Spinning Tips for Beginners | Cat Kom w/ Your Guide on How to do an Indoor Cycling (aka Spin) Class

[@soniaramirez5209]

Oh Cat, how I wish you had been my instructor when, last year, I joined the local Y to take spin classes for the very first time. As you eluded, the instructor was more concerned with providing a challenging class for the regulars but failed to provide us newbies with the most basic of information so that we could at the very least be comfortable and set up properly. I, however, would not be defeated by the class and managed to keep going for four more classes until the pain and discomfort did me in, After watching your video, I realize now that If the instructor had just been as knowledgeable as you, I'd still be spinning today! And because of you, I've decided to give it another chance., So thank you for your awesome video for beginner cyclists. Now I know what to do when my toes start going numb, my arms and back start aching and how to adjust the darn bike from all angles.Thank YOU! :-)

[@MzVee106]

Yesss she is Awesome!

[@stargazergirll3370]

the first four spinning class were a pain in the ass for me, i lost 25lbs in a month just by attending these classes. My back is awesome and my tummy shrunk. Great video thanks

[@shelleywilson1188]

THANKS for SHARING THIS ! I'M SO INSPIRED NOW. BEAUTIFUL!!❤

[@MrMGR1986]

Wow impressive

[@gabriellewilliams396]

Wow! How often u did class and how long was each class? 25lbs is a lot!

[@shelleywilson1188]

I had NO IDEA.... What I'd gotten my self INTO when I stumbled across this FANCY BRIGHT, ODD BIKE ! ❤ OOOWEE ! THANK YOU UNIVERSE ! And just like the Bike, I was directed immediately and directly to THIS CLASS!!

[@faceinthecrowd5810]

Great job with the intro information!! As a MTB rider with winter on the way I bought a decent spin bike and have created my “spin zone” in my basement. Getting the set up right and making I’m in proper position is like the set up of a MTB, comfort is number one, pain makes me stop. I am challenging myself to spinning One hour a day for December. I ride MTB like 4 or 5 days per week so the discipline and seat time has already set in. The biggest challenge seems to be the mental part of keeping focused, and want to spin for an hour. My i pad and you tube are needed. Good time to study my other winter activity, wood sculpting while I spin!!!

[@chrismcilroy6336]

Excellent instruction I've ever seen on utube for setup for beginners thank you so much

[@donaldfranklinsr454]

My comment as a 67-year-old man. I really appreciate about your the workout is you really keep me clued to the speech levels as we go through the entire work out. You are the best. Thank you for your professionalism and allow me to tune in on your class.

[@StudioSWEATonDemand]

Thanks for watching, Donald!

[@katie4198]

Super helpful video for someone like me who just got their first at home spin bike.

[@StudioSWEATonDemand]

Glad this helped, Katie!

[@musicparty1990]

Thank you Cat Kom, your explanations are wonderful, they are not redundant and it's in terms someone like me who knows nothing about the human body and sports can understand, I wish I could assist to one of your classes, sadly I don't live in the states. Much love to all pedaling sisters and brothers out there, this guide rocks!

[@giselledawson7275]

The dislikes on this video proves that you will never make everyone happy. This info is gold. Going to jump on my new bike and not let my recurring knee dislocation take any more of my life away.

[@robbieall1463]

Hi Cat, thank you for that video on spinning! I am two weeks into spinning, I learnt so much and I will be reviewing this video again as I their is so much to take in. Once again thank you.

[@StudioSWEATonDemand]

You're welcome, Robbie!

[@ChristineGuthry]

This is a great refresher course for someone like me, who's getting back in the saddle after an extended break and spinning at home!

[@StudioSWEATonDemand]

Awesome, Christine! Glad this video helped. Have you checked out our website yet? We have over 600 classes that you can take at home, and we add new classes every week! www.studiosweatondemand.com

[@pinkypromise111]

Your instruction was so clear and concise ! Thank you .Cant wait till I get mine this week!🏃‍♀️🏃‍♀️🏃‍♀️

[@StudioSWEATonDemand]

You're welcome!

[@susancardona9603]

Thank you for this video. I’m reintroducing myself to spin after over 15 yrs away and need a full retraining on bike set up. This is everything I need and more! Great video

[@StudioSWEATonDemand]

You're welcome Susan, glad this helped!

[@jazvolp7545]

So glad I watched this, my spin cycle was set up wrong. Thanks for clear cut instructions to get me going correctly!

[@StudioSWEATonDemand]

Glad this helped, Jaz!

