Ab & Core 
Mind & Body 
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Travel Friendly
Water Aerobics – Hit the Pool (or Deck)!
Equipment: No Special Equipment Needed!
Carolyn really made a splash with our premier online Water Aerobics Workout! It’s an incredible combination of cardio and strength with pool exercises like high knees, flutter kicks, and even tricep presses! Just prop up your favorite device on the deck and let’s make a splash!
No pool, no problem… Carolyn is actually teaching from the deck (which is common, in case you are new to this sport, with water aerobics) so you can follow her direction on land too to get a heck of a great burn!
- Class Type: Killer Cardio
- Trainer: Carolyn
- Date: June 18, 2020
- Length: 30:44
- 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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Run Sculpt October 15, 2017
“If you have a body, you’re an ATHLETE”
Nike co-founder Bill Bowerman
Amen to that! Now let’s use those bodies as our only tool in this full body, fat-defying, muscle-defining Run Sculpt Workout. That’s right – No equipment (except a treadmill if you prefer it over the great outdoors) needed means NO EXCUSES!
For the body sculpting segments, we’ll use our bodies for resistance and leverage as we blast through push-ups, squats, lunges, and loads of other fun, calorie crushing moves. We even get to throw a few punches. BOOM!
The running segments are just as fun and tough! Music and audio notes guide us through various drills, where we take our pace up & down to challenge and change our bodies.
Are you ready ATHLETES?
45 Min Kettlehell Workout
This is a tough one, not gonna lie – that’s why we call it Kettlehell! It’s a high-intensity, strength & cardio Kettlebell workout. Trainer Sam will lead you through a quick warm-up, and then straight into 3 blocks of killer kettlebell exercises with body-weight cardio bursts peppered in. You’ll build strength and burn a decent amount of fat. So, grab your kettlebell and any dumbbells you have handy, then click play because in the words of Churchill, “If you’re going through hell…keep going!”
Killer Cardio 20 Minute HIIT Workout
Get ready to fire it up fast with this killer 20 minute HIIT workout! And if you’re in a really big hurry, but you want to break a quick sweat, you can make it a 10 minute HIIT workout.
10 Full-Body, High-Intensity Exercises for 45 seconds each, with 15 seconds breathers between them, is what you’re gonna do. That’s right, you ARE gonna do that! And the cool part is that you’ll even have fun. I swear! You can’t help to with this one, to be honest. So do some body warm-ups (like jumping jacks), make sure you have something you can do a tricep dip on, and let’s get this thing done!
PS- If you have TRX straps, grab them to spice this bad boy up.
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #2
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/
30 Min Power Step!
Join Trainer Angela in her SSoD debut with this cardio power step workout filled with some of your favorite step moves, but with a twist – you’ll be setting up your step with a “perpendicular” orientation to maximize your power AND train your brain. The dance-inspired playlist will get your heart pumping and calories burning as you v-step, power-push, step-up to the lunge, and more. Press play and power up!
This workout does not include a cool-down, but we have some great options here!
