45 Min Fun Dance Cardio!!

Get ready to move! This 45-minute dance cardio workout is packed with energy, rhythm, and fun. Whether you’re looking to burn calories, break a sweat, improve your coordination, or just let loose, this session has it all. Follow along, enjoy the music, and let the good vibes take over!

Second ½ a Happy Hour!!

The only thing missing from the first “Half a Happy Hour” class was the 2nd half. Well, here it is! And this fun 30 min indoor cycling ride is packed full of even more fun, laughs, sweat, and mandatory sing-alongs. So, warm up those voices because we’re about to belt it out as we climb, sprint, run, and move to high energy songs that are even more fun on a bike than in a bar. Improve your day, click play!

This workout does not include a cool-down, but we have some great options here!

It’s Row Time – a 20 Min Erg Workout

The challenge is yours in this cardio-crazed 20 minute erg workout. With the use of several different strokes where you’ll change your hand positions, stroke volume, and tempo, it’s designed to build muscle and improve technique. Hop on, it’s row time!!

This workout does not include a warm-up or cool-down, but we have some great options here!

60 Min Cycle: The Breakup.

We’ve all been there. The end of a romantic relationship tends to bring about some serious feelings. While the stages of a breakup can vary from person to person, in this emotional hour-long spin class we’ll focus on these stages: sadness/depression, anger, confusion/bargaining, acceptance, and finally being in that happy place again. Be prepared to channel all those feelings into our effort as we tackle various terrains such as heavy hills, intense intervals, and flats to gather ourselves – all to help us feel the power of moving on. Let’s do this.

20 Min Soreness Slayer

For those times when you feel so sore from head to toe and you just want to feel better, we got you! Just click play on this no-repeat dynamic stretch session with the beautiful Dalia. It’s also a perfect long warm-up or cool-down for your next strength training workout. Click play to feel better today!

Killer 20 Min Intervals Ride

Looking to escalate your cardio capacity? If so, click play on this killer 20 Min Indoor Cycling workout that focuses on interval training, where you’ll push into those higher heart rate zones between active recovery periods. Remember, the rest periods are equally as important as the pushes – you want a full tank going into each press. Experience your gains now!

This workout does not include a cool-down, but we have some great options here!

8 Moves in 8 Min: Explosive Exercises

Get ready to feel the burn in this vigorous 8 minute workout where the focus is on the Leg & Core. In under 10 minutes you’re going to get after some of the best plyometric exercises in a no-repeat fashion.

This workout does not include a warm-up or cool-down, but we have some great options here!

Cat’s On-Off-a-Thon (45 Min Spin Sculpt)!

Time doesn’t fly any faster than when you’re in a Spin Sculpt class packed with dismounts. That’s why Cat’s bringing you the On-Off-a-Thon, a 45 Min fusion workout set to high energy EDM music, where you alternate between cycling drills on the bike and strength drills on the floor every other song. So, fuel up and let’s crush it!!

20 Min Bedtime Yoga II

Put on your comfy clothes (or pajamas!) and get ready to calm your body and rest your mind in this relaxing all-levels, short yoga sequence designed to get you ready for a good night’s rest. Step up your sleep quality with this Bedtime Yoga tonight!

Josh Loves Hills (30 Min Cycle)

Did you know that Coach Josh loves a killer spin class packed with a LOT of hills to climb? Yep, he is SO fond of them that he decided to do them for half an hour and you, my dear, are invited!!! When you click play you’ll see that each hill drill will get progressively longer, allowing you to push through jumps, sprints, and other movements to keep that heart rate high and those legs on fire. But don’t worry, there will be short roll outs between each drill to let you catch your breath. Let’s climb!

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

Fun Standing Core Workout!

Your midsection is going to feel super engaged, strong, and lean after a few rounds of this fun standing core workout! Dalia, with her infectious and positive attitude, will guide you through some of the best exercises for your abs and back (which is part of your core), and all while never dropping to the mat. So, stand up and crush it by clicking play now!

Pro Tip: Keep the dumbbells used for this one light or you can even just use cans of soup or water bottles for a nice burn.

This workout does not include a warm-up or cool-down, but we have some great options here!

The Love Train II (60 Min Cycle)

Take your second ride on the Love Train to experience 3 amazing cycling dudes, positive vibes, fun banter, songs about the joys and trials of relationships, and killer cycling drills! In this Valentine’s Love Themed Spin class, Mike acts as the conductor, kicking things off with vintage Mike warmup drills and wisdom. Brian motors through the middle of the journey with sprints and steady endurance. Then the end of the ride is led by Fred, with his welcoming smile, motivational cueing, and, of course, his mad sing-along skills. All aboard!

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

50 Min Pyramid HIIT Circuit

Get ready to carve it up in this killer 50-Minute Pyramid-Style Full Body HIIT Workout where you’ll complete 7 exercises in a fun, progressive circuit. Once you make it to the top and you’ve done all 7 exercises, you’ll get to do them again as you work your way down. Crush it!!

