Min
- Class Type: Body Sculpt / Killer Cardio
- Trainer: Fred
- Date: December 7, 2025
- Length: 52:35
- 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
Row with it!
Equipment: Dumbbells / Rower
Join Fred for a powerhouse combo of rowing intervals and off-rower strength that hits your whole body without overloading your legs. You’ll pull for power on the rower to build endurance and fire up those legs, then hop off for upper-body sculpting that targets your shoulders, chest, and arms.
- Class Type: Body Sculpt / Killer Cardio
- Trainer: Fred
- Date: December 7, 2025
- Length: 52:35
- 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
30 Minute Strength & Stamina: Body Burn Blast!
See ya fat & hello lean muscle! This quick class hits the full body (shoulders & core get some extra love) & keeps the heart rate up so fat is torched as lean muscle is being built underneath! The idea: Get rid of the fat so you can see that muscle!
*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/;
Strength Training Pull Workout
Pull ahead of the well-toned crowd in this amazing 20 minute on-line pull workout, focusing entirely on strength-training PULL exercises – those where the muscles contract when weight is being pulled towards your body. Using heavy dumbbells and an optional resistance band (bonus: if you’ve got a pull-up bar, you’ll get to use it. Woot woot!), you’ll get lots of work on the back, biceps, shoulders, and legs (and even some pull exercises for abs), with the rest of those beautiful, toned muscles gettin’ some love as well. And the last set has a surprise included. Git it done!
*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 10 Minute Back and Upper-Body Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/10-minute-back-upper-body-stretch/
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
HIIT + Core: Body Weight Blast
No equipment, no excuses… all you need is you, yourself, and Jess in this upbeat, energetic body weight workout video. Start with 30 minutes of HIIT training, giving it your max effort & working all the major muscle groups. Then get a bonus 15-min core & stretch sesh that’s a complete ab workout in itself, including some oblique exercises to strengthen your core and carve your waist. Your heart rate will stay up, sweat will pour down, and pride in completion will stick all day. Hit it!
38 Minute Kettlebell (or Dumbbell) Sculpt
I think I’ll let Olga describe this, but when you read it you MUST do so by inserting her Russian accent to really get it.
Olga says, “Short, but intense workout that can improve your aerobic capacity as well as ability to burn fat long after workout is over. Tabata consist of eight 20 second intervals of kettlebell training followed by 10 seconds of rest, alternating with 20 sec of burpees. If you can’t do burpee, do a squat. Five rounds and you’ll be done. It may look easy on the paper but trust me it’s not.”
