Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
Total Body Tread & Tone – w/ Cycle Option
Equipment: Dumbbells / Treadmill # of Dismounts: 2 Dismount Spots: Multiple Throughout
An exceptionally planned Treadmill and Weight Lifting Workout designed by your one and only SSoD Chief Ambassador Andrew Richie, and guided by the amazing SSoD Trainer, Jessica! Wanna ride versus run? We got you – there’s an option for that too. Either way, expect a super fun flow with 2 progressive all out bouts of cardio, running or riding. In between the cardio bouts are 2 full body toning strength sets. It’s you vs. you on this one, so come with your A game and make yourself proud!
CYCLISTS: You’ll see the term RPE on the video. That means Rate of Perceived Exertion – How hard you should be working. The scale is 1-10, 1 means you could do it all day, and 10 means you could only possibly do it from a very short burst (like 10 to 30 seconds). So pay attention to how you feel or watch your heart rate reading if wearing a device.
- Class Type: Killer Cardio / Spin and Sculpt
- Trainer: Jessica
- Date: February 6, 2022
- Length: 1:04:45
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
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4-5 Sweat Drops:
Moderate to High Intensity
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30 Minute Strength & Spin Fusion
This killer Strength & Spin Fusion workout is gonna be off the hook! You’ve got just 30 minutes with SSoD Trainer Mere W, and she’s not going to let you waste a second of it! Hit the saddle for the first 15 mins, where you’ll do some seated and standing sprints & climbs, and one epic endurance hill.
Then comes the Fusion part of the Cardio & Strength training class – the Strength Training! 14 minutes of full body toning intervals where you will hit every major muscle group with combo moves designed to keep the heart rate high & calories crushed. Hit play and start sweating!
*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/
Spin Sculpt September 27, 2015
Bring your lunchbox and your “CAN DO!” attitude to this class cuz it is time to go to work. Kick-off the workday by getting your blood pumping on the bike then push the limits in a four minute floor drill targeting the bis, shoulders and core.
Next we keep the body firming going, moving on to the chest, legs, back and tris in a “progressions” format where the challenge gets harder with each set. Finish this awesome Strength & Spinning Class with some calorie conquering all out sprints on your bike where you’ll need to dig down deep… and put in some overtime.
Don’t worry, you’re gonna get paid well for this “job” and you do get paid time and a half for your overtime. Your currency… SWEAT. Get to work. 🙂
Spin Sculpt: Lean Body 101 by Rebecca
Get ready to feel the burn on and off the bike with this fast-paced Spin Sculpt workout! Between cardio bursts on the bike, you’ll experience 5 muscle-toning dismounts ranging from 3-5 min where your heart rate will stay in that fat burning zone and your muscles will scream for rest. Every muscle group is targeted with some body weight sets, along with some combination lifts with dumbbells.
Note* please have a light set of dumbbells (or grab a couple of water bottles to use) as backups in case, as some exercises challenge not only strength and endurance, but also core stability/balance. I hope you have as much fun going after this workout as I had bringing it to you! Work hard, rest later, rock on Studio SWEAT Machines!
Yours in SWEAT,
~Rebecca
