Ab & Core 
Mind & Body 
Sculpt 
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Youth 
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60 Min Spin & Strength
Equipment: Dumbbells / Indoor Cycling Bike # of Dismounts: Dismount Spots:
Get ready for a super fun combo cycle and strength class that’ll leave you sweaty, smiling, and SO strong! You’ll be on your bike for the first 30 minutes with a little bit of everything – climbs, sprints, and surges will get the heart pumping and the legs burning. And the playlist… we bet it’ll make you dance right in the saddle! Then hop off for the second half of class to build some gorgeous muscles. If you wanna know how to best strengthen the back, chest, biceps & triceps, just click play on this one because it is ON! Ready for fun? Jump on.
- Class Type: Spin and Sculpt
- Trainer: Fred
- Date: March 15, 2020
- Length: 1:03:46
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
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4-5 Sweat Drops:
Moderate to High Intensity
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Spin, Strength & Yoga
Happy days are here again because this is one of the best workouts… ever. Not only do you get a top Spin and Yoga class, but Miriam also throws in about a 15-minute weight training set to make sure you get in all 3 key elements of a well-rounded fitness routine: cardio, strength, and stretch.
The cardio crankin’ ride includes some speedy sprints, hearty hills, and jazzy jumps! The sculpting session is solid, calling for heavier weights to tackle compound moves. The flowing yoga stretch then calms the nervous system, allowing for a rewarding recovery. You need this, so let’s get to it!
Spin Sculpt September 27, 2015
Bring your lunchbox and your “CAN DO!” attitude to this class cuz it is time to go to work. Kick-off the workday by getting your blood pumping on the bike then push the limits in a four minute floor drill targeting the bis, shoulders and core.
Next we keep the body firming going, moving on to the chest, legs, back and tris in a “progressions” format where the challenge gets harder with each set. Finish this awesome Strength & Spinning Class with some calorie conquering all out sprints on your bike where you’ll need to dig down deep… and put in some overtime.
Don’t worry, you’re gonna get paid well for this “job” and you do get paid time and a half for your overtime. Your currency… SWEAT. Get to work. 🙂
Spin Sculpt December 7, 2014
Get ready to move people because in this killer full body strength AND cardio workout we focus on continuous movement. We’ll start with sweet bike drills, then hit the floor to fight gravity! We’ll work through a full body set two times without breaking. Check that off then for fun we hop back on the bike for a few more endurance drills. To wrap it up, guess what, we have a final set of strength training on the floor. Super fun format that makes the fat frying time fly by.
Spin Sculpt October 29, 2015
This fat torching interval training workout will increase your heart rate and burn massive amounts of calories! Did that get your attention? Ha. I bet!
We begin our training with a killer Spinning workout segment where we climb to the top of a monster hill then sprint to the bottom. So… fun! Then we hit the floor for the best upper body workout, where we focus on exhausting the chest (GO AWAY BRA FAT), back, and arms. That’s only half way. Duh duh duh. Let’s climb and sprint again, shall we? Yes! The finisher is a lower body workout to shape and define your legs and buns. You’re an absolute sweaty hot mess at this point, but feeling Uh-maze-zing! Let’s do this thing.
