Cat’s 40 Min Mobility & Stretch Sesh

You don’t need to be a Yogi to have good mobility. That’s why Cat created this 40-Minute Mobility & Stretch Session that is perfect for beginners and bendy people alike! The first half is all dynamic (moving/flowing) stretches to warm up the body – that way when you go into the static stretches in the second half you can get deeper into each stretch. Give yourself the gift of mobility today!

20 Min Rap Rhythm Ride

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!

“I Don’t Know How to” Dance Cardio

You might have two left feet, but you can still move and groove in this beginner dance cardio class that’s a party no matter your skill level. The main focus is a fun way to fry fat, cardio style. So, grab a little space and friends if you want, and let’s bust a move!

P.S. Because you will jump around a little, we suggest you do a few standing toe raises to warm up your calves before clicking play on this “I can’t dance” cardio workout.

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

40 Min Good Morning Cycle

The way you kick off your morning sets the tone for the whole day, so make yours a great one when you start it with this 40-minute mood-boosting indoor cycling class. You’ll get your heart pumping and stimulate endorphin production as you ride. Hop out of the RIGHT side of the bed and right onto your bike!

Urban Bootcamp 3

If you’ve tackled – and mastered – the first two Urban Bootcamp workouts, you might be ready for this sequel. The goal of this pretty Intense Bootcamp Workout is to push yourself beyond what a typical athlete can achieve. Trainer Rebecca is in her expected beast-mode, but even SHE pushes the edges of her own limits. This is not a class for the faint of heart, but it just might be the class for you! If so, fire it up!

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

30 Min Tabata-HIIT Max Burn Spin

This class is the workout where you’ll likely burn more calories in a short time than in any other shorter workout you’ve ever done! Why? Because it’s a Tabata-Style HIIT Spin Class where you’re pushed to give it your all. Cat even told all those that signed up for this filmed workout that it was going to be a really hard class, so to only sign up if they REALLY wanted to push it.

Keep that in mind before you press play, because it’s not for all athletes or moods. If the tough love style of coaching isn’t your jam, swipe left. There are lots of other options for ya! I get it. For those that want to try it, crush it…I know you can!!

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!

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!

Back, Buns and Guns

If your mantra is “sun’s out, guns out” all year round, this class is calling your name. You’ll work on that chiseled beach look in this strength workout that targets glutes, back, and biceps. Starting with bigger compound movements for your back and buns, your challenge is to use heavier weights than your norm. Then you’ll move to single leg moves and bicep sets to balance out the burn. Finish it up on the floor for some glute isolation moves that will burn baby burn. Go big or go home!

No Repeat Cycle 2 (45 Min Spin)

You know a class is great when you’re begging for a sequel like this one. So hop on your bike and join Trainer Fred for a reprise of his no-repeat Spin class with Fred, where you’ll only tackle each drill once (ya know…cuz they don’t repeat!). The beginning of the class you’ll get longer, seated endurance intervals, along with long strength-building standing climbs. Once you check those off, the intervals will get shorter, challenging you to increase your intensity and power. You’ll wanna put this one on repeat!

Unleash the Athlete Within (30 Min Sculpt)

What does it mean to be an athlete? Well, Nike’s co-founder once said, “If you have a body, you’re an athlete,” so let’s train like one! In this high-intensity interval strength training for athletes of all levels, you’ll work on power, endurance, coordination, agility, and speed, with a variety of weighted and unweighted movements. Grab a set of dumbbells or a weight plate, along with an athletic mindset, and HIIT play to unleash your inner athlete!

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

Christmas Cycling Circuit

It’s beginning to look a lot like Sweat-Mas in this Spin class with Christmas music, designed to get you in the holiday spirit while crushing calories! Cat said, “There are 3 fun cycling circuits, each about 8 minutes long. I only built in one real break, but I swear on Rudolph’s life that you can do this!” Let’s sleigh this ride!!!

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

15 Min Tummy Toner (No-Repeat)

Want a fun, quick ab workout to add to your playlist? This 15-minute ab set is a great way to strengthen your core and set your muscles on fire! By itself or stacked with your fave SSoD whole-body workout, you’ll get some great midsection toning. Let’s get fired up!