[@extremehealthconsultantllc8675]

I agree with you 100% about going to other classes and instructors not paying attention of not setting up proper form on the bikes. With having over 13 years experience with spinning and cycling, I totally agree.

[@ailsamitchell4586]

Watched your video last night. Set up the spin bike in the gym and really enjoyed my workout on the bike today. Thank you.

[@StudioSWEATonDemand]

Glad this helped!

[@jtreal]

Wow thanks for the awesome informative tutorial!! Got my Spin Bike and Lockdown will be much more bearable knowing I'm getting healthy and training for Mountain Biking in the Spring/Summer!! Can't wait to hit those trails!! Thanks Again & Stay Safe! Keep Shining! 👍😎💯

[@StudioSWEATonDemand]

Hey Luke- We just did analysis and just to reassure you... our video host has kept us up 99.89% of the time since we launched in April. Phew. Sorry, you came in when there was a hiccup and glad it's all better!

[@StudioSWEATonDemand]

Pearl Iszumi X-Roads. I love them. I like the kind that lace up, but have one velcro strap to tighten them up. Just get a mountain biking shoe so the cleat is inset and they have a little flex. You'll love the ride!

[@nheaman]

Thank you Kat!:) After being away from teaching because of covid this was a great refresher for me. :) :)

[@tsv6505]

Thank you so much you are a great instructor, excellent content in every video Thanks Cat

[@StudioSWEATonDemand]

On the pedal speed... once you build up more power and agility and get you'll be able to go faster too. Be patient, it'll happen, but remember that you must ride with gear on. When you see people and they're flying look to see if they look in control. If they look bouncy at all they're not in control and riding without resistance on. That is NOT advised. Can actually hurt the knees and hips, plus you're literally spinning your wheels. Hope that helps!

[@blondielox23]

This is the most helpful video ever. I've done three spin classes and the instructor never told me any of this information. It felt very impersonal and like the instructor was only there for the cool kids who were obviously regulars. Thanks so much!

[@StudioSWEATonDemand]

+anna chesson You're welcome, Anna! We're glad it helped. Thanks for watching!

[@darchart43]

I been looking for a class that understand what it is to be a beginner. Now, I feel I have and can bet back to enjoying the spinner bike I had bought a few years ago. Thank you.

[@NicoleMarieMelton]

EXCELLENT video! Thank you for the information! I'm a spinning instructor and will be saving this as a refresher for my classes.

[@CrisGarcia6]

I'm also interested of being a spin instructor. I do want to be certified because it sounds really motivating and I have been taking spin class for a long time. so I decided to get certified and study for the test for next week. Spin class is fun and motivating. Also it will help me as well for my future public speaking class in general

[@gordonjohnston5074]

Quite an informative video. Explaining how to set up Spin Bike. Foot, Knee, Ankle & Back positions explained with the emphasis on doing things safely and reducing risk of injury. I've used a more basic exercise cycle for a couple of years and used increasing wattage and distance to help lose weight. I've been looking at a Nordic Track GX 8.0 to continue with my exercise regime. I've always wondered about how to utilise the resistance on spin bikes that don't have specific digital readings to use. It's good that you can increase the difficulty gradually whilst you get used to the workouts and increase your fitness levels. I feel less concerned now about my purchase with the helpful information provided.

[@MzVee106]

I found this video and I really appreciate you taking the time to explain how to set up the bike. I've had mine for over a year and have never rode it. Since we're all semi quarantined at home I will be using mine for the 1st time this week. Thx so much!

[@StudioSWEATonDemand]

You're welcome, Vernetta! Glad this helped!

[@DonniesMakeOver]

I tried a spin class at my local gym and I didn't get any instruction. I suffered alot. My behind was hurting so bad and I found it very hard to find a comfortable position. I lasted 20 mins. I really want to try it again and I think this vid has giving me some wonderful tips. THANK YOU!

[@SpaceMothMars]

Kat you are what we're missing here. I've seen all you said about bad posture and zero resistance riding. What you teach is what I've been doing for years and lately I've increased also my road bike activity. I'm definitely going to advice the new spin "instructor" your video!!! Thank you! Your video is great, you presented it excellent and you ate amazingly beautiful!!!!

[@mommaramirez780]

Thank you so much! ❤ Just got a spinner & your video is so helpful. I have neck, back & knee injuries so your thoughts on the positions are so important to me. A million thank yous.

