Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
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Christmas Cardio (Ride or Run)!
Chestnuts roasting, mistletoe, caroling, and an SSoD Holiday class… Those are our Christmas traditions baby! This time there is a new elf in the mix as Satoka makes her SSoD debut in this festive, fun, fantastic, fitness fest. And, as a bonus gift, you can choose to make this cardio workout either a Christmas Running Workout by trotting with Brian, or a Christmas Cycling Session following Satoka. It’s beginning to look a lot like Fitmas, so let’s go!
This workout does not include a cool-down, but we have some great options here!
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Team Time Trial (TTT)
There are few cycling races as awe-inspiring as the Team Time Trial (TTT), where each rider (solo riders or partner options available) takes turns pulling the group at higher power for a short period of time. This limit-pushing time trial cycling session simulates the intensity of a TTT with 28 non-stop minutes of “Go!” For this race, Zen Master Mike and his motivational cycling partner, Brian, team up, dividing the ride into two 14-minute splits, challenging you to work harder and smarter in the second half than the first. Clip in, it’s go-time!
We suggest you do an extended warm-up and cool-down on your own – we have some great options here!
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Skip, Hop & Jump Warm-Up
Why warm up before you shred? A solid warm-up raises your body temperature, increases your blood flow, decreases the chance of injury, and reduces muscle soreness. Why pick this plyometric warm-up you can do with either a jump rope or a hand towel? Because it’s fun, effective, it’s led by Brian (he is SO fun), and because it features a cameo by Olga! You’ll hop, skip, jump, and be ready to slay, smile, repeat!
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TReXpress: Upper-Body Blast
This total upper-body TRX workout is 1 of 3 workouts in the TReXpress series, where each workout is less than 9-minutes and has a fun “build it up” circuit format. Carve the back, shred those shoulders, tone your tris, tighten your pecs, and beautify those bis – click play to play!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://bitcotprod.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
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/
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TReXpress: Legs & Buns
Say hello to lean legs and tone buns! This is 1 of 3 workouts in the TReXpress series, where each workout is less than 9-minutes and has a fun “build it up” circuit format. Crush calories and build lean body mass in this quick TRX Leg & Bun Workout. Let’s kick it!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://bitcotprod.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
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/
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TReXpress: Cardio & Core
Cat just told me, “I filmed this class 3 days ago and my abs are still screaming!”. This is 1 of 3 workouts in the TReXpress series, where each workout is less than 9-minutes and has a fun “build it up” circuit format. Burn fat and tone your tummy in the best TRX Cardio & Core Workout I’ve ever taken by clicking play now!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://bitcotprod.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
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/
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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!
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Strength Training Chair Workout
This challenging seated strength workout for limited mobility can also be done without any lower body mobility, which is great if you’re rehabbing an injury, cannot stand at all or for long periods of time, or simply looking for a different type of push. By using free weights and a chair, you’ll fire up your core as you also focus on balance with each and every tone-tastic movement. While this workout targets your upper body, it also integrates some optional lower body muscle burners. Pull up a chair and get to work!
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AMRAP Bootcamp
TS Eliot said, “Only those who will risk going too far can possibly find out how far one can go.” What better way to test that for yourself than a good old AMRAP Bootcamp workout with dumbbells!? It’s you vs. you for “As Many Reps As Possible” in this class that will test your limits with 40 minutes of full-body muscle swelling fun. You’re an athlete, now prove how far you can go!
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Indoor Cycle Time Trial
Ready to push the limits and spin toward your truth? This high-intensity indoor cycle workout simulates the individual time trial (ITT), also called the “race of truth”. Test your endurance, condition your body, and invigorate your mind as you ride against the clock. Rider’s ready? 3, 2, 1… Go!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://bitcotprod.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
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/
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9 Min Cool Down Ride
Now that you’ve tapped that red zone and crushed your workout, your body deserves a proper cool down with this 9-minute active recovery ride. Guided by 3 energizing songs, you’ll gradually bring your heart rate down and regain your breath. Properly cooling down with active recovery is key to maintaining a healthy workout routine and to reducing muscle soreness, so favorite this cool down cycle class and have yourself a great day!
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9 Years. 11 Trainers. 1 Killer Ride.
11 Trainers to Celebrate 9 Years in 1 Class. TONS of Fun. Buckets of SWEAT! Click play for this 90-minute long online Spinning class to feel more accomplished than EVER! Leggo.
