Ab & Core 
Mind & Body 
Sculpt 
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Spin & Slides
Equipment: Indoor Cycling Bike # of Dismounts: Dismount Spots:
This isn’t 1 workout, it’s 4 (or maybe even 5 if you’re feeling super strong), all packed into about an hour. 2 of the workouts are on the bike, where the first focuses on leg-strengthening power, and the second focuses on cardio-crankin’ speed. Then on the floor there are another 2 of the best workouts with exercise slides! No slides, no problem… use paper plates like Cat did! And… if you’re feeling sassy, add the bonus 5th workout (which is a short dumbbell workout) to what is one Spin Fusion class. Click play to ride and slide!
- Class Type: Spin and Sculpt
- Trainer: Cat Kom
- Date: January 23, 2020
- Length: 1:00:44
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Other Classes You Might Like
Throwback Tracks Cycle
Turn up the volume on this throwback music-themed Spin video, where you’re pumping it out all to the beat of your fave retro tunes. Your lungs will get their cardio burn while you build lower body and core strength with some back-to-back hill-climbing drills, followed by some well-deserved endurance riding. After your 40-minute ride, if you’d like you can also join us on the floor with your band for a 20-minute rocking resistance band sculpt session. Hit play and crank it up!
Format: 40 Min Cycle + an OPTIONAL 20 Min Resistance Band Sculpting session at the end
*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/
Spin Sculpt Class – September 8, 2012
On the menu: Intensity, strength, endurance, drive, power. A grueling 20 minute sculpt set hits the whole body, but REALLY thrashes the shoulders, legs & back. Sprints, core work, intervals, jumps & climbs on the bike will have the sweat pouring. Your goal: Don’t surrender, Git it!
Spin Sculpt: Losing Fat with Ladders & Lunges
Legs get ready, because you’re about to get worked! It all begins with a fast paced short hill climb, which then heads right into a 10 minute glute toning ladder drill. Then to really fire up the muscles in the buns and legs, we pop off the bike, grab those heavy dumbbells, and dive into a series of “Around the World” lunges. Nice. Don’t worry if you can’t do perfect lunges by the way; modifications are provided.
Next, we combine those lunges with some upper body moves to strengthen and sculpt the arms and shoulders, making this a fantastic full body workout! Back to our bikes for a second calorie torching ladder drill… this time it’s all about speed! We finish this amazing Cycle Sculpt class on the floor with more targeted back & core moves aimed at getting those muscles long & lean. Click play to play!
60 Min Rhythm Ride + HIIT Sculpt
“Take up space. Let your presence be powerful without words.” This is the mindfulness intention to hold as you fly through this action-packed, choreographed cycle and HIIT sculpt workout. Alternating between two songs on the bike and then two on the floor, your heart rate will stay up as you work big and small muscles, incorporating multiple planes of motion through functional movement. While you’re on the bike, the drills will include upper-body motion inspired by heart-pumpin’ beats. When you hit the floor, you’ll switch between high-intensity dumbbell and bodyweight-only exercises, all with modifications provided. Unleash your power!
Format: Alternating on and off the bike every two songs, for 6 total segments of floor work.
