Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
Cruising in the 70s
Equipment: Indoor Cycling Bike
When the mood to groove strikes, you’ve just gotta get your SWEAT on to the ‘70s! This ‘70s Themed 30-minute indoor cycle will have you getting up and getting DOWN with hills, sprints, and jump drills to get your heart racing. No slo-mo for us, THIS is how we cruise SWEAT-style. Let’s get our groove on!
- Class Type: 30 Minute Spin
- Trainer: AJ
- Date: March 3, 2022
- Length: 32:28
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Recovery Ride: A Gift to Yourself for Working Hard
There is nothing better than the reward of working out. Knowing that you’re capable of doing something, and then doing it, makes you feel so alive! This ride is the gift to yourself for your prior successes. It is the ride that defines the potential of greatness. So open it!
*Optional additions mentioned during this class (copy/paste link in your browser):
(Take Before Recovery Ride) Cat’s “Killer 20 Minute HIIT Spin Class” – https://www.studiosweatondemand.com/classes/30-minute-spin-classes/killer-20-minute-hiit-spin-class/
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.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://www.studiosweatondemand.com/classes/stretch-restore-workouts/;
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!
Summer Vibe Ride
Before you put the sunscreen on and hit the beach, get your cardio in with this indoor cycle workout with a summer vibe. Hit the drills hard with a little of everything – climbs, jumps, endurance, and even Tabata. That’ll get your heart pumping and legs burning before you wrap it up with a sunshiny summer stretch. Hop on and shine!
Spin: Give Me 20!
When planning your day, your workout is an essential component, but it often falls by the wayside because of work, family, and other responsibilities. If you’re saying “I don’t have time”, this short in-app Spin class eliminates the excuses, showing you how to maximize limited time. A 20-minute workout is far better than nothing, and every bout of physical activity (10 minutes or greater) contributes to a fitter, healthier, and very likely happier you. So hop on your bike and give me 20!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://www.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://www.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://www.studiosweatondemand.com/classes/stretch-restore-workouts/
