30-min INTENSE & SWEATY Classic Indoor Cycling Workout
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- Опубликовано: 4 июл 2024
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It's a CLASSIC!!! When I think of a cycling class I think of a high-intensity, sweaty, all-in push that leaves you feeling AMAZING by the end!! In this ride, we have climbs, sprints, and jumps all paired with fun and energizing songs. Let the stress of the day go and enjoy the ride!!!!
IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.
Need a longer WARM-UP? • START YOUR WORKOUT HER...
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Spotify playlist- open.spotify.com/playlist/7sN...
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Facebook- / kaleighcohenfitness
ADD IT:
ENCORE!- • 10-minute ENCORE | Add...
DESSERT!- • 15 minutes of Post-Cyc...
RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail: • Indoor Bike Set Up, Re...
POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.
CHAPTERS:
0:00 - 3:03 WARM UP | I Can Feel It by MF Graves
3:04 - 6:00 ROLLING HILLS | Exposed by Hallmore
6:01 - 8:57 JUMPS | I Am by CRMNL
8:58 - 12:31 CLIMBS | Levee by Will Champlin
12:32 - 15:31 INVERTED SPRINTS | Ready for Anything (Orchestral Remix) by Blackway
15:32 - 18:08 JUMPS | Stronger by Sha'Ki
18:09 - 21:19 SPRINTS | Mothra by STRLGHT
21:20 - 23:31 INVERTED SPRINTS | Never Back Down by Kat Meoz
23:32 - 26:58 SPEED OVER SADDLE | Bring 'Em Out by Valley Of Wolves
26:59 - 29:23 COOL DOWN | Going Up by Dazy Chain
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury as a result of any information provided.
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I do your cycling Workouts to keep my mood up. Your energy us so contagious and you never fail to cheer me up whilst sweating it out!
Thanks Kayleigh x
One added bonus of an early access ride is that you don’t see any comments before you push play. If I had read “a sprint like no other “ followed by inverted sprints, I might have done laundry instead 😂😂😂. Seriously though this was a great ride and a super sweaty session!! Thanks for your amazing spirit and enthusiasm!!
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WHAT AN AMAZING RIDE??? I am following you since 4 years now..what an amazing class this one here!!!
Big uo to you, that you bring out this class, during your pregnancy. Many thanks!!
You are the best cycling coach I’ve ever known. All alone in my basement, I smile and laugh and cheer right along with you. Thank you for what you do!
My thoughts exactly! Totally addicted and you’re such an aspiration and role model to watch, love you’re attitude! ❤😊
Cycling is my stress relief and my ‘me time’!
Kk...we need to talk! That third last sprint song was NEXT LEVEL!!! I have been cycling for almost 20 years and that was by far the best sprint challenge I have ever experienced! If anyone thought that this pregnancy was going to slow you down or affect the challenges in your classes, they are sorely mistaken!
Could not agree more!! 😅👏🏻👏🏻
Yowsa! You rock! When I find myself grumping along, one ride with you and I'm kicking it!! I'm a "climb" rider but you sure get me sprinting away! Thank you for your enthusiasm and inspiration! Cyber hugs!!! 💖💖💖💖
Snarky Stella back!😂
Do you know how motivating it is to watch your pregnant self do these workouts flawlessly…while talking and dancing lol!!?! I’m like ok…I am not pregnant. If she can I can 😂 you rock!
I don’t see how Stella can stay so calm through all of this excitement. I got done after ten minutes. But, eventually, I will get stronger. Thank you.
Thank you so much, for the workout and for your pep talk! Today my strength was in showing up 💪
First of all that playlist was 🔥! Second of all that sprint was madness! But in a “oh so good it hurts” kinda way! 😂😅thank you for another awesome and effective ride!
You are such a bad ass! Crushing it and discovering what you are capable of pregnant belly and all….this lady lives what she preaches! Such an inspiration! ❤❤
Week 1 - SSS. V2- Live Rep. - Day 6 - Done. 3RD ALL DAY! Ahh! This playlist!!!😆 That first song, one of my favorites, sets the ride so nicely!🔥🔥🔥 Always love the graphics and everything FX! Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
🔥 🔥 🔥 not me mishearing Kaleigh saying: if you need a second to puke, go do it. So much to love about this one!
😂💪🏻😅
Thank you just finished this one ❤
WOW! WOW! WOW! It is nice to change it up a bit but I do like the Variety you put in your spin classes. Not to say I didn’t sweat my butt off in this 30 minutes! I especially loved the motivation that was infused in the music. You keep me going everyday, ❤
Enjoyed this ride before a tough day at work. I'm now for sure ready for anything and everything ❤ mind and body are ready, so bring it on 😊 thanxxx Khaleigh ❤
In my mind this ride will forever be known as the "Mothra Sprint Ride"... Holy smokes
I can barely see to type because of all of the sweat but this ride was KILLERRRR thank you!!!! ❤
I did not want to get on the bike today! But I did and now I am so happy! Thank you so much for another challenging but rewarding ride!
