Classes

Silent Spin 45

Welcome to Kona's 1st and only Silent Spin class, introducing Sound Off ™️ headphones for a silent ride experience! You get a personal headset to listen to music and instructor cues as you ride to the beat under lights in a dark room...the ultimate sensory cardio experience! We will spin our way through jumps, sprints, runs, hills and maybe even a little choreography to complete this dance party on a bike. Kona, you ready?? LET'S GO!
Time: 45 minutes
Level: All
*The studio provides sanitized headphones, there is no BYO headset option at this time

SLP Strong!

Addictive strength workout that will challenge all your major muscle groups using bodyweight, dumbbells, kettlebells, and balls. We will squat, press, lift, and curl our bodies to 
become STRONG and functionally fit!

Time: 45-60 minutes
Level: All
*BYO Mat

Heat & Heal: Restorative Yoga 

This gently heated class will involve passive holds of 3-5 minutes in a series of poses to aid in recovery and relaxation. The poses target deep connective tissues that will help you stretch and lengthen those rarely-used tissues. We will also focus on breath for deep relaxation and meditation.
Time: 60 minutes
Level: All
*BYO Mat, and props if desired

Spin 60+

Start your weekend with an early morning cardio pump on the bike for 45 minutes, followed by a an optional guided 15 minute stretch, mobility, or core closer. 

Time: 60 minutes
Level: All
*BYO mat

Espresso Ride 45!

Need a weekend endorphin boost and some pre-Monday motivation? This ride is like a double shot of espresso that will get your heart pumping & blood flowing as you move  through push-ups, tapbacks, jumps, and crunches that will lift your energy naturally!

Time: 45 minutes
Level: All

Express Ride 45!

Come ride the day off to an energizing soundtrack that will lift your spirits and boost your metabolism for better energy, rest, and recovery to tackle tomorrow! We will run, jump, sprint, and maybe do a little choreography for a complete body workout on the bike!
Time: 45 minutes
Level: All
*this class may utilize headsets

HOT Cycle 45!

Let's sweat under the infrared! No A/C, no fans. This spin class is designed to give you a slow steady burn to keep your heart rate up and build endurance. We will do longer heavier sets of work with minimal choreography to keep your metabolism in a fat-burning zone during and after class. Air flow will be minimized to help you further detox and release! Be sure to pre-hydrate and bring an extra towel. 

Time: 45 minutes
Level: Intermediate-Advanced
*Headsets may be used

Heated HIIT Spin 30!

A short, intense, and infrared-heated cycling class that will smash your goals to get you faster results without spending an hour on cardio. Benefits include:
-boost your VO2 max
-burn calories hours after class
-build lean leg muscles

Time: 30 minutes
Level: ALL

Advanced Rhythm Ride 45

Level up your spin game with this advanced class where you will learn new moves that challenge your basic sprint, hill, and run with high-intensity rhythm-based choreography. Let's dance our way through upper and lower body sets that will improve balance and core strength off the bike!

Time: 45 minutes
Level: Advanced

CycleBarre Fusion

Get the best of both worlds with this Spin & Barre Fusion! Start with an energizing ride that pushes your endurance and torches calories, then transition to the barre for a low-impact, high-intensity sculpting session with an emphasis on core, glutes, and balance for longevity and vitality! This 50/50 class blends cardio and sculpting with barre to leave you feeling empowered, balanced, and stronger from head to toe. Perfect for all fitness levels — come ready to sweat, sculpt, stretch and shine brightly into your weekend.

Time: 75 minutes
Level: All
*BYO Mat

This class includes a 5 minute transition time between spin and barre and will incorporate a 5 minute cool down at the end to finish at 10:20 AM.

Pilates + Stretch with Paisha!

Define long lean muscles with this pilates-inspired class designed to target and tone key muscle groups. Pilates utilizes a unique system of stretching and strengthening exercises which work the entire body, toning muscles, developing stability, improving posture, increasing flexibility, and training the mind and body to work together to improve overall fitness. This class is designed by Paisha exclusively for SLP regulars who engage in regular spin and strength training but who need focused muscle work and deeper stretching.
Equipment utilized
Light dumbbells, bands, bender ball, and yoga blocks

Time: 45 minutes

Level: All

*BYO mat

HOT BODY SERIES: Arms + Legs

Infrared heated classes with upper and lower body split strength days. HOT ARMS will utilize push-pull exercises using barbells, dumbbells, and resistance bands. HOT LEGS will focus on functional movements for your core, back, and legs using bodyweight, sliders, dumbbells, and kettlebells. The HOT BODY series is designed to give you results through progression of movements, building heavier weight with good form. Programming will alternate every 2 weeks over a 6 week strength block cycle.
Time: 45 minutes
Level: All
*Wear athletic training shoes and BYO mat.

Spin & Sculpt

This hybrid class gets it all done in 1 hour so you can start your day happy and strong! We will spin on the bike for 30 minutes, then hit the floor for 30 minutes of sculpt and stretch.
Time: 60 minutes
Level: Intermediate-Advanced
*BYO mat

LIFT Strength

A full body strength development workout utilizing dumbbells with barbell option - focusing on form and technique with a traditional compound movement structure where you chose the weight you want to use as we progress with overloads to stimulate adaptation and continued gains in muscle strength, size, and endurance. 

Time: 60 minutes
Level: All

*BYO Mat; athletic training shoes or socks with grip recommended

S.I.T: Sprint Interval Training

Sprint Interval Training is a high-intensity cardiovascular workout that alternates between short bursts of all-out effort and longer recovery periods. The goal is to maximize anaerobic power, boost metabolism, and improve overall endurance in a short amount of time.
The program will consist of 3 SIT Blocks a cardio block, a strength block and a core block for an overall total body workout.

Time: 45 minutes
Level: All

Heated Spin-Yasa 90

This 90 minute class of cycling and yoga is a fusion fitness class that includes 45 minutes of heart pumping spin, followed by 45 minutes of vinyasa yoga. Both segments are gently heated by infrared heaters for a deeper sweat and flow. Be sure to pre-hydrate with electrolytes. Come for one or stay for both!Time: 90 minutes
Level: Intermediate-Advanced
*BYO mat

Yoga Flow

Vinyasa flow set to musical beats designed to get you moving, stretching, and centering. Get ready for some good vibes as you sweat and stretch it out. You will leave feeling open, restored, and reset to conquer all the things!

Time: 60 minutes
Level: All
*BYO Mat