Min
- Class Type: Body Sculpt
- Trainer: Alex
- Date: April 2, 2026
- Length: 29:45
- 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
Thick Thighs Save Lives
Equipment: Aerobic Step / Bench / Dumbbells
Lower body strength that doesn’t skip leg day.
This lower-body burner focuses on quads, glutes, hamstrings, and hips with compound lifts and targeted moves that challenge strength and stamina. Alex programs this one to make you work hard while still moving well – think controlled reps, strong stances, and just enough spice to remind you why leg day matters.
This workout does not include a cool-down stretch, but we have some great options here!
- Class Type: Body Sculpt
- Trainer: Alex
- Date: April 2, 2026
- Length: 29:45
- 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
Sculpt February 5, 2015
WARNING LABEL: This training is meant for more advanced fitness levels.
Does that mean you shouldn’t try it if you don’t consider yourself crazy athletic? Well no, it doesn’t mean that. You don’t know if you don’t try. You might grab lighter weights than suggested, or do 20 reps to our 30, or you might do half today, and half tomorrow, or you might just say “Forget that! I’m not doin’ it!”. Ha.
“It” means “Cat Kom’s Dirty Thirty, Dirty Dozen” where she takes 12 exercises (some traditional and some creative) and has you do 30 reps in a row, plus some “fun” transition drills between each. It’s a killer full body workout. You might need a swear jar handy by the way. Put a quarter in it each time you even think about cussing, then donate the $ to a good cause, which might just mean a new pair of smaller skinny jeans. 🙂
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!
3, 2, 1 Block-Party Bootcamp
When you press play on this 60-Minute Block-Party Bootcamp Workout, it’s not just about how heavy you can lift, but also how long, because there is a massive emphasis on both Strength AND Endurance. Your periods of work are longer than usual with 7 supersets where you’ll push for 3, 2, and 1 minute periods in a fun block format. You up for the challenge? 3, 2, 1…go!
Amazing Arms & Abs
Define those bis, tris & shoulders and carve up that core in this quick body-solid 15 Minute Arms & Abs Workout. This class is great for a quick date night tone-up, or add it to a Spin class as a fun finisher. So, grab some dumbbells and let’s fire it up!
*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
