classes

Off-Bike Classes

Off-Bike Classes are designed to complement your rides by building strength, flexibility, and balance through a variety of workouts. These sessions include Pilates for core strength and mobility, full-body workouts that target legs, back, and core, and quick 5-minute arms sessions to tone and sculpt. Whether you’re looking to deepen your strength or find a restorative practice, these classes will help you move and feel your best—on and off the bike.

Pilates

Pilates at Studio Bangs is all about building a strong foundation in your body through intentional, flowing movement. These workouts focus on core strength, balance, and flexibility, providing a full-body workout that leaves you feeling centered and strong. Modifications are offered throughout, ensuring that everyone, regardless of experience level, can enjoy and benefit from Pilates. Whether you’re a beginner or advanced, there’s a variation that works for you!

Full body / legs / back / core

These full-body workouts range from 15 to 45 minutes, focusing on functional movement to strengthen and tone your body. Whether it’s circuits or flow-based routines, each workout is designed to challenge and energize you. Expect a mix of movements targeting legs, back, and core, all set to motivating tunes that keep you moving. Some workouts will require equipment like weights or resistance bands, which will always be listed in the description.

5 Minute Arms

Don’t underestimate these quick but effective 5-minute arm workouts! Using lighter weights (2-3 lbs, or up to 5 lbs if you’re feeling bold), you’ll work through a series of arm moves non-stop for the length of a song. Despite the light weights, you’ll feel the burn in no time, toning and strengthening your upper body with each rep. It’s the perfect add-on to any workout and leaves you feeling strong!

Off-Bike Classes, Pilates

20 Minute Pilates w/Band (2)

Abs!! Booty! Push ups! Planks! And a resistance band to make everything spicier! Let’s go!

Off-Bike Classes, Pilates

20 Minute Pilates w/Band

Grab a strong resistance band and let’s get to work! Just the right amount of challenge crammed into 20 minutes of Pilates fun.

Off-Bike Classes, Pilates

15 Minute Pilates

Pressed for time? No worries. This 15 minute Pilates blast will hit you in all the right places for a quick, effective mini-workout.

Full body / legs / back / core, Off-Bike Classes, Pilates

10 Minute Leg Stretch

Because you KNOW you don’t stretch enough, take 10 minutes right now to give your legs a good stretch out. You’ll feel better for it, I promise!

Full body / legs / back / core, Off-Bike Classes, Pilates

20 Minute Core & Back Pilates

Highly recommend this one if you’ve spent far too many hours hunched over a computer. Let’s get that posture fixed!

Off-Bike Classes, Pilates

30 Minute Core-Focus Pilates

30 minutes, all mat-based with a focus on the core. Your glutes and abs will be on fire. You’re welcome! Also, as a programming note; my dog, Biggie, was sleeping when I was recording the voiceover for this and there are parts when you can quite clearly hear his snoring – my apologies!

5 Minute Arms, Off-Bike Classes

Le Freak

You’ll be so busy dancing to this one, you’ll barely notice your shoulders are on fire. (Technical note – the mic is a little echo-y for the first minute or so, but then it goes back to normal. My apologies!)

Off-Bike Classes, Pilates

30 Minute Standing Pilates

If you’re looking to work more on your balance, you don’t want to skip this one.

Full body / legs / back / core, Off-Bike Classes

10 Minute Upper Body Mobility

Let the tension melt out of your shoulders with this 10 minute upper body mobility sequence – ideal for those days you’ve spent too long hunched over a computer.

Off-Bike Classes, Pilates

30 minute full body Pilates

All on the mat, working the abs, side body and back with no equipment required, this 30 minutes will get you that sneaky kinda strong that feels amazing.

5 Minute Arms, Off-Bike Classes

Fantasy

Your shoulders will be on fire, but you’ll barely notice ’cause you’ll be too busy bopping to this Mariah classic (and yes, it’s the ODB version!)

Full body / legs / back / core, Off-Bike Classes, Pilates

30 Min Full Body Circuit

This 30 minute full body circuit is perfect for when you just need a quick blast of movement that gets you in all the main places; arms, abs and legs. Recommended equipment; a set of heavier weights (10-15lbs), a set of lighter weights (2-3lbs) and a resistance band.

