Ab & Core 
Mind & Body 
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Spin 
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Youth 
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30 Min Moderate Rolling Hills Ride
Equipment: Indoor Cycling Bike
Riding on your rest day doesn’t mean you have to stay on a flat road. When you’re looking for a change of scenery, try this Lower Intensity Intervals Spin Routine which we call “Moderate Rolling Hills” because each climb is followed by a nice downhill ride to allow you to catch your breath before heading up the next hill. Let’s roll!
- Class Type: 30 Minute Spin
- Trainer: Monica
- Date: September 24, 2023
- Length: 30:13
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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20 Min Spin to Begin
So, you’re just starting this whole indoor cycling thing, huh? That’s cool. We got you, because this is a 20-minute Spin workout for beginners! Now, does that mean that it’s going to be easy? No. Any exercise new to you is going to challenge you. But, trainer Jess will be there to motivate you, guide you, and push you to be your best.
Remember, to get stronger we must challenge our limits, not be limited by our challenges. Let’s do this.
This ride is also great for those looking for a lower-intensity cycling class, or a recovery ride.
*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/
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/;
Killer 20 Min HIIT 2!
Let’s just say that this is definitely not your mama’s exercise bike training class. It’s a killer exactly 20 Min HIIT Spinning workout that is gonna hurt…so…good! This sequel to Cat’s original Killer 20 Min HIIT is an absolute butt-kicker. You’re gonna love it…and hate it…but mostly love it. Let’s go!!
P.S. IF YOU DO NOT GEAR UP AND REALLY PUSH YOURSELF YOU WILL NOT BE GETTING THE BENEFITS OF THIS WORKOUT. YOU SHOULD BE COMPLETELY GASSED AND NEED EACH BREAK. IF NOT, YOU’RE RIDING LIGHT. IF YOU THINK THERE ARE TOO MANY BREAKS OR THEY ARE TOO LONG…YOU DO NOT HAVE ENOUGH GEAR OR GRIT ON. IF THAT HAPPENED TO YOU, TRY AGAIN ANOTHER DAY AND STEP UP YOUR GAME. YOU’ll BE GLAD YOU DID!!!
This workout does not include a warm-up or cool-down, but we have some great options here!
Max Power 20 Min Cycle
You’re gonna want to warm up before hitting play on this high-intensity indoor cycle class. Once we start, we’ll hit max power for 1200 straight seconds, start to finish. This is a great quick burn on its own, but if you’ve got time, use it as a calorie-killing filler in your workout sandwich. Power up and let’s ride!
This workout does not include a warm-up or cool-down, but we have some great options here!
