Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
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Battle of the Brunettes
Some say blondes have more fun, but you might feel different after this dynamic cycle and core class where the theme is the Battle of the Brunettes! These dark-haired divas are comin’ at you with a little Latin, some ‘80s rock, and a lot of soul, and trainer Jessica uses the tempo of every song to drive the drill. And hey, it’s a battle, so don’t be surprised if we throw in some sucker punches too. Hit play to channel YOUR inner diva!
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Classic Power-n-Rock Ride
Your legs will be “shaking all night long” when you’re done with this 30-Minute Spinning workout with Rock-N tracks to inspire the ride. Power is the name of the game for the first part of the class, so you’ll be pushing your legs to the max while singing along to some old-time tracks that you likely know by heart. And, “don’t stop me now,” because the finisher boasts some fun jumps and speed work. Press play and “ride this way”!
*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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Youth Knockout Battle
This nonstop youth cardio boxing workout is a really good boxing workout for kids, and even for YOU. With punches, cardio bursts, and strengthening exercises, these are simple body-weight moves anyone can follow for a quick total-body workout for the whole family. Get ready to rumble and knock it out!
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HIIT Progressive Intervals
Bring your high-intensity and high-heat effort for this cycling class with progression intervals. You’ll only get 5 working songs, where the duration of the interval, as well as your endurance, increases with each drill, starting with 10 seconds, and working up to a minute. Your “breaks” will be active recovery, making every moment count and every sweat droplet fall. Can you handle the heat? Give yourself 20 minutes and let it burn!
*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 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.
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Leg Day – Heavy Lifting
Did someone say, “Leg Day”!? Oh yeah, we did! You’ll get a quick full-body warm up to get your heart rate up and your body stretched and ready to move. But then this heavy dumbbells leg day workout is all glutes and legs. In an AMRAP (as many rounds as possible) format, you’ll go through five 4-minute supersets designed to carve definition into your muscles. Balance work is a side-benefit with some squat/deadlift combos that just might perch you on a single leg at a time. Once your legs are trembling, we’ll wrap it up with a bonus 4-minute ab session at the end and a quick cool-down stretch. Grab those heavy dumbbells and shake a leg!
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SWEAT Tsunami Cycle
No joke, you WILL drop tidal wave level sweat and some major kCals in this hour-long, high-intensity Spin workout. After a warm-up that shoots you straight into the fat-burning zone, the drills come at you in pairs – two songs each of accelerations, climbs, speed, and mixed terrain. And just when you think you’ve finished them all, you’ll get to repeat the sequence with one song each, and a little surprise or two thrown in. At the end, we’ll hit the floor for a long flowy stretch to bring your heart rate back down and reward your body. Grab a towel, hop on your bike, and prepare for a tidal wave of sweat to hit you!
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60 Min Tabata Bootcamp
What’s better than a one-trainer Tabata workout? You guessed it – two trainers driving you through a full 60-minute Tabata bootcamp workout! This class is packed with action as Olga and Jessica partner up to get your heart pumping, sweat dripping, and every major muscle group feeling the burn. This class consists of 5 blocks of work, 8 min each (remember, a true Tabata is 4 minutes, so each block is 2 Tabatas!), alternating between strength and cardio blocks. Double trouble, double fun, double Tabata – go get it done!
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7 Min Dynamic Warmup
One key to a great workout, whether cardio or strength training, is a solid warm-up. This online pre-workout warmup routine is designed to get your muscles warm and your heart rate starting its climb. Jessica starts you off with a quick hip-opener, then moves you into a dynamic flow with several total-body movements. Once you’re done, you’ll be ready to hit “play” on your fave Studio SWEAT onDemand workout. It’s time to warm it up!
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Quick Shoulder Shredder
When you want svelte, sculpted arms, you’ve got to start at the shoulder. And this 12-Minute AMRAP Shoulder Workout is the best way to do it. With two 6-minute circuits, 8 reps, and limited recovery, you’re shooting for as many rounds as possible (AMRAP) for shredded shoulders. Some tips for success: grab weights according to your shoulder capability with a lighter set nearby, and to avoid injury please be sure to do a DIY or SSoD warm up (see options below) before you start. Ready, set, shred!
*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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Mixed Terrain Ride
Sometimes you hop on the Spin bike and want to listen to the music, the drills, and just get your ride on. But other times, you want to visualize that outdoor ride – hills and valleys, a gravel road, the muddy river, maybe even a mountainous climb thrown in there. This high-energy 30-minute outdoor-simulating cycling class features tons of mixed terrain that’ll give you all that while you build leg strength and get that heart pumping! And when you’re back at the “parking lot” we’ll give you a bonus 10-minute dumbbell and bodyweight core session to round it out. 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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HIIT + Core: Body Weight Blast
No equipment, no excuses… all you need is you, yourself, and Jess in this upbeat, energetic body weight workout video. Start with 30 minutes of HIIT training, giving it your max effort & working all the major muscle groups. Then get a bonus 15-min core & stretch sesh that’s a complete ab workout in itself, including some oblique exercises to strengthen your core and carve your waist. Your heart rate will stay up, sweat will pour down, and pride in completion will stick all day. Hit it!