Full body / legs / back / core, Off-Bike Classes, Pilates

Hip Opener Mobility Flow

This 20 minute hip opener flow – lemme tell ya, your hips will never feel juicier, they definitely won’t lie. This is a great little routine to do daily or a few times a week. Future you will thank you for doing this now.

5 Minute Arms, Off-Bike Classes

My Sharona

Light weights, high reps, baby! I’m using 3lb weights. I don’t recommend going higher than 5lb for these workouts. Enjoy this sweet burn to My Sharona!

5 Minute Arms, Off-Bike Classes

Schoolin’ Life

Light weights, high reps, babydoll! I’m using 3lb dumbbells. I do not recommend going higher than 5lbs for this workout. Enjoy this sweet five minute pump to Beyoncé’s Schoolin’ Life.

5 Minute Arms, Off-Bike Classes

It’s A London Thing

Getting strong to a UK Garage classic? Ummm…hell yes!

5 Minute Arms, Off-Bike Classes

Good Love

Light weights, high reps and glorious vibes. Looking for an action packed 5 minutes that’ll get you stronger? Dive in!

Full body / legs / back / core, Off-Bike Classes, Pilates

30 Min Beginner Pilates

Full body Pilates flow.

Full body / legs / back / core, Off-Bike Classes, Pilates

8 Min Bedtime Stretch

Get yourself ready for a restful night’s sleep with this evening stretch routine designed to help you relax and unwind.

Full body / legs / back / core, Off-Bike Classes, Pilates

20 Min Ass & Abs

Set your booty and abs ablaze with this firey 20 minute Pilates practice.

Full body / legs / back / core, Off-Bike Classes, Pilates

5 Min Morning Stretch

Ease your way into your day with this quick and breezy stretch routine.

Full body / legs / back / core, Off-Bike Classes, Pilates

4 Minute Ab Finisher

If you wanna work on your planks, this is for you. Four minutes of madness, to Regulate by Warren G – build that core strength while rapping a fave.

Full body / legs / back / core, Off-Bike Classes, Pilates

20 Minute Legs – Uk Garage Edition

You may finish with legs shaking like Bambi but the 20 minutes of UK Garage bangers in this workout makes it absolutely worth it. No equipment necessary, just vibes.

Full body / legs / back / core, Off-Bike Classes, Pilates

15 Minute Booty Blast

Short on time? I’ve got you. This quick 15 minute booty blast fires up those glutes in no time. Buns of steel, incoming!

Full body / legs / back / core, Off-Bike Classes, Pilates

Abs & Afrobeats

A quick 15 minute blast for your abs and core, set to some delightful afrobeats.

5 Minute Arms, Off-Bike Classes

Let The Beat Hit ‘Em

5 minute arms to Let the Beat Hit ‘Em by Lisa Lisa & the Cult Jam.

5 Minute Arms, Off-Bike Classes

Little Man

Get your 5 minute arm pump on to Little Man by Sia.

5 Minute Arms, Off-Bike Classes

So Emotional

A 5 minute arm groove to Emotional by Whitney Houston.

5 Minute Arms, Off-Bike Classes

Every Day People

Grab yourself some light dumbbells and groove to this Arrested Development classic while we tire those arms out.

5 Minute Arms, Off-Bike Classes

Shook Ones Part Ii

Getting stronger to a hip hop classic? YES PLEASE! Light weights in hand and Mobb Deep’s Shook Ones Part II in our hearts – LET’s GO!

5 Minute Arms, Off-Bike Classes

Simply Irresistable

5 minute arms to a classic – Robert Palmer’s Simply Irresistible. You shall feel it!

5 Minute Arms, Off-Bike Classes

Rumble

I love this track! Get an arm pump and a boogie at the same time. VIBES!

5 Minute Arms, Off-Bike Classes

Together Again

A Janet Jackson CLASSIC. Not an easy one – you will feel it in every inch of your arms, but it’s gratifying!

5 Minute Arms, Off-Bike Classes

Killing Me Softly

You know the deal – light weights, high reps. The weights I’m using are 3lbs. I wouldn’t go heavier than 5lbs for these arm workouts. Enjoy this one to a Fugees classic!