Ride & Lift

🚴 Bike Beats & HIIT

45 Minutes | Ride and Lift ⬆️ ✨

A high-energy fusion of rhythm-based cycling and functional strength training. Expect full-body, head-to-toe movement - nothing is stagnant or stationary. Every climb, sprint, push, reach, and lift is driven by the beat, creating an athletic, music-powered experience.

Class Format:

🚴 7 cycling songs with 4 bike dismounts
💪 3 strength circuits (4 exercises • 20 sec work / 10 sec active recovery)
🧘‍♀️ Final song: Core + Stretch

Approximately 27 minutes on the bike and 18 minutes on the floor.

Equipment:

Bike = Very light dumbbells (1–5 lbs | Miriam will be using 3 lbs)

Floor =
• Light dumbbells (5 lbs for Miriam)
• One heavy dumbbell (12–15 lbs for Miriam)
• Optional step
• Exercise mat
• Water & towel - you’ll need both!

⸻

🤍 Class Intention: Give Over

This class is for the fighters.

Today, I invite you to redefine “giving up.” Not as quitting, but as giving over.

Sometimes the hardest part isn’t the challenge - it’s grieving the life we expected. Instead of resisting what is, allow yourself to acknowledge that grief, accept this moment, and look for the gifts that are already here.

As you ride, ask yourself:

What am I ready to give over? What good can I discover in what is?

Let’s ride and lift up. 🚴 🤍