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Next Level Spin
Equipment: Indoor Cycling Bike
If you’ve been looking to take your fitness to the next level (whatever that means for YOU), this high-intensity Spin class will do the job. The drills are hardcore, ranging from hills and sprints to mixed terrain and intervals. Challenge yourself to up your gear, RPMs, and grit to power up and make real changes to your body. Press play to take it to the next level!
This workout does not include a full warm-up or cool-down, but we have some great options here!
- Class Type: 30 Minute Spin
- Trainer: Rebecca
- Date: August 20, 2023
- Length: 32:09
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Other Classes You Might Like
Cycle: HIIT it Here.
Get ready to knock it out of the park with this killer 20 Minute HIIT Spinning Session! After a short warm up (we encourage you to do a little extra on your own before starting), we’ll head right into a 10 minute HIIT climbing drill where the intervals will get progressively longer as the rests get shorter. Next… repeat the same drill, but on a flatter road this round.
This HIIT Cycling Workout is a short but intense ride that’s designed to boost your fitness and burn off fat, while maintaining lean muscle mass. Sounds good, right?! So, whatcha waiting for? Just HIIT it Here.
*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/
Express Endurance Sweat
This express workout is all about building your cardiovascular and muscle strength. The drills alternate between hill climbs and endurance rides, adding up to a 20-minute calorie-burning indoor cycle working every single minute. You’ll be in and out of the saddle, but if high-speed standing isn’t your jam, no worries – the standing speed never gets too fast or too long, so this is a great class for those who typically have to modify the standing. Time flies when you’re having this much fun, and by the end, you’ll really be livin’. Warm-up and get your move on!
Format: This jumps right into the workout, so be sure to do your own warm-up and cool down (see suggestions below).
*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/
Candlelit Restorative Ride
If you feel like life is always in high gear, or maybe the aches and pains are setting in, this ride is the gift you need to give yourself. Trainer Brooke will dim the lights and guide you through a lower intensity cycling restorative workout designed to improve the flow of oxygen to your muscles and joints while calming your mind and feeding your soul. Let’s take the time to reset and restore right…now.
This workout does not include a cool-down, but we have some great options here!
Girl’s Night Out Cycle
Where my girls at?! Are you ready to parrrrrt-tay!? And sure, you guys can hit the club with us too, but just know when you click play on this Girl’s Night Out Spin Class video you’re gonna have to meet us on the dance floor (aka your bike – whatever, it’s our party) for 30 minutes of all-out fun, Studio SWEAT-style! Y’all ready, divas? Let’s hit the club!
