Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
Bike, Bell & Burn (TRX option)
Equipment: Dumbbells / Indoor Cycling Bike / TRX® # of Dismounts: Dismount Spots:
If you have a bike and dumbbells you can do this killer Spin and Strength workout, but if you have TRX Straps and/or a Kettlebell, you can pull those out to add to the fun! It goes like so:
> 20 sweat-soaked minutes on the bike
> 15 lean-body mass building minutes with your bell
> 12 minutes using TRX or body-weight or dumbbells
> A killer interval set on the bike to wrap it up!
Yeah, it’s frickin’ awesome. You’ll see. Let’s ride…and sculpt…and sculpt more…and ride more. Tee-hee. Leggo!
*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: Spin and Sculpt / TRX Spinning
- Trainer: Cat Kom
- Date: March 7, 2019
- Length: 1:01:12
- SWEAT Scale:
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1-3 Sweat Drops:
Low to Moderate Intensity
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4-5 Sweat Drops:
Moderate to High Intensity
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Tread Sculpt by Andrew (Spin option)
Spin Sculpt: Full Intensity
Saddle up, warm up, and get ready for a 60 minute “Full Intensity” workout that will tune up your endurance, burn fat, and build lean muscle. Keep those dumbbells close! You’re going to need them for 20+ minutes of solid full body sculpting. Dig in and go get it!
Spin Sculpt September 19, 2013
Almost 30 minutes of endurance based, fat torching riding on the bike where the music builds to a hard charging beat that’ll drive you to PUSH IT! Then hit the floor where the strength training is ABSOLUTELY incredible. Take on 60 second lifts targeting the arms, shoulders, back, chest & core… followed by 30 second explosive heart charging plyometric drills that carve up the legs & glutes. INSANE! I love it.
Spin Sculpt July 25, 2013
This one’s all about quick cadence, even on the climbs! Expect some high speed flats, then conquer a hill with strong speed. Take it to the floor to Dead lift & High Pull to transform your backside, and hold on… burpees and more fat melting riding to challenge the heart heart & lungs. Core shredding to top it off. Off the hook!