[@tabythabeebe]

Thanks for the help! I am a beginner and my instructors only told me about the seat height and not the pedals or handle bars and now i am having back and knee problems so im glad i know what its from! Thanks for the basics! :)

[@StudioSWEATonDemand]

+tabytha wilson You're very welcome! Glad it helped!

[@gwenonatolu5797]

Thank you ! Learned a lot. Think I’m ready to start my spin journey. 😅

[@carmenelliott2562]

your recommendation help me a lot know I am ready for my third class. thanks

[@misstiffca]

THANK YOU!!! No one has ever really taken the time to explain the proper format at my gym, and I kept wondering why my foot kept hurting so bad and falling asleep! Now I know--ball of the foot needs to be in the center!!

[@smsnc93]

I wish I could take a class from you. You are an awesome instructor!! You give thorough explanations so people actually understand!

[@StudioSWEATonDemand]

You can take her classes online! Here's a list of all of her on-demand classes: www.studiosweatondemand.com/classes/trainer/cat-kom/

[@Noted2024]

Back and knee pain after one class - I found your video. Thank you so much for the clear instructions. I am so pumped to head to my next class. Yes, I shall work on my core too. ;) You are awesome!

[@StudioSWEATonDemand]

Awesome, Marisol! Glad this helped!

[@lugsborro]

did my very first spinning class yesterday i just hopped on the seat yesterday had no idea what to expect, i totally loved it. if not for having shin splints now, spinning is out of my mind.. can't wait to do my second and third try... thank you so much for this video!! :)

[@StudioSWEATonDemand]

+lugsborro You're welcome! Glad it helped!

[@lisavyvyan1123]

followed your video on here, bike check and set up, then through to the end and then did 15 minutes to my favourite music and turned up the intensity it was brilliant, I flet like I was floating, thank you so much :-)

[@nursealk10]

thank you for this. I took a beginner spin class and little was explained to me. this was helpful.

[@nevoxiaviolet1257]

Thank you so much! I just had my first spin bike delivered today, I had no idea what I was doing with all these adjustments or positions. Now I do! Thanks to you all!

[@StudioSWEATonDemand]

Glad we could help!!

[@kazyb7821]

Wish id looked for this earlier. Find my first spin class tonight & didn't get much guidance for a first timer. Found it very uncomfortable & struggled to get a rythem. Will defo try it again after seeing this 👍 thanks. Great video

[@StudioSWEATonDemand]

Glad this helped!!

[@StudioSWEATonDemand]

Don't be scared! You gotta think,,, YES I CAN! Best workout ever and right from home. You control how hard it is, so you start lighter and build up as you feel yourself getting stronger, more fit and lighter on your feet. You got this... if you go get it. Hope to see your name come through as an All Access Pass holder soon. Be Brave and let me know if you do this! Git it! ~Cat

[@lozkina]

just had them delivered to our gym at first everyone was scared of them haha , im starting to spend some time on them hoping that within a few weeks I too can see out a class , i struggle with very heavy and sore thighs when lifting out of the seat, there great for burning fat

[@StudioSWEATonDemand]

Get instant access to tons of fat-torching, body-sculpting Studio SWEAT onDemand workouts with a 7-Day Free Trial of Studio SWEAT onDemand @ www.studiosweatondemand.com/freetrial-youtube now!!

[@StudioSWEATonDemand]

Congrats on your first class! Um... yeah, that first ride can feel a little painful. Ha. Your "area" just isn't used to the weight there. It goes away though I promise or none of us would come back. You'll usually feel nothing after a few times so be encouraged. With that said, you shouldn't feel like you're sliding forward off the front of the seat. What that means is the seat angle needs adjusted. Front of the seat should be slightly higher than the back so have your trainer check that out.

[@darsakanirmaatha8101]

The best spin class on you tube

[@harrypetheram3677]

Brought I pair now worth the money could feel the work out more on the legs thanks for the advice

[@julig1051]

Thanks for the great information! I just got a spin bike 2 days ago and wanted to make sure I was using it properly. Thanks to you, I feel more confident. You're a great instructor! Wish I lived near San Diego so I could take one of your classes! :-)

[@WilliamFigueroa]

This is seriously the best "what to do/how to prep for" video I have ever seen. Great job! Just booked my first class with my local club today. Don't have the right shoes (I think) but will purchase spinning shoes the moment I get into the room and see the bikes and how they work. Thanks!

[@StudioSWEATonDemand]

+William Figueroa Thanks for the kind words! Glad that you enjoyed it and found it useful!

