Ab & Core 
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Spin Sculpt: Power & Progressions
Equipment: Dumbbells / Indoor Cycling Bike # of Dismounts: Dismount Spots:
This is a good one y’all! A full body workout with ascending and descending ladder intervals both on and off the bike will drive you to finish every last rep and pedal stroke. And the cardio isn’t reserved for the bike. You’ll see what I mean. 🙂 For the strength sets you’ll need an extra heavy set of dumbbells to tackle your larger muscle groups, like those glutes and hamstrings. You’ll also need a lighter set of weights for some targeted upper body work. Click play to experience this intense, body sculpting hour now!
- Class Type: Spin and Sculpt
- Trainer: Meredith
- Date: December 26, 2014
- Length: 1:02:13
- SWEAT Scale:
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1-3 Sweat Drops:
Low to Moderate Intensity
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4-5 Sweat Drops:
Moderate to High Intensity
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Other Classes You Might Like
90-Min Lift Then Ride
If you’re ready for a 90-min sweat-soaking spin & strength workout, it’s right here. After a dynamic warm-up, get ready for a loaded strength-gaining, muscle-building, body toner! It starts with larger muscle combo moves, transitions to single leg and bicep sets, and wraps up with some booty-burning glute isolations. Then comes the ride, where you’ll only tackle each calorie-crushing cycling drill once, and only once. Eat your wheaties, then click play!
50/50 Bike to Floor
Are you short on time but still want to pack in a heart-pumpin’ sweat sesh? This 30-minute half cycle, half sculpt workout will give you the cardio burn and weight training that you’re craving, all wrapped into one… workout! It’s a 50/50 bike to floor full-body workout, packed with high energy tunes that’ll have your sweat drippin’ in no time. Get your weights ready, then hop on your bike because it’s go time!
*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: Do it Again!
Ever hear the old saying, “If it ain’t broke, don’t fix it”? Well, that’s exactly what Rebecca was thinking in this Indoor Cycling & Strength Circuit. You’ll do a solid 20 min of riding, then hit the floor for about a 10-min total-body circuit. Then guess what you’ll do? Yep, repeat pretty much the same bike and floor drills so you can master them. Enjoy this killer sweat sesh!!
This workout does not include a cool-down, but we have some great options here!
HIIT Spin + TRX Sculpt
Ready to rock out and work hard? You’ll get it in this Spinning and TRX workout with the Olganator. Start by activating your leg muscles and getting your heart rate up with a hills and HIIT ride on your bike. Then move to the floor for a TRX (or you can use dumbbells) no-repeat total body strength workout. It’s a challenge, but oh-so-fun!! Press play to get to work!