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

9 Fat-Frying Moves (60 Min Cycle)

Heart pumping AND toning all while staying on the bike? You bet! And that’s why we love this all-in-one cardio and strength Spin workout with 9 high-energy drills that build muscle and torch fat. Each round will get progressively longer, but trust us, the time will fly by. Hit play & crank up the volume – that sizzle you hear is your fat frying!

This workout does not include a full cool-down and stretch, but we have some great options here!

All-Levels Yoga Sculpt

Get ready to feel serious inspiration when you click play on this 60 minute Yoga Sculpt which is good for all levels, from beginners to master yogis. Through an innovative format, you’ll improve total-body strength and balance as you lengthen from head to toe. It’s an incredible mind and body experience that will ignite your spirit and tap into the strongest, most powerful version of you! Click play & namaste!

20 Min Simply Spin

We’re not messing around when it comes to a serious SWEAT, and while we love variety, sometimes we love to simply Spin. That’s exactly what you’ll get in this beginner-friendly Spin routine with easy to follow instruction – 20 minutes of basic, but extremely effective cardio drills to get your heart rate up, burn some calories, and SWEAT. It’s as simple as hitting play!

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

Do-Anywhere Dynamic Warm-Up

The last thing you want from a fun day of outdoor recreation is a pulled muscle. So, before you get your boots on for a day on the slopes (or a run or even a pickleball match), you’ll want to spend 10 minutes doing this standing pre-ski (or other outdoor activity) warm-up to help prevent injury. These do-anywhere, dynamic warm-up exercises will warm up your muscles before you hit it hard. Let’s shred!

Express Post-Slopes Stretch

After an exhilarating day on the slopes, give yourself a moment for this quick post-skiing stretch. Releasing tension in your hips and upper body is important after a day of skiing, snowboarding, and other winter activities. You can even run through these stretches a couple times if you hit the hills hard. Before you jump into the hot tub or cozy up to the fire, hit play to stretch out.

45 Min Cycle: Climb, Jump, Sprint

This easy to follow cycling workout is not easy, but you can do it! It’s a Spin class with drills that are simple climbs, jumps, and sprints – and none of those are walks in the park. Be sure you’ve got your muscles burning and sweat pouring, as each of the three three-song working sets gets progressively harder. Dig deep and earn that active recovery and final stretch!

Weight a Minute!! (60 Min Strength)

No, that’s not a typo in that title. For this 60-minute high-rep strength training workout, you’re gonna be lifting weights for a minute at a time – therefore, “Weight a Minute!”. Dial in the focus on your strength and form in two total-body carving resistance training mega-sets. We’ll hit the back, chest, and triceps in the first set, and legs, shoulders, and biceps in the second. In the middle we’ve got a mid-point “break” for core crushing. Every minute counts in this muscle toning, fat-torching, limit-testing hour. The timer’s on…let’s do this!

Spin for the Slopes

Ah, fresh mountain air. Crisp wind on your face. Just imagine you’re spending the day on the mountain when you clip into skis…oops, we mean the pedals of your bike in this Spin class that simulates the mixed terrain of ski or snowboarding slopes. The drills change with every song, getting your heart rate up while challenging and strengthening your legs and lungs to condition you for winter sports season. Pedal hard to earn that downhill rush!

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

Hit the Slopes Sculpt (20 Min Strength)

If you love winter activities on the slopes, you know you’ve got to prepare yourself just a little differently than other sports. This video guides you through some of the best exercises for downhill skiing and snowboarding conditioning. You’ll focus on eccentric moves – those that use absorbing force rather than producing force, just like on the mountain – to strengthen your quads, hamstrings, and core. So, hit play on this one several times before you hit the slopes!

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

Mindfulness Ride (60-Min Zone 2 Cycle)

Mindfulness is the practice of becoming more aware of the present moment, rather than dwelling in the past or projecting into the future. This Zone 2 Spin Workout is perfect for everyday calorie-burn cardio, or a recovery workout following high-intensity training. Your challenge with this, and any Zone 2 workout, is moderate intensity so you feel the benefits of steadiness and rhythm while focusing on being “in the now” throughout the ride. Press play to get into your mind and into the zone!

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!