20-minute HIGH-BURN Rhythm Indoor Cycling Workout
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- Опубликовано: 3 окт 2024
- This ride is ON FIRE!!!! What a fun workout!! This ride is 20 minutes of rhythm-focused riding to build endurance and strength! Stay focused on keeping your resistance up while maintaining the beat of the music! This is a tough one, but it's only 20 minutes! Complete this challenge and feel unstoppable!!!!
👉 Sign up for Bike & Bells THRIVE here! kaleighcohen.c...
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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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 - 2:31 WARM UP | Never Fall Back by Jonezen
2:32 - 5:23 ROLLING HILLS | The Sky by Hallmore
5:24 - 7:50 TICK TOCKS | Right Here, Right Now by TEEYZ
7:51 - 10:23 JUMPS | On the Run by Kat Meoz
10:24 - 13:07 FREEZES | Finally Free by Lavender Days
13:08 - 15:11 SWITCHBACKS | Greatest Of All Time by WILLPWR
15:12 - 17:14 INVERTED SPRINTS | El Fuego by Princess Akaina
17:15 - 21:08 CLIMBS | Legends Never Die by DAEZD
21:09 - 23:33 COOL DOWN | Find My Way by SPACE CAMP
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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Kaleigh, you are so right when you said to stop focusing on the calories burned and focus on getting stronger. When I started doing that- holy cow! Game changer for sure. ❤
Discovered your classes 4 years ago when gyms had to shut and have carried on since in my home gym, thanks 👍
“When you start working out to build a strong body and strong mind instead of just burning calories, and you change your focus, you will finally feel free and you will love to workout.”
AMEN, words to live by. Love this so much, thank you 💗
Another excellent short and sweet workout Kaleigh!!! Thank you!!!
Loved this ride!! So invigorating and fun!! Thank you Kayleigh and Jason- you guys are my favorite team❤🎉
Your workouts have been such a blessing. Thanks for the encouragement, guidance and support!
The best rides are the ones that move so fast you don’t have a second to doubt yourself! THIS was that ride🔥🖤
Holy smokes KCF, fantastic playlist! Loved it!!
“Stronger here, so you can be stronger out there, I LOVE YA!” KC
Today's day 1 again. We all got this. Thank you Kaleigh.
Am I the only one looking like an idiot and responding to Kaleigh when she asks questions or tell us how strong we are and stuff? Thank you once again Kaleigh!!! You never fail to pump me up and get me excited to be exercising ❤
i 2 learned the hard way; was consumed with long unfulfilling workouts that only brought injuries & frustration. I THANK the Lord for you bringing the fun, energy, excitement & luv of spin & strength in my life!
Your rides Kayleigh and Jason are so amazingly intense 🎉Thank you for all the work you put in❤Love you guys❤
This workout lived up to its name! Absolutely loved it!❤
Can I just say el fuego was amazing! What a fun song to cycle to, really helped me push to the end! ❤
I’m a teacher and your videos are life saving for me! I feel like I can easily make time for these workouts for myself. My time with you is my “me time”
New here and wanted to share my feelings.
When it comes to other cycling RUclipss I tend to give up halfway.
But I'd pedal with KC to the ends of the earth.
💜💜💜
I liked this one so much I downloaded it before it was even over 😅 I LOVE the choreography, 2nd and 3rd position rides, so much fun!!
What a day to forget my sweatband!?!?!😳! Sweat dripping in my eyes! In my ears! Down my neck!! But feels so good to be ALIVE! This breath!! This burn!! This push!! Amazing!! Thank you Kaleigh!! I’m so GRATEFUL 💜🙏🏻🔥🥰
This is my favorite ride. Love your enthusiasm. How do you not have a million followers! But then again most indoor cycling channels don’t have a lot, I think you’re one of the top ones. Well, I love ya!
This was hard but fun!! Tks Kayleigh!!
🎉🎉🎉🎉🎉 Girl! So much fun!
Week 3 - SSS V2. - Day 17 - Done. These 20 minute rides always seem to schedule at the right time! Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Right here! Right now! Enjoy stronger yourself 😊💪🧘♀️❤
Another early rise, another great cycle!!! You are a legend Kaleigh! 🙌🏼
I am thankful for you. You and the Lord keep me strong, right when you think things are good, something else. But I am strong here so I am strong out there! I won’t quit, because I am strong and the Lord makes me even stronger!! -Amanda
I needed this 20 minute work out! Thank you!!!
I am 56 and work at a desk all day. I decided it was time to get moving. Wow, spinning is so humbling. It’s all I can do to keep in the saddle and keep my legs moving. I hope I can keep up soon.
Thanks for your workouts and bike setup. That was a huge help.
Loved this one, especially the music. ❤
I have not been on the bike in a couple of months. Life got in the way. I'm so glad I picked this one to come back to! I love ya!!
This workout on a Monday morning was amazing!!!!
New fave!! You make this so fun Kaleigh!
Would love more 5 minute encores! They are just the right amount to feel like I can fit in extra time and still push myself a bit!
New favorite!!!
You nearly bring me to tears at the end of each ride. Thank you for being so inspiring Kaleigh. I love your energy!!
The last song- must have been a release- very teary eyed here- struggles & happiness- on& off the bike- 🎉🎉
Mindset is everything! If you’re doing it just for the calories or the number on the scale you won’t ever be able to enjoy it! Your workouts are so fun and challenging and cathartic and I miss the days I don’t do them! I’m so thankful I found your channel!