[@WilliamFigueroa]

+Studio SWEAT onDemand I'm 3 days in and I'm hooked. Had an issue at first with how I stand on the bike (as I'm pretty tall) but now I think I got it. Just waiting for payday for shoes. I DEFINITELY suggest that to everyone. The straps on a bike can be worn but the buckles on the bike that click into the shoes seems to ALWAYS work. So note to everyone. Not cross trainers or basics sneakers but cycling shoes are a must for a perfect session. Can you use regular sneaks? Sure. But you WILL notice a difference. Thanks again!

[@StudioSWEATonDemand]

Hi Giulio~ that sounds excellente! Let's keep making this big world smaller. SWEAT BABY! ~Cat

[@missjanedoe4053]

Seat positioning is everything!! :)

[@StudioSWEATonDemand]

OWY! That's common for the first couple of rides, but it usually goes away after that. Otherwise we'd never come back & there are millions of Spinners throughout the world! I think it's key that you go consistently to get your body used to the pressure. That's what it is really. Pressure you're not used to. The body should figure out it's OK and not hurt AT all anymore. Watch the the vlog that goes out this Saturday on how to sit on the bike and body position. It may help you! Don't give up!

[@angelamanus2234]

Good info! I just started a spin cycle class this was very helpful.

[@StudioSWEATonDemand]

Glad this helped, Angela!

[@StudioSWEATonDemand]

Much better pedal stroke because the pull (back of the pedal stroke) is so much smoother. Balances the muscles used and is easier on those joints! Get a good mountain biking shoe with an inset cleat so you can cross train!

[@MrMingyau]

best intro spin video i've seen!

[@StudioSWEATonDemand]

Ha. Oh, I've tried at hotels on stationary bikes and it didn't work out. You can do any of the seated portions, but definitely no standing. You can get a used spin bike for a great deal on Craig's list, from a local gym, ebay, etc. I hope you get one! Amazing workout!

[@Sowlev1]

Good video, thanks. I'm a 58 year old male and I'm going to give this a try at my gym. Omar was nice to look at too, lol.

[@StudioSWEATonDemand]

Thanks for watching, and hope it helped!

[@LocFitnessMama]

You're awesome! I want to take your class when I visit San Diego!!!

[@simoneamyp]

Well done! Im also an RPM Instructor and I Love your class!!! Keep on spinning xo

[@gordon5ish]

fantastic!!! i teach Cyclefit, here in Scotland..and am an avid fan of yours. perfect technique, and at last!!!! someone who takes a class and sweats!!! and sweats buckets!!!!

[@StudioSWEATonDemand]

Ahhh.., Gordon5Fish. Wish I could hear that in your Scottish accent. SWEAT BABY!

[@SleepLikeAKing305]

I just got my spinning bike today and I will try this workout starting tomorrow. Thanks!

[@StudioSWEATonDemand]

+The Ultimate Keyboard Warrior How'd it go??

[@SleepLikeAKing305]

Studio SWEAT onDemand I have a bad right knee and when I stood up, there were heavy pressure on my knee so I sat back down.

[@StudioSWEATonDemand]

+The Ultimate Keyboard Warrior Sorry to hear about your knee. It's good that you're able to continue sitting down. Hope you got a good workout overall!

[@riri4ever143]

I do my first spin class tomorrow! Thank you so much for this video. Wish me luck.

[@StudioSWEATonDemand]

Hi Keli- Should be great, but raise your handle bars pretty high. Couldn't hurt to check with your doctor, but it's low impact love! hope to see you on the studiosweatOnDemand web site! ~Cat

[@karenpearson6749]

Brilliant can’t wait for my spinning bike to arrive in the next 48 hours. Will be looking out for more of your workouts.

[@StudioSWEATonDemand]

Awesome Karen! We hope you love your new bike! Have you checked out our website yet? We have over 600 classes in our library, and we add new classes every week! Start with a free trial! Our service could be great for you since you're just getting a new bike. We also have a sale going on! www.studiosweatondemand.com

[@HibiscusNailz]

I just ordered a Livestrong Spin bike, can't wait to try it out and sign up for this and get my hubby and myself in shape. Thanks for the info and I am looking forward to sweating my a** off!!

[@StudioSWEATonDemand]

Awesome. Can't wait to see you on StudioSWEATonDemand and hear your comments on the classes! GO GIRL!

[@neilspector9221]

Thank you, that will help me greatly when my spinner arrives this week. I have a ruptured disk so I will take your advice and raise the handlebars.

