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    WE LIFT: Functional Core Workout

    Ya know those ab workouts that are so good that you feel like you’re wearing a corset when you’re done, but it’s really just your own beautiful muscles holding everything in tight? Yeah, this is one of those. So click play on this short Core Carving Ab Workout anytime, or as video 2 in the amazing WE LIFT 18-Week Guided Strength Training Program. Either way, let’s get our abs on!

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    The Pain Train Ride

    Shovel some extra fuel in that engine because this chain gang is about to leave the station! Tag-team teaching this 60+ minute really tough, high-intensity Spinning class are Cat, Brian and AJ, and it’s called the Pain Train for a reason. But, listen… any fitness level can take this class. I mean it, just go at your own pace and have some fun with it. Do not be intimidated because we’re not intimidating. Click play, you’ll see. Just c’mon ride the train, and ride it – choo-choo!

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    15-Min Kid’s Energy Release

    The goal of this video game-themed fitness class for kids is to use your fitness superpowers to work through 4 levels of challenges. Your badges will be 1) Energy Release 2) Fun 3) Team Work, and if you beat the bad guys who are trying to defeat you, 4) Victor! You’ll do things like jump over objects, duck under items thrown at you, hop on Lily Pads over water, lay low to hide out, jump high to earn “power-ups”, and run real fast in place. And… to finish, you’ll unleash a “secret weapon” to claim victory and get your team across the finish line to safety.

    Ready, set, play!

    P.S. Although designed for kids, there is no age limit for this class.

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    10 Years of SWEAT – Anniversary Spin Sculpt

    Get ready to experience 10 Years of SWEAT all in about 70 sweat-soaked minutes. It starts with a 40-minute variety ride with cameos from all your favorite Spin instructors, and then moves to the floor where you’ll lift weights, dance, do some pilates, yoga sculpt, and more! Such a great way to celebrate the 10 Year Anniversary of the best spin class app and the best team. Happy Anniversary SSoD… let’s sweat!

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    Ab & Core: 10 Min of Tough, Part 2

    Y’all love a sequel, so Brian’s bringing you a killer under 10-minute core workout that blasts your mid-section just like the original did. Cycling through 4 different ab exercises, you’ll improve balance and core stability while carving those washboard abs. Stack this one to one of your other favorite SSoD workout classes, or do it on its own when time is tight. Click play to carve it up now!

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    40 Minute On-Off Cycle Sculpt

    On and off may be the theme of this quick transitions cycle and sculpt, but you’ll need it ON full blast for the full 40 minutes with this one. You got me? We’re alternating between bike and floor every other song, so give each position your full focus. When we bike, we lock in and ride. When we hit the floor, it’s time to torch and tone. Grab your dumbbells, hop on your bike, and turn it on!

    Disclaimer: This might not be the best Spinning class for beginners, but we do have so many others that are in our amazing Cycling Classes library!

    This workout does not include a stretch, but we have some great options here!

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    Indoor Duathlon Workout

    Cycling and Running in the same workout? Yep, that’s exactly what you get in this 60-minute Indoor Duathlon Workout. We call this cardio monster “Brick” because you are stacking two disciplines on top of each other with minimal transition or rest between. Starting on the bike, we’re powering through flats, climbs, jumps, and sprints. Then we transition FAST (just like a real duathlon) onto the treadmill for a heart pumpin’ 5K. The bike and tread sessions by themselves are great workouts, but the magic happens when you put ‘em together. Hop on and let’s do this!

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    Mastering Mountains 2

    The sequel to the SSoD class replayed more than any other, the workout designed to test your grit, the follow-up to the most popular Spinning class out there has finally been released – Mastering Mountains 2. This 75-minute calorie crusher is broken into 4 days on the mountain, so if you’re not ready to do it all at once, just tackle 1 or 2 days at a time and you’ll still complete the journey with Cat & Brian. Get ready to climb.

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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://iiab.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://iiab.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://iiab.studiosweatondemand.com/classes/stretch-restore-workouts/