20 Min Spin Sculpt

Name: 20 Min Spin Sculpt
Uploaded: 2020-02-25T19:30:47.000Z
Duration: 22 min
Description: Twelve minutes of hills and sprints on the bike lead into an eight minute strength set with heavy weights, so your whole body feels the burn before time runs out.

Twelve minutes of hills and sprints on the bike lead into an eight minute strength set with heavy weights, so your whole body feels the burn before time runs out.

Trainer

Miriam

Join to take this class

Duration22min

SWEAT avg5.0· 94 ratings

When you’ve got just enough time for a quick sweat and you want to get in some burn AND tone, check out this top cardio and strength workout. With the 12-minute cardio blast on the bike, there’s plenty of calorie-burning variety – in and out of the saddle, hills, sprints, and did we mention lots of sweat!? Then hop off that bike, grab your heavy weights, and get ready for an 8-minute strength set that really packs a punch. Your whole body will feel the burn with these muscle-lengthening combo moves. The clock is ticking. Let’s go! *Don't forget to warm up! See below for warm-up options* Warm-Up Option #1
Cat's 12 Minute Warm Up Spin: 12 Minute Warm Up Spin 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: Post Spin / CYCLING STRETCHES in 5 Minutes by Studio SWEAT onDemand! Or choose another stretch session from our awesome selection of Stretch Classes: Stretch & Restore Workouts

Bring This

Indoor Cycling BikeDumbbells

Dismounts1middle

What members are saying

Tiffany G.Sep 17, 2021
#SSoDback2class
Susan R.May 28, 2021
#SSODTackledMiriam 2 of 2 for today - this class was a great mix of spin and sculpt!
Mary Alice F.Jan 14, 2021
Great quick workout!!
Kelly T.Oct 4, 2020
Drive to 25 #17a Tougher than I expected for a 20 minute class! whew!
Kelly O.Oct 4, 2020
Drive to 25 #9 Part 1
Sara S.Sep 22, 2020
#Drive to 25 Workout #7, part 2
Carolyn D.Sep 22, 2020
Drive to 25 - 9 - part 2
Amber H.Sep 10, 2020
I was honestly scared to try this class due to some of the reviews saying it moved too fast on the floor but I am so happy I tried it today absolutely loved it! Miriams energy is so infectious and the floor work was fast but controlled and kept my heart rate up which is exactly what I wanted perfect to add on as a finisher to my workout ! Please Miriam make more workouts !!
Connie F.Jun 3, 2020
Can't beat this if you are short on time! Thank you Miriam!
Lisa C.May 1, 2020
Fantastic class! What a workout! Sweat in my eyes!

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