[@StudioSWEATonDemand]

+Neil Spector Glad it helped! Thanks for watching! If you're looking for workouts to take with your new bike at home, check out our website if you haven't already! www.studiosweatondemand.com

[@neilspector9221]

Thank You

[@sandrinealiassanyacolson-i4074]

Great video! I am looking forward to start spinning now! I just have to check if I have access to a spin bike or not in my building gym!

[@chrissya6349]

Thanks for helping me with the basics. I only did like a smidget of practicing the cadence my thighs were already feeling it and I'm sweating but I am going to give it my best.

[@StudioSWEATonDemand]

+Chrissy A Glad it helped you! And good attitude :)

[@nausetlight5192]

Hi Cat, Just got my spin bike and this video was very helpful. Thank you!

[@StudioSWEATonDemand]

You're very welcome; glad it helped!

[@ikillyouaqil5966]

woww amazing!! your advice and giudance help me in spinning more ,thanks from MALAYSIA..good video..

[@StudioSWEATonDemand]

Awesome Aloya! Thanks for watching and glad it helped!

[@StudioSWEATonDemand]

I hear ya! I've seen so much of that. Such a shame, BUT you're going back so kudos to you and I'm so glad I could help. It takes a couple classes before you don't feel violated, but it goes away! Ha. Get yourself an All Access Pass to my web site (can't add URL, but it's studiosweatonDemand and sweat with me when you can! Going in to film a class now! Good times. :) Git it! ~Cat

[@StudioSWEATonDemand]

You're so welcome! Glad it helped. Register on our StudioSweatonDemand website if you haven't already and try the free classes. You can usually just use the spin bikes whenever a class isn't going back.

[@StudioSWEATonDemand]

Hi! Thanks! Yes, more than likely you are pushing your foot too far into the toe cage. You already figured it out! If you're spinning on a regular basis get yourself cycling shoes and cleats. YOU WILL LOVE IT! I like mountain biking shoes with spd cleats. You can get the pedals for like $50-$75. Shimano are awesome! Have a great day! ~Cat

[@onechilidogplease]

Great video. Very helpful information. I've been wondering about my form and whether or not it's correct during my workout and your tips will definitely help be address some issues I was having.

[@walternyc]

Just started a spin class and this was a great help. thanks.

[@shakeemsnipe4452]

Great video ! Very informative ! I'm studying to become a spinning/group fitness instructor this video was just perfect.

[@StudioSWEATonDemand]

you can try. Depends on the pedals on the bike. Ours our a little spiky for grip so I think it'd hurt!

[@willmcallister8464]

Great explanation for newbies to the class,I'm training as an indoor cycling instructor and find this informative and succinct

[@StudioSWEATonDemand]

+Will McAllister Thanks Will! Good luck with your training!

[@willmcallister8464]

+Studio SWEAT onDemand Hi Cat,I qualified yesterday as an indoor cycling instructor,many thanks for your vid and love your passion for the industry and spinning,if I ever in San Diego i'll drop by for a class :-)

[@StudioSWEATonDemand]

+Will McAllister Congrats Will! Hope to meet you in San Diego some day!

[@pedinurse1]

I just did my third class and this is so helpful

[@StudioSWEATonDemand]

Glad this helped, Emily! Thanks for watching!

[@daveallen1331]

Hi Cat I'm a qualified p.t and I find your videos a great source of information and new ideas thank you. by the way you look great.

[@StudioSWEATonDemand]

+Dave Allen - I'm so glad. And thanks Dave! ~Cat

[@daveallen1331]

I did a spin class today for the first time in a while I loved it my legs were on fire I can't wait until Wednesday to do it all over again and get my sweat on resistance tomorrow I can't wait. Keep up the good work Cat and keep your sweat on 😉

[@hamilton914]

Thanks very much, really helpful as I'm getting my bike in two days time x

[@StudioSWEATonDemand]

You're welcome! Enjoy the new bike, let us know if you have any questions!

[@veonkina]

Awesome !!!! I just got a bike and this instructions were very usefull!!! Thanks from Uruguay! ;)

[@StudioSWEATonDemand]

+Veronica Veres Glad it helped! You're welcome and thanks for watching!

