Callie Lekas

Spin & Strength will combine the benefits of a workout on the bike and a workout off the bike. Each class, we will challenge and increase overall cardiovascular fitness level through cycling and challenge and increase overall strength level through a bodyweight circuit off the bike. In the spin portion of this course, students will learn proper bike setup and safety, techniques to enhance the mind-body connection, and spinning specific movements and positions. In the strength portion, students will learn different ways to format a training session that includes upper body, lower body, core, and flexibility movements. We will exercise at varying intensity levels on the bike that allow us to travel through the 6 different spinning movements over 2 types of terrains, flats and hills, and two basic positions on the bike, seated and standing. We will manipulate both speed and resistance to create a full ride that will challenge the body. Off the bike workouts will focus on all body weight movements allowing students to understand and use their bodies as the sole form of resistance. Classes will hit all major muscle groups in combination with cardio based movements to keep heart rate up. With the progression of movements, reps, and interval based training, students will build power and stamina. The course will combine energizing and rigorous cycling-inspired rides and strength circuits with upbeat music and a focus on growth, breath and connection. A typical class will include a warm-up, ride portion, strength portion and cool down. This course will help students elevate their fitness level and strength, reduce stress, increase energy, and build confidence while also preparing them to create their own workouts moving forward.