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Spin Sculpt Class – February 10, 2012
Equipment: Dumbbells / Indoor Cycling Bike # of Dismounts: Dismount Spots:
What’s the opposite of light? HEAVY! Intense sculpting alternates between an isolated strength move and a plyometric move to keep the heart rate high and the sweat flowing! You will love the tunes! Popular HYP-HOPP with some old school mixed in.
- Class Type: Spin and Sculpt
- Trainer: Cat Kom
- Date: February 10, 2012
- Length: 1:03:17
- 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 Sculpt: Game On!
This killer class, originally released on May 18, was so wildly popular that we decided to release it as a down-loadable class for those days where your Internet isn’t available… so here you go! Game Time. 67 minutes. Warm up. Four (12) minute quarters. Quarter 1 – On the floor building lean muscle super-set style. Quick Breather. Quarter 2 – On the bike sprinting, recovering. Loading, recovering. Threshold training at it’s best. Half-time Breather. Quarter 3 – Back on the floor. This time powering through a ladder drill aimed at strengthening the legs, glutes, triceps and SHOULDERS. Quick Breather. Quarter 4 – Finishing Strong. Ride it out endurance style thinking climb, climb, climb. Cool down. Stretch it out. Did that really just happen? What an hour.
Bike, Bell & Burn (TRX option)
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/
Spin Sculpt: REPETITION equals DEFINITION
This class is ALL speed work where you’ll pray for one, JUST ONE, hill. It also includes four crazy intense dismounts that’ll leave you begging to get back on the bike! Do this one tired as a second shredding workout or own it as your one powerhouse workout for the day! Prepare to be humbled… I was, and loved every sweaty second of it! ~Rebecca
21 Ways to Burn Fat II
You all love (and often request) a quarters-format workout, plus we know you LOVE a great sequel. That’s why we’re bringing you this sweat-tacular 21-rep workout, a strength & cycle combo. It’s the much-awaited encore to Brian’s first-ever filmed class “21 Ways to Burn Fat!”. In the original, he had 8 exercises/21 reps, and this one is similar but also includes some surprise twists to push your cardio to the max and your muscles to the limit. So today, we’re giving you 21 more ways to burn fat, and YOU only have one thing to do to get started – hit play!
Format: Quarter 1: Floor Sculpt; Quarter 2: Spin; Quarter 3: Floor Sculpt; Quarter 4: Spin!