#TeamSprint! That was a great ride! Love love love the jumps as well! Your workouts are the best!
Can walk up the stairs and not feel like I’m dying 🤣
Consistency is key- love this ride thank you 🙌🏽🫶🏼
Awesome ride to kick the week off - am sweating like mad but enjoyed all the pushes in there! Thanks. Go Team - remember your towels, this is a sweaty one!!!
OMG!!! You are the BOMB 💣 I love you!!! Love the music love the spirits love your motivation love your advice!!!
👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼❤
Killer cardio and muscle endurance Kayleigh!! Wow 🎉Awesome torture😂Love all that you and Jason put out there for KC Fitness❤❤
Wow Im so happy for you, Ms KC, sir jason, and the rest of the family. So glad to see you full of energy despite having a little bump in your tummy🩵 congratulations!!! So happy to be back here. I may not be a regular cycling enthusiast but I always do come back to your class. In my heart always be a Butt Kicker🤗 Stronger and keep pushing here and in the real world👏👏👏
This was a fantastic ride, thank you! Your "classic" style is always the best! Just like when I started indoor cycling in 2007 😅 thank you!
Let's go KC Mondays! This was just what I needed today! Fun music, fun ride, and all the good vibes! I just love starting my week with you! Thank you!
Show up,
Do the work …
Let go …
Amazing results
Thank you Kaleigh 🙌🙌👍
I appreciate you so much!! ❤❤❤ I started working out to deal with my anxiety around doing my driving exam as I keep getting super nervous and failing. I thought exercising would be a great way to release the extra tension and it is but I also have you giving me motivation throughout the video and reminding me that I am strong and that I can do this 😭💪🏻 it wouldn't be the same without you, you are amazing!
Love the Ready for Anything remix 🔥🎉🫶🏽
Perfect playlist for a Monday 🎉
I agree!
Yesssss ready for any and everything!!!!!!
“When you see a glimpse of what you are capable of, it makes you hungry for more”! -Kaleigh ❤
Bloody hell this one did me in. Trying to burn off the alcohol from the weekend thanks girl 😂😂😂💃
Oh my goodness. That was an awesome ride. That sprint was killer but I flipping did it. I am so proud of myself. Thank you KC! 🎉❤
Let's talk about the inverted sprint song! I brought the 4 pm restless energy to those ride and this ride did not disappoint! Great job Kaleigh 👏
That 1st inverted sprint song pulled something out of the depths of me!!!! What an amazing class!
I have been MIA, thank you for your encouraging words, KC, away to star my Monday ❤ and the music on 🔥TY JC
This class is 🔥🙌🏼 and she’s pregnant! Amazing and so motivating!!! LOVE!!!!!!
Love hearing from Stella during the ride!!! 😂😂😂 also love catching these workouts when they’ve just dropped. You look great @kayleigh cohen!
I am a speed girl, but this was over the top. Thank you Kaleigh. Love 💕 ya!!!
Everytime i try to do some of your programs something happen that f*** all my consistancy. To not be frustrate, I just pick a random class when I can and this brings me back to the focus. To anyone thinking about give up because you can't do a full program, try this... Be here is far better than sit on the couch. Thanks and love to KC fam! ✨
Amazing ride, hopefully this will help me feel more comfortable and confident post baby-thank you!
Bring it! Never back down 💪🏾
Omg Kaleigh I swear you are super woman 💥 that was such a top ride loved it 🙌🏻🙌🏻🙌🏻💪🏻💪🏻💪🏻💥💥💥😝😝😝
Just done this evening, love it . Thanks for keeping me motivated
Woo wee love the sprints and inverted sprints back to back
To be honest, I thought it was starting out a little slower...then the whole routine thing went into overdrive! Great, strong finish!👍🏻🚴♀️😵
That was an amazing change up. Thank you for putting together an awesome ride ❤
Amazing ride. Love the classics and no freezes is always a bonus 😜. Love the songs.
Love working out with you!
I completed 30 days. I'm 45 I can't believe it. Love ur workouts. I could pedal only in my 60s when u say 90s . Not sure whether I could reach ur well. Thank you so much for ur motivation and I'm enjoying. .
