40 Minute On-Off Cycle Sculpt
Brian alternates bike and floor every other song for forty nonstop minutes. Lock in and ride, then hit the mat with dumbbells to torch and tone before you climb back on.
On and off may be the theme of this quick transitions cycle and sculpt, but you’ll need it ON full blast for the full 40 minutes with this one. You got me? We’re alternating between bike and floor every other song, so give each position your full focus. When we bike, we lock in and ride. When we hit the floor, it’s time to torch and tone. Grab your dumbbells, hop on your bike, and turn it on!
Disclaimer: This might not be the best Spinning class for beginners, but we do have so many others that are in our amazing Cycling Classes library!
This workout does not include a stretch, but we have some great options here!
What members are saying
- Anna S.Sep 14, 2026
On/off format is so much fun!
- Sharon D.Apr 28, 2026
Fantastic 40 minutes. Love spin and sculpt....I use for my cardio days ...since knee surgery running is out. They are so effective. Love the music...my Era. Thanks Brian.
- Shang H.Mar 26, 2026
Fun on/off class with a fun trainer! More like this please! Thanks Brian!
- Charlotte P.Mar 11, 2025
Fantastic workout Great cycle drills and great sculpt workout 🥵🥵🥵🥵🥵❤️🚴🏼♀️🏋️♀️
- Judy C.Jan 15, 2025
I’ve been a member of SSOD for 4 years and this is still one of my favorite classes! Brain, do a sequel!
- Genese H.Aug 28, 2024
Love this! Just what I needed for an excellent sweat sesh in a short amount of time! Thanks!!
- Shang H.Aug 13, 2024
On, off format keeps my heart rate and interest up/engaged - really hope to see more classes like this with same length - thanks Brain!
- Jodie M.Aug 3, 2024
One of my all time favorite cycle sculpts! I come back to it again and again. Thank you for kicking my fanny and motivating me Brian!
- Molly K.Feb 29, 2024
Who had fun, Brian asks?? MEEEE! Who got a good workout?? MEEEE! Thank you, Brian...I keep comin' back for more and every time it's as good as the last (or better!) Molly
- Rebecca S.Feb 21, 2024
one of my all time favs! thanks brian. love the variety here on this platform
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