Ab & Core 
Mind & Body 
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30 Minute Spin: Base Building Blocks
Equipment: Indoor Cycling Bike
Get ready to push your limits in this fast and fun, endurance based Speed Spin. We get right to it by heading up a gradual hill to get those muscles warm & ready to play. Then we head straight into an 8 minute endurance block where we reach toward our limit… 4 times. What!?! We follow that with a resistance building drill to work on gaining strength in those legs and lungs. Oh wait, it’s time to hit that 8 min block again to double up on that endurance. Yes!
Just when you think you’ve pushed & have nothing left, we’re going to finish the ride with some heavy gear sprints that are oh so effective at testing our limits. Challenge the Body to Change the Body… Right Here… Right Now.
*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: StraightUp Spin
- Trainer: Mere W.
- Date: October 18, 2015
- Length: 35:18
- 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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Get ready to dig down deep and find some mental toughness in this 45 min StraightUp Spin. Right outta the gate you’re headed into sweet surges & perfectly paced jumps. This fast & fun start ensures that you’re ready to push the limits in a leg strengthening, descending ladder drill designed to help you find and push your limits. You get some battery charging rest periods during this drill, so take advantage of them to allow yourself to push past your breaking point during the working portions of the intervals.
Wrap it all up with some fun; Jumps, sprints, and one final Tabata set to really crank up that calorie burn. Yeeeee-es!
Killer 20 Minute HIIT Spin Class
You’re thinking, “Only 20 minutes huh, that’s kind of weak.” Oh yeah, tell me that after it’s over baby, because this killer HIIT Training style Spinning Interval class is gonna kick your butt man! We filmed it on a whim so I didn’t have our usual filming mic on so the audio isn’t perfect, but trust me, you’ll get the gist. I drive you through this pyramid HIIT Training ride where what goes up, must come down. To see what I mean, hop on your bike and let’s do this. 🙂 ~Cat
*DOWNLOAD THIS CLASS TODAY FOR 15% OFF with PROMO CODE: “My15Off” now! We are offering this discount because we didn’t plan to film this class and we used a mic that we do not usually use to film, so you may notice the mic cut out a little. According to all the positive comments you see, that does not take away from the power of this workout though, so get it!*
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #2
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: FAT DESTROYING FUN
Visualize this: You’re so committed to this ride that you tape your feet to the pedals (just don’t actually do it. HA!). That means you can’t get off. You can’t stop. Not until you cross the finish line. You are “ALL-IN”. THAT is the attitude you need to bring to this class. 60 quick minutes filled with jumps, breakaways, steep to steeper climbs, rolling hills & more fat destroying fun! Bring that attitude, give it your best, and you will be rewarded with a HUGE calorie burn!
Can’t stop. Won’t stop. Don’t stop. Get it done, and when you comment, tell me that you went ALL IN!
GO!
30 Minute Spin March 20, 2016
Get ready to cycle your heart out in this low impact, but high power 30 min indoor cycling workout. This calorie crushing workout consists of a series of ultra-motivating songs, and is formatted to create a specific riding profile that will challenge you from start to finish. Expect fast standing and seated sprints, strong rolling hills, and some jumps for fun too! This workout truly has something for everyone. Enjoy the ride!
