Zen Cycle & Flow

When your body wants a restorative workout, and your mind wants to slow down, the perfect combination is a low-intensity Spin and Yoga combo session. In this Zen cycle and flow, you’ll begin with a cycling session designed to warm your muscles, while quieting your mind. Once the blood is flowing you’ll then move to the mat for a yoga flow session where you’ll feel loosened up and lengthened from head to toe. To round it out, you’ll finish with a 5-minute meditation to really bring you deeper into a calming state. Press play, find your Zen.

20/20 Cycle Yoga

Sweat it out with Marie in this amazing indoor cycle fusion flow workout, where the focus is on the here and now. The session combines a 20-minute burst of cycling fun with a 20-minute feel-good yoga sequence. First, get your heart rate up with resistance loading and speed drills in and out of the saddle. Then, let the good vibes roll with deep stretches, isometric holds, and a breath-to-movement guided yoga flow. Inhale. Exhale. SWEAT. Repeat!

Spin Core: The Counter Intuitive Workout

Some things don’t make sense. For example, hot water freezes faster than cold water. For those of you running late for class, and feel a short workout (20 – 30 minutes) may not be worth it, check this out: Researchers found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who worked out for 60 minutes a day.

What? A 30 minute workout generally produces 30 minutes of effort. Whereas a 60 minute workout has more “effort breaks” – you know you have a full hour so you take more rest breaks. A short workout is often the BEST thing you can do! It can actually be the BEST Spin session! So hop on and ride with Master Mike.

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. 🙂

Spin Sculpt August 17, 2017

For those of you that don’t know it yet, AJ is the master of technique, on and off the bike. Press play and you’ll get a glimpse of why I say that. This sweat-soaking Spin Sculpt is designed to be conducive for those with lower fitness levels, while extremely challenging to the hard core athlete.

AJ says, “The SUPER-sets are SUPER fun in this one!”. The back-to-back chest and back exercises carve up the upper-body, the legs and buns get worked with traditional moves put together in such a way that will burn so good, the crazy hill and endurance drills on the bike torch some serious kCals, and there’s just the right amount of core work to top it off. It is the perfect cardio and strength fusion workout. Nice!

Spin Pilates June 22, 2014

Look for a continuous race pace with the 30 minute power ride that kicks off this amazing hour. You’ll be motivated to push your limits with accelerations past other ghost riders, steep climbs, and power moves to keep those ghost riders behind you. When the ride is over hit the breaks and bring it to the floor for some core carving, body lengthening Pilates, where the emphasis is on breathing to recover that oxygen you owe your body from that strong ride!

Spin Pilates March 27, 2014

Prepare to push your pace for a solid thirty minutes where immediately after warm up the body is challenged to wake up and wake up fast! Once you’ve fried some fat we hop off the bikes and begin a steady flow of strengthen and lengthen exercises where we practice spinal flexion, extension and rotation to get that postural alignment and core strength that your body needs and deserves!

Spin Pilates February 20, 2014

Today’s ride is all about endurance. 30 minutes straight with a variety of terrain represented by changes in our RPM. We’ll be setting the gear to work for that 90 rpm’s, but we’ll sneak in some rolling hills while maintaining those RPM’s. We’ll take it to 60-80 RPMs as we continue with climbing and accelerating over the top. The goal is to train that recovery to happen while you work to pass that next rider. And then..it’s all about realigning, lengthening and strengthening the entire body with 30 minutes of feel so good Pilates.

Spin Core October 24, 2013

Threshold intervals with a focus on working through recovery with the ability to return to a strong steady ride. Intervals consist of climbs that take you to the limit along with graduating accelerations that push you to maximize speed. Mid class we pause to work on core strength, then thinking more about strong flat abs we finish with a quick core series. Burn it up!