Eager to do this one again! Thank you!!! ❤❤❤❤
Ready or anything 🔥 🔥 🔥
Ooo MYLANTA had to do this again ❤🎉
K, you are my mental coach, you taught me to stay strong out there! I admire you ❤ you are ready for EVERYTHING 🎉 🎶RIP Stella 🤍🤍🤍
The title is on point on how I feel right now 😂
Monday rides are my favorite ❤
Thanks! For helping me to be consistent for almost 4 years. Connie
Thank you so much, Connie! So happy to hear that! 4 years is awesome! 💜
Oh myyyyy Wordddd! I made it! Thank you! You are awesome and looking gorgeous 😊
I taught cycle during both my pregnancies and that was 1999 and 2003 and I would have people say are you crazy. I did back then wear the famous chest heart monitor to make sure I did not go over 140. I am so happy they now are pushing what ever you did before getting pregnant you can do besides the sit-up thing lol. You look great and that was a great ending to that class💪🏻🐊
Such a great ride! Loved the music and intensity!
Am I still here or did I cycle to a new planet? If I'm still here I want everyone to know I LOVED THIS RIDEEEE!!!!!!! I am capable of flying to the moon and I am capable of pushing myself beyond my limits. Hee Haw, I'm coming back through the clouds and I see my house. I did this ride and hope y'all had the best time ever. We are the beasts of the world. Thanks Kaleigh, You made my entire day💫💥🤗
AMEN lol 😅🎉
I love a good pep talk, but the cool down needs at least one minute of silence to decompress!!! Silence is golden.
Felt good to get that done for my HEART HEALTH
Ready for anything!! 💪
Let me tell you why I cried during this ride today. My husband broke my spin bike about a month and a half ago (when I was 6 weeks pregnant). I’ve been so out of shape since, barely working out. Today, I realized he was never gonna get around to fixing it. So I called customer service and figured out how to fix it. 13 weeks pregnant. Out of shape. But glad to be back riding with you. Seriously, it helps improve my mood so much. And you popped since I saw you last 😭.
So happy you got it fixed Jasmine! 💜
Omg thank you! This was what I needed to start my work week! I can’t believe I kept up. 🎉
Watching on a Monday, thanks for bringing the great energy!! 💪🏽
I didn't want to spin but man the feelings after when I know I can push myself is incredible. Ive been focusing on the number of my weight and not how I feel but after this workout and your encouraging words I feel like I can do anything today! Thanks KC, JC and soon to be baby C ❤
Team sprint! Great ride 💪
You are amazing! Thanks for this amazing workout x
I have never done any of Kaleigh’s workouts but I was looking for a new spin workout and omg I am so glad I found this one. I love her energy and the music she provides. Both pump me up so much! And all of her words of encouragement really help me push myself. Thank you for the great video! You just got yourself a new subscriber 😊
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YAY 🎉 Same here, one ride and I was hooked 👏🏻💗
Even with BOB (baby on board) you BMTAB (beat me to a booger!) 😂🤣😅😂. Awesome workout!
❤❤ what a good one I did this one and Saturdays since I missed it im dying 😂😂 but feel so good now I just missed the horn at level 10 to motivate me more 😂😂😂 😊
Good googly moogly! Great ride!
Ended up missing an entire week of workouts due to travel schedule. Man, did I need this!! I feel AMAZING--I can do anything (just like the song said). Thank you for such a challenging ride and your fantastic encouragement. It's priceless!
This was a 20 min ride push stretched out into a 30 min ride 🥵😅 Finally did this one and love ending week 1 of SSS2 with this! Really enjoyed the format this week, starting and ending with the rides and strength focus in between.
I do not know how you do it but I’m so grateful that you do!! Absolutely love all of the comments on this one too, couldn’t agree more 🥳💪🏻👏🏻💗
Loved it so muuuch!!! Hard but loving it❤
Wow u are so friggin amazing Kaleigh
Love love love this ride!
Why was this so hard today!? Struggle bus on this Monday.
So so good💪⚡️❤️
Thanks!!! Another great ride,😅
I’ve done the first week of SSS2!! Every workout and they were all a blast!!! Thank you!! Looking forward to next week!🎉🙌
Thank you 🙏 so much ❤
Classic is the best! Safe! Hard working! Thank you!
My favorite motivational line.....10 and go !!!
Amazing! ❤ what a ride!
THAT sprint song!! 🦵🏼🔥!!!
Priceless ride 🤑
“You only know if you can do hard things by DOING hard things.”
-T.L. York.
Thanks, I needed this!
Amazing ride!! This was awesome, and so motivating. Thanks, Kaleigh! ❤ 💪😅
So sweaty! This was a good one and a hard one!
so many 10.s. So much sweat!
Loved it!! Such an energizing ride to start de batlles of the day. Greetings from Ecuador 🇪🇨
awesome ride!! thanks!