15 Minute Pop Princes Ride

In this short, but sweet Spin class get ready to ride to tracks by two of Satoka’s favorite pop princes. Can you guess who they are? I guess there’s only one way to find out – hop on that bike and PUSH PLAY to see who these heartthrobs we’re going to sweat it out to are now!

Pro Tip: This express ride does not include a warm-up or cool-down, so cycle on your own for a few minutes before hitting play, and stretch after if this is your last workout of the day. We have some great warm-up and cool-down options here!

Total-Body Terrific 2s (40 Min Sculpt)

This isn’t the Terrible 2s, it’s the Terrific 2s – a 40-minute lifting workout that’s good for women and men looking for a well-paced total-body strength session. In it, you’ll start with a yoga flow inspired warm-up before moving to your strength sets, where you’ll be doing 2 exercises at a time, each for 40 seconds and 2 rounds. Between exercises you’ll get 20 seconds where you can rest, or do the bonus body-weight exercise of the round. Between sets you’ll get 1 min to recover and learn the next moves. Let’s lift!

This workout does not include a cool-down, but we have some great options here!

45 Min Fun Club-Style Spin & Sculpt!!

Get ready to have so much fun as Elli encourages you to get lost in the beat and just have a really good time with her and the others in the class. You’ll absolutely scorch and sculpt with killer high rep exercises on the floor between a few explosive cycling sets. I guarantee you’ll LOVE the energy from Elli and crowd in this 45-min fun club-style cycle & strength workout. Just let yourself do what intuitively feels good, and surrender to the sweaty joy!!

This workout does not include a cool-down, but we have some great options here!

60 Min Super-Sets Strength Workout

Sometimes we lift heavy, sometimes we lift light, and this time we lift medium. This hour-long lifting class is full of combo moves, supersets, and strength training exercises that make you feel just plain good when you’re done. Just grab your weights, a mat, and a smile, then press play to power up now!

The New Age Road (30 Min Cycle)

Get ready to hit the road in our 30 Min Classic Indoor Cycling Class where the drills are traditional, but where Coach Jess adds a bit of “New Age” flair. Expect strong power-building climbs and some other killer drills to improve strength & endurance. Hop on your bike, and let’s hit the New Age Road now!

My First Recovery Workout

Recovery can look like many things; it can be resting, stretching, and in this case, active recovery with our beginner-friendly 30 minute active recovery session that’ll get your body feeling better and ready for your next hard workout. AJ will guide you through exercises to help strengthen the smaller muscle groups that support our larger ones and help you move in ways our body should be moving every day. So, get in comfy movable clothes, and grab a towel, a mat, and a chair if you have one, and let’s do this!

60 Min “Your Mood. Your Music” Ride!

What kind of mood are you feeling today? A bit tired, or raring to go? Need some quiet time, or some jarring blasted tunes? Pick a playlist that matches how you feel and enjoy this 60-minute Spin class without built-in music! Whether it is Classical, Jazz, Rap, or Rock n Roll, your music choices will align with your mood and make this indoor cycling session different every time you choose it!

This workout does not include a cool-down, but we have some great options here!

Ladders to Lean 30 Min Sculpt Session

In this dynamic full-body workout you’ll use a variety of dumbbell weights to perform single reps of exercises, then double reps, then triple reps, and so on until you get all the way up to 8 of each – like you’re climbing a ladder to get lean! The workout is designed to keep you moving, building strength, and pushing your limits. And, it’s perfect for all fitness levels – come ready to lift, sweat, and sculpt!

45 Min All Levels Zone Ride

This All-Levels Spin class focuses on endurance and mastering your heart rate zones. Coach Cat Kom will guide you through seven back-to-back 6-minute drills where she coaches you on how to control your heart rate and intensity levels while you ride. You do not need a heart rate sensor to benefit from this ride, but if you have one, do wear it. And, remember that the goal of this Zone Ride Cycle class is accuracy and control. Spin masters unite!

Note: This class was originally a 60-minute workout with some floor work at the end, but many asked for a cut with just the riding, so here you go!

This workout does not include a cool-down, but we have some great options here!

20 Min Max Power Rock

This quick 20-minute cycling workout is the definition of what we at SSoD call a “Quick Sweat.” You’ve just got to knock it out for 7 songs, with each set utilizing max power in varying forms. Coach Jessica said to expect “a lot of climbing and some solid endurance riding.” Press play to feel your max power today!

This workout does not include a warm-up or cool-down, but we have some great options here!

“The 9er” Tread w/ Fred Run

This 40 minute treadmill run called “The 9er” is exactly what the name says! Four 9-minute rounds of running, with 1 minute recovery periods between each. Each round is broken into three progressive 3-minute blocks, all of each 9er ending with a faster pace. Fred also gives some valuable running tips & techniques along the way. So, press play and enjoy “The 9er”!

This workout does not include a warm-up or cool-down, but we have some great options here!