Min
20 Min Rap Rhythm Ride
Equipment: Indoor Cycling Bike
As soon as your feet hit the pedals, grab the beat and ride all-out for that fast, high-calorie burn in this 20-Minute soul cycle style spin class! The drills follow the all rap playlist with fun (optional) choreography, plus some upper body moves to join your fast feet. Hop on and let’s lay down the beat!
This workout does not include a cool-down, but we have some great options here!
- Class Type: 30 Minute Spin
- Trainer: Elli
- Date: January 14, 2024
- Length: 25:23
- 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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Now that you’ve tapped that red zone and crushed your workout, your body deserves a proper cool down with this 9-minute active recovery ride. Guided by 3 energizing songs, you’ll gradually bring your heart rate down and regain your breath. Properly cooling down with active recovery is key to maintaining a healthy workout routine and to reducing muscle soreness, so favorite this cool down cycle class and have yourself a great day!
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This workout does not include a cool-down, but we have some great options here!
Quick Speed & Power Cycle
Pushing your limits is what this downloadable Speed and Power Spin Class is all about. Don’t be thinking speed means easy flying – we’re riding with solid resistance while our RPMs are in the sprint zone. The intervals are short, the turnovers are quick, the rest is barely there. By the end, the sweat’ll be pouring, and your glutes will probably be on fire. You’ll be riding harder and faster than you think your legs can take you, but yes you can! Hit play and press that gas pedal to the floor!
*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 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/
Tabata Express Cycle
Get ready to push to the limit because Trainer Fred is NOT playing in this high-intensity Tabata cycle. With a quick warm-up that then leads into 3 powerful Tabatas, it will get your legs shaking, your heart pumping, and your mind in the zone. It may be only 20 minutes, but it gets the job done. What are you waiting for? Let’s go!
This workout does not include a cool-down, but we have some great options here!