[@Dassni]

Love your tutorial ... one of the best! Thank you

[@pasadenagym]

excellent techniques! this video is great for beginners :)

[@jasonbyrne6080]

Hi Cat, Thanks for the video, I signed up for my first ever spin class today(Friday), its on Monday evening, had no idea what I was getting myself into but your video was extremely helpful as I know I'd of made almost every mistake you pointed out not to do. I'm dreading not being able to walk after it for a few days but I'm really excited about doing it and I hope it goes well, I'd like to get into doing it often. Thanks again. liked :)

[@StudioSWEATonDemand]

Hi there! In my opinion... High cadence itself isn't bad, what's bad is riding without resistance. I call it riding in the sky. You should always feel in control of the bike, never like the bike is on control of you. I mean if it starts to hurt, stop of course, but so long as you're not riding in the sky you should be good to go!!! Love to see you in San Diego some day! ~Cat

[@StudioSWEATonDemand]

Grace Zachary - On your question. I totally get it, BUT you'll find most often after about 3 rides (especially if you get them in in one week) that feeling goes away. Other wise we sure wouldn't keep coming back! Your body adjusts to the pressure there. That's really all it is. You can use a seat pad, but it's really not necessary, because the feeling you're describing is normal and goes away for 99% of Spinners out there! Phew.

[@patodabomb]

thanks im a begginer spin instructor and this was very helpful :)

[@jyeomans69]

My gym ($12 a month) has a really nice spin bike but no classes. This was really helpful as I have no idea how to adjust the seat and want to do it right. I was going to purchase the peloton app, but at $20/mo that's more than my membership. Definitely going to look more into SSoD. BTW, Apple does not have an at home app for their employees and spouses to access. I will recommend to HR if this looks good :)

[@StudioSWEATonDemand]

Hey Julie! Let us know if you have any other questions, and thanks for trying us out!

[@DrummR4GOD]

Hi, Cat! I had never really taken the time before to get the logistics of my bike, but you made it interesting enough to keep my attention! Thanks for your videos and I really look forward to the spin and weights dvd! Pump up the volume!

[@StudioSWEATonDemand]

My pleasure. So glad it helped. Going in blind is brutal. Make sure you go check the web site studioSWEATonDemand (can't type the address) and do the free trial. Gyms let you use the spin bikes anytime so you can take class with me! :) Have a great day, Cat

[@oldmilkman]

Great teaching video !

[@StudioSWEATonDemand]

Thanks for watching!

[@סמדרברבן]

Thank you a lot!!! you help me so mach. love this video. you are very good!!!

[@StudioSWEATonDemand]

You're welcome! Glad this helped!

[@kholekangcobo22]

I wish you were my personal trainer. Thank you for the video!

[@Aasenzeng]

This is a wonderful video! Thx!

[@StudioSWEATonDemand]

Glad you liked it! 🤗🙌💪 you can access more workouts FREE for 7 Days! bit.ly/2ZmBdN2 or join our $4.99/month KZbin SWEAT Junkie membership to get 40+ bonus SSoD full-length fitness classes. Join us! kzbin.info/door/HD2b6aFl04u6E-xuEtPpzgjoin

[@StudioSWEATonDemand]

YES! I'd even take it further and say overweight people SHOULD do Spinning! It's low impact, & THE best fat burning, body toning workout ever! Watch the StudioSWEATonDemand web site class previews. There are REAL people of every weight, age, shape, size & gender. They're sweating their tails off. See all that sweat? That's fat melting off them! If you're nervous to try a class at a gym, get a spin bike (new or used) and get a StudioSWEATonDemand pass & start classes at home. Private. Amazing!

[@HurairaHerbals]

This was everything that I needed. Thank you!

[@StudioSWEATonDemand]

+TheForsakenSailor You're very welcome! Glad it helped you!

[@StudioSWEATonDemand]

When you're standing your hands should be towards the end of the handlebars and your hips should be over the top of the front of the seat. Your body is in a "V" position where the hips are the point of the "V". If you are asked to drop back further to hit the glutes and hamstrings more don't lean forward, just hinge at the hip joint to extend your hips so they are more over the center or back of the seat.

[@TheBluesnbob]

Thanks! I did and it's not too bad!

[@StudioSWEATonDemand]

Class 1 done! Give yourself 1 more day to heal, then dive back in. You may have been all push, no pull or been leaning forward too much. Hard to say, but for sure you're waking up some muscles that haven't been worked in a while from the sounds of it! Try to focus more on the pull back & up (not just up) w/ the hamy. Push w/ the quad is gonna happen naturally. Stretch all the leg, hip, back & chest muscles after class. Take the best classes by going to StudioSWEATonDemand . com now!