My First: Spin Class

The intimidation of your first Spin class is real, people! You are not alone in feeling that way, so to help you feel like less of a fish out of water we created this tutorial. We’ve included how to set up your bike, what to expect, terminology you might hear, short samples of different drills you might encounter so you can practice, and more! Watch this beginner-friendly class a couple of times to prep for YOUR First Spin Class. You got this!!

Pro Tip: Avoid wearing wide-bottomed pants – rather wear fitted tights or shorts. Also, make sure you bring water and a hand towel because you will need those.

My First: An Intro to Fitness

If you’re new to fitness, getting started can be overwhelming. We’re here to support you with the “My First” series, starting with this Introduction to Fitness Tutorial. Before you take your first class, watch this to learn what makes a well-rounded fitness routine, and why it’s so important. You’ll learn the components of a fitness program and many of the popular terminology. Take the first step in your fitness journey by pressing play now!

Total-Body Band Burner

No matter where life takes you, you can take this Total-Body Toning Workout along. Just grab your Resistance Bands for a Tabata-timed series of moves alternating between upper and lower body exercises. With minimal equipment, and needing just a small space, this is a perfect way to carve those muscles from head to toe anywhere you are. Elevate your fitness with this body burner!

This workout does not include a warm-up or cool-down, but we have some great options here!

Hike Strong: Cool-Down Stretch

How many times have you finished a hike and then gone straight to your car without stretching? You wouldn’t do that with a workout in the gym, would you? Tsk tsk. 🙂 Maybe you just need a little motivation. How about this quick post-hike session where you can follow along with some of the best post-hike stretches you can do to reduce soreness and recover quickly. So bookmark this video now so you’re ready when you get off that beautiful trail.

10 Min Deep Stretch

Starting in a standing position, then slowly moving to the floor, you’ll sink deep into several stretches for your entire body in this “oh so good” deep-stretch video. It’s a perfect 10-minute recovery session for after any cardio or strength workout. Remember that what you do right after a hard workout might be the most important to prevent injury and support the gains you’ve worked for, so stretch it out to recover with us today!

30 Min Reggae Ride (Your Zone)

Good vibes is the theme in this 30 Minute Spin Class that’s jammin’ packed with Reggae Music. Coach Cat encourages you to pick your zone (level of intensity) to make the ride your own, so it’s perfect for all-levels and moods. Meaning, if you want it to be an intense ride, you can. Want to make it a moderate Spin sesh? Yes. Looking for a recovery ride, ok! Cat said it’s all about the base. Yeah mon, let’s go!

30 Min Sculpt: Light Weights & Combo Moves

Ready for a sneaky tough full-body sculpting workout using only your light dumbbells? Trust me, even if you normally lift heavy, you’re gonna want to grab your lighter weights for this one. Through 4 blocks with 3 exercises each repeated, including some killer combos, you’ll get your heart rate up to crush calories while carving gorgeous muscle definition from top to toe. Join us to light it up!

This workout does not include a warm-up, but we have some great options here!

7 Min Hip Therapy

Our hips are often so tight and carry so much tension, impacting how our entire body feels, especially our backs. Because of that, we wanted to bring you a quick therapy session with 10 of our favorite Hip Loosening Exercises, built into 1 quick 7-minute Hip Warm-Up Routine. Reap the body-healing rewards by clicking play on this one as part of your daily regimen today!

8 Moves in 8 Min: Full Body, No-Repeat (Beginner Friendly)

At less than 10 minutes, Trainer Elli calls this a “level 1” beginner-friendly full-body strength workout, where you’ll get 8 simple no-repeat moves that you’ll probably recognize. The sets are great for toning all your major muscle groups without lifting huge weights. Give it a try, and even if you’re newer to strength training, you’ll feel like a pro in no time!

This workout does not include a warm-up or cool-down, but we have some great options here!

Band Camp: Beginner-Friendly Resistance Band Workout

Welcome to Band Camp! If you’re new to resistance bands, want to perfect your form, or get the most out of your band workouts, this is for you! “Camp” orientation starts with a 12-Minute How To Use Resistance Bands tutorial that’ll teach you all about various types of bands and how to properly use them. Then we’ll dive into the fun with a 30-minute full-body resistance band workout (which begins at 13:06 in the video) that can give you the same great muscle toning as a set of dumbbells. Click that button to play with this band!

Post Workout Stretch

Many of the great cardio and strength workouts on SSoD include a brief cool-down stretch, but one of the best ways to honor your body’s hard work, increase flexibility, and help prevent injury is through a dedicated deep post-workout stretch routine like you’ll find in this video. Flow through relaxing full body movement along with deep stretches for your hamstrings, quads, shoulders, and arms. Press play to stretch it out!

30 Min Moderate Rolling Hills Ride

Riding on your rest day doesn’t mean you have to stay on a flat road. When you’re looking for a change of scenery, try this Lower Intensity Intervals Spin Routine which we call “Moderate Rolling Hills” because each climb is followed by a nice downhill ride to allow you to catch your breath before heading up the next hill. Let’s roll!