done.
StraightUp Spin February 26, 2015
If something is important in your life, you will FIND the time for it. But if something is valuable in your life, you will MAKE the time for it. This class is a blend of power riding and speed intervals. It has a lot of music without words; less distraction. As we attack this ride, I want you to think, is what you do physically important, or valuable? ~Trainer Mike
30 Minute Spin January 29, 2017
This is one non-stop, high-energy, 30-minute Spin class. After a quick warm-up, it’s straight to sprints on an incline before you’ll be asked to find your rhythm, because we’re gonna march those legs to the beat until the sweat starts to pour.
Wanna know what the cherry on the top is? A Tabata Drill on a Hill. Boom – now that is poetry at its best. Let’s play!
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://bitcotprod.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://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/
