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    Spin Core January 19, 2017 – “Ready to Rock!”

    Are you ready to rock!?! Cat and Bethany sure are. That’s right, tag team training brings on the sweat in this rock-themed Spin class. From classic to current jams, feel yourself motivated to push into the sprints, and power into the climbs.

    This is just a killer, good old-fashioned, fat melting Spinning class, with a few minutes of abs at the end. Rock on.

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    20 Minute Cardio & Core

    I, Cat, do Wednesday Workout at home each week, and this is one I made up one day and HAD to share with you, because I was soaked when it was over and my core felt jacked (in a good way). You can use either an indoor bike, your body, or a jump rope to play along. Just pick one. All we do is a quick warm up, then 8 rounds where we alternate between a creative core exercise and a cardio move. The most simple workouts are often the best. You’ll see. 🙂

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    Spin Core August 31, 2017

    Prepare to have some fun, sweat a TON, and run, run, run in this 45 minute fat melter! ~35 minutes on the bike where every 3rd song is a form of sprinting. Not to worry, we still have plenty of time for climbing, fast flats, and jumps.

    After the ride, work it with some core carving ab exercises, intermixed with cardio bursts. Expect a high calorie burn that’ll make you feel like it was a full hour. Nice!

    Brian asks that you “attack every song with energy,” so you best get on that!

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    Spin Core July 30, 2017

    This session is called a “workout” for two reasons: you have to work… and it is outside of life’s normal required or anticipated exertion. Hence, a “work-out.”

    This amazing Spinning class demands that you stay steady with your tempo, steady with increasing gears, and steady with your leg drive, in order to achieve the ultimate goal of mastering a ride: thus finishing a work-out!

    Let’s ride!

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    Awesome 22 Minute Cardio & Core Workout!

    Either grab a Jump Rope or hop on a Spinning bike and get ready to break a sweat, burns some KCALS, and firm up that core, all in just over 20 minutes. If you choose the jump rope for your cardio, skip along with Brian! If you want to ride instead, just follow Cat. Either way, you’re gonna get it done and have some fun.

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    Spin Core April 23, 2017 – “Hip Hop with Halima”

    Expect your heart to race and your abs to scream in this bumpin’ Hip Hop Spin class. You’ll stay focused and engaged as you move on and off the bike through intervals to maximize every minute.

    It’s a high-energy, sweat-drenching workout that’ll help tighten that midsection, build power in the legs, improve endurance, and get that metabolism boosting; all in under 60 minutes.

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    Spin Core March 23, 2017

    Enjoy Elli’s contagious smile and energy in this simple, but challenging, Spin class. You’ll get to tackle some heavy sprints, have fun with some quick-paced jumps, and test your endurance with some climbs and fast flats! It’s a great burn.

    To top it off, we’ll go for a quick core set that’ll fire up your obliques and hit you right in the 6 pack that you’ll see even better since you’re coming right off the killer fat-frying ride. Enjoy!

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    Spin Core: Ready, Set, SWEAT!!!

    WHAT: ~40 minutes of calorie slayin’ Spinning with jumps, sprints, climbs, movement, and good ole’ fashioned endurance flats – followed by ~10 minutes of body-changing ab & glute work.

    WHY: Because you’ll have fun, you’ll be challenged, you’ll end this workout stronger than when you started, and your core will burn in an “oh-so-good” way!

    HOW: You will ride hard. You will ride smart. You will give your best. You will test your limits. You WILL finish STRONGER!

    WHO & WHEN: You… right NOW. GO!

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    Spin Core: 47 Minute Cardio Blast

    Get your cardio and core ON in this 47-minute Spin and Core workout. You get to sweating within the first 5 minutes, take a little journey on the bike with some steep climbs and fast flat roads, with a couple sprints to add some flavor. This workout is all about the ride, but in the last 5 minutes before we stretch it out, that core is going to get blasted from all angles so you feel slim and strong.

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    Spin Core December 18, 2016

    Get ready to sweat like mad to this beat-driven Spinning class, where every other song is a “jumps” drill. Don’t worry, not one drill is the same, so boredom is not gonna be a problem. As a matter of fact, you’re gonna be stunned with how quickly this endurance-builder of a class goes by.

    The workout is all about the Spinning btw, as you ride for over 45 minutes straight, but then the topper is a mid-section sculpting core set that leads into a well deserved stretch. You’re going to enjoy this one, my All Access Pass Holders. It’s just for you.

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    Spin Core: Run ‘Til We’re Done

    This Spin class is insanity at its best. There is a ton of fat-melting speed work in this close to 50 minute ride. And, when the cycling ends, an AWESOME ab-firming set begins!

    By the way, the SSoD brothers and sister keep talking about how crazy I was back in 2012, so I pulled these drills from one of the first ever SSoD class releases, but added some twists and new jams. Here’s what I found out – they’re right. I was nuts back then, but in a good way. So, in the words of Linkin Park, “Can I get an encore, do you want more”? Mmmmhmmm… I feel the need for speed. Let’s get our Spinning run on.

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    Spin Core October 27, 2016

    Get ready for an awesome Spin class with some heart-pumping hills and drills comin’ at ya.

    We’ll start the climb with 4 hills of varying grades, challenging our gears and cadence along the way. We then hang out and push through the resistance we created. Oh, after conquering each hill, we head down the backside, eager to take on the next. A moment to re-fuel if you will, and you will.

    For a “fun” top of the mountain break, expect a quick dismount for a full mid-section attack before we’re back on the bike for a few more fast-paced drills, in and out of the saddle. Enjoy the ride y’all!