Min
- Class Type: Body Sculpt
- Trainer: Alex
- Date: December 14, 2025
- Length: 19:39
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 14 days!
No credit card required,
with over a hundred classes,
and new ones added each week
Functional Means Looking Jacked
Equipment: Dumbbells
If you’re looking for a challenging workout you can complete in only 20 min, look no further. All you’ll need for this workout is some dumbbells, a mat, and a mindset that’s ready for a relentless attitude. This is a full body workout that mixes bodyweight exercises and dumbbell exercises at a quick pace for the busy individuals who only have half an hour to improve their health. We’ll touch on some common form faults and make sure you get that sweat on.
This workout does not include a cool-down and stretch, but we have some great options here!
- Class Type: Body Sculpt
- Trainer: Alex
- Date: December 14, 2025
- Length: 19:39
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 14 days!
No credit card required,
with over a hundred classes,
and new ones added each week
Other Classes You Might Like
15 Minute Lower Body Sculpt
Time to carve up those legs and buns with one of the best lower body workouts with dumbbells I’ve ever taken! It’s a classic Mere W 4×4 format – that’s just 4 toning exercises, completed 4 times. Simple? Yep. Easy? Nope. Just to be sure you feel the burn, she added a quick finisher guaranteed to set those glutes on fire. All you need is a set of dumbbells and 15 minutes to get some lean legs and buns. Grab those weights and get ready to work!
*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
22 Min Barbell Burn
Got an old barbell collecting dust? Time to bust it out (or grab some heavy dumbbells) for this online full-body barbell workout. This heavy-lifting, muscle-building class is set up as a quick 22-minute session with two sets of every move. Or for an extra killer workout, ring that bell and hit replay for a 4-set, killer 44-minute workout. Let’s burn baby burn!
This workout does not include a cool-down, but we have some great options here!
Build the Movement: Pistol Squat & Hollow Body Hold
This session is all about learning two powerhouse movements: the pistol squat and the hollow body hold, from the inside out.
Axel breaks each movement down into its essential components, layering joint prep, mobility work, isometric holds, and controlled strength progressions to help you build true ownership of the positions. You won’t rush the reps. Instead, you’ll spend time developing ankle and hip integrity for the pistol squat, and deep core engagement and spinal control for the hollow hold.
By strengthening the joints and connective tissue first, you create stability before intensity, leading to cleaner mechanics, better balance, and more resilient strength.
This is smart training for athletes, lifters, and anyone who wants to move with precision, control, and confidence.
This workout does not include a full cool-down & stretch, but we have some great options here!
Leg Destroyer
If you want killer legs, this is the lower-body strength session for you. In fact, it’s a really great leg class for skiers, snowboarders, or watersport athletes to get conditioned before destroying the mountain or the wake. Trainer Mike W is going to move you non-stop to the beat, working up two progressively harder peaks. Playing with each rep’s speed, the focus is on your muscles’ time under tension, creating little micro-tears that build back stronger. Pop it like a squat!
This workout does not include a cool-down, but we have some great options here!
