Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
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Booty Toner + Ab Burner
Everyone loves those washboard abs and a firm bum, and this quick workout targeting your core and glutes does the job. In just 12 minutes, you’ll feel your mid-section melting and those glutes toning. It’s a fantastic add-on to any other SSoD workout, or just a quick solo body sculpter when you’re short on time. Hit play to give it a shot!
*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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20 Min Cardio Cycle
Brooke’s motivating, more soft-spoken coaching style has this way of making you believe in your ability to literally crush it, so get ready to crush some quick kCals by following this killer 20 Min Cardio Spin Class video with her. Enjoy.
*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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50/50 Bike to Floor
Are you short on time but still want to pack in a heart-pumpin’ sweat sesh? This 30-minute half cycle, half sculpt workout will give you the cardio burn and weight training that you’re craving, all wrapped into one… workout! It’s a 50/50 bike to floor full-body workout, packed with high energy tunes that’ll have your sweat drippin’ in no time. Get your weights ready, then hop on your bike because it’s go time!
*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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30 Min Circuit Bootcamp
Short on time, but need to tone and sweat? Then this 30-minute bodyweight boot camp circuit is for you! The circuit-style is a crowd favorite, and this one has non-stop challenging and fun moves that’ll get that heart pumping and make that body strong. Move, sweat, burn, get it!
*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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12 Min to Awesome Abs TRX Style
2 Master TRX Trainers. 10 of the Best TRX Ab Exercises. 12 Minutes that Fly By. Let’s go.
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40 Minute Ride of Hope
Hope: An optimistic state of mind based on an expectation of positive outcomes. There are sure times you may need an infusion of hope, and you WILL feel it during and after this Spin class with Brooke, the Queen of Positive! This class is a 40-minute inspirational cycle session filled with motivation, sweat, passion, and above all – HOPE. Plus, you’ll get crazy flats, epic hills, and intense jumps to give you the perfect sweat session. Hop on your bike and expect something wonderful!
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Soul-full Cycle + Core
Self-care isn’t only found in meditation and cozy slippers. It’s whatever fills your soul so you can serve yourself and others. And Brooke is giving this to you in a perfect, short virtual Spin lesson that’s filled with non-stop energy and feel-good fun: 22 minutes of all-out cycling followed by a quick core session and a stretch that honors YOU. Brooke reminds us “You can’t fill from an empty cup”…but you CAN after this sweat sesh. Hop on and give yourself this gift – you deserve it!
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Partner Cardio Cycle
Whatcha got? 2 people, 1 bike. Okay! 1 person, 1 bike. Okay! 2 people, 2 bikes, okay! This workout, well for lack of a better word, works for all those sweaty scenarios! Just watch the intro to learn just how this is possible. In this Spinning workout designed for 2 (or less), you cardio lovers are gonna dig how the floor exercises are fast-paced and action-packed. Join the fun!
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TRX Cardio: Drive to 45… AGAIN!
Well, you loved the original Drive to 45 TRX Workout so much that we brought you a sequel with the “Drive to 45… AGAIN!”. To make it doubly fun, we brought in Master TRX Trainer, Brooke, to team up with Brian to make it the Best TRX Full-Body Workout EVER. The 45-minute sweat-fest goes by super fast as you tackle 4 TRX and Body-Weight Exercise sets, hitting every major muscle group at least once.
Before you hit play, commit to using your body to maximize your results by engaging your core, using perfect form, and testing the limits of what your body can do for you. K, click play 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/
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Easter Celebration Ride
Time to honor life with this Easter Themed Spin Class designed for you to feel uplifted, inspired, and full of hope, while pushing your body to leave it all on the bike! We can about guarantee that this workout for your mind, body, and soul will give you an endorphin rush that will leave you feeling unstoppable. Let’s celebrate!
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Bike, Back & Bicep Burner
Get ready to fly through a quick 30-minute Spin Sculpt class, starting with a sweat-soaked 15-minute online Spin to get your heart pumping. Then hop off for a killer upper-body sesh with a focus on the biceps and back. Embrace the burn – first burning some kCals on the bike, and then finishing up with a muscle-toning burn on the floor. Grab your weights and let’s ride!
*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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TRX Butts & Guts
This 20-minute TRX Glute & Ab Workout is packed with some of the best TRX exercises to tone the butt muscles, burn fat off the mid-section, and firm up the abs. And though the class targets the core, you’ll walk away feeling like you just accomplished a full body workout. Get ready to have a lot of fun with a whole lot of sweat! Let’s go.
This workout does not include a warm-up or cool-down, but we have some great options here!