Most productive 20 minutes of my day!! Thank you Kayleigh!
Loved all the moves in this one!!! ✨
So much fun!! I run on the treadmill to your spin sessions when I'm not on the bike, you are just the best!!
Didn't have alot of time before school run so Instead of watching TV did this sweaty 20 min ride, feel so good now! Thanks Kayleigh.
Another favourite ride!! Loved the different choreography 🚴🏻♀🙌🏻 Thank you 🙏🏻 for another great workout! 💜💜💜
Amazing start of the day!!
Probably one of my favorite rides you’ve ever made!
Oooh baby that was 🔥🔥🔥❤️KC cycling
Loved this and the playlist, will definitely keep going back to this innocent 20 minute ride 😉Thanks K & J!!
This ride resonated with me so hard! I’m an actor and for the longest time it was all about how I look. Now, as a stage combat performer, it’s about being strong enough to do the moves! I love focusing on functional strength over aesthetics. Thank you! #strongeroutthere
🔥🔥🔥🔥…short on time…but I’m still feel the burn and the benefits of this PERFECT RHYTHM RIDE!! Thank you Kaleigh!! For you Stella…the LEGEND!!
Almost didn't do this one today but so so glad I did. Not for the workout (it's great!) but for Kaleigh's inspirational words about being strong mentally. Thank you ❤
Thanks for all your great videos. Am I the only one dying after that one!!? 20 minutes? Wow.
I love a rhythm ride 🎶 ❤
Love these short sharp rides 🙏🏻
Love these 20 minute videos, just before work, sets my day.
Great little ride - as ever, it amazes me how much you can make us sweat in such a short space of time! Really enjoyed it, thanks!
This was my first cycle workout since foot surgery in December and I freaking did it!!! I thought oh 20 min will be easy. Haha! It was hard AND achievable and I loved it. The music was fire. And you always make me feel so empowered! Thank you thank you 🙏💙💙
Today was my first day back and i haven’t been able to get back on the bike. I made it I’m back I’m here!
Everytime I try a new video of yours I always think 'that was the toughest ride yet' and here I am saying.... that was the toughest but REWARDING ride yet!!! I really enjoyed all the standing choreography. I'll just have to keep a mental note to do it before or on leg day🔥💪🏻🚴♀️👏🎉🥵
Loved this ride. I wasn’t going to work out today, but I’m SO glad I saw this new ride and decided to push play!🔥
Another perfect workout! 🫶🏻💪
I love at the end when you said I know you want to slow down but “NOT HAPPENING!!!” I listened, and I kept going. Thank you Queen ❤👑
This was a tough one, but that playlist.......... Kept the motivation high, and then knowing it was only 20 minutes sealed the deal. So glad I started my day with this ride.
This one doesn’t get old, loved doing it again!! 👏🏻🥳
A killer ride 😮
Don't know how I missed this!! Thought it was needed then tealised no bump!! What a session though. On fire!!! X
Loved it! Going for the strength workout now!
Fantastic!! Thanks K&J!!
Stroke gal here, really focusing on the rpm’s and getting some gains. Wanted to stay in bed today but you got me moving and that got me to complete my daily physio exercises, thanks !!!!!
I enjoyed the choreography in this ride! Especially there at the end. It helped me get my mind back focused on the ride.
Thanks for being so positive it makes workouts fun!!! You’re the best
Kaleigh!! Thank you thank you for speaking about not having to be in the gym for hours. I used to do that and it made my stressed and I never saw results! I see amazing results working out with you. Thank you so much! I feel amazing, love how I look and am confident!!! Thank you a million times for your programs, they ROCK!
I am feeling very accomplished after this one!!!
I like to add on 20 minutes of spin after a strength workout… maybe this wasn’t the best one to add on with! Wow! Sweat City! Love the purpose of your workouts ! ❤
WOW! WOW! WOW! ❤ Recovery time is a great indicator of the intensity of the ride! I’m still breathing hard! Thank you for the daily motivation… PRICELESS!
My legs felt so heavy at the start and I thought I would struggle through but as it went on my legs got better not only did I complete it strongly I went on to do the encore, thanks for the motivation that helped me do this
This was a great 20 minute push!
Started bike and bells Jan 1! This is my favorite one so far! The music was super good and great motivation. Intense but so much fun dancing on my bike! So good!
This was so fun, it’s one of my new favorite rides! The playlist was 🔥! It went by so fast and I added the Tabata 3.0.
Amazing workout....loved your energy...give me more 🎉
Another great ride! Thank you!
Thank you! Best way to start my Saturday morning!
Great playlist of music 🎉
Love the inverted sprint❤❤
Holy SWEAT Batman!!! Could barely keep up and I am drenched! Thanks for a quick and effective and definitely not boring ride! I will be back!
Superset leg day + this ride! 🔥
Legs are JELL-O!
Loving Bike & Bells Thrive 💕
Thank you!!
This was 🔥 !!!!!! Great ride!
Whew! This was a great one yet again! Added a 10 min appetizer and wow! So good! 🔥 thank you for today’s class again 😊😊
This was hard but FUN! I loved Fuego!
Today was so hard to hit play but I am soooo glad I didn’t give in to the tiredness. I feel so great now. Thank you Kaleigh. I now celebrate working out with you for 1 year. Getting so strong now. Thank you so much.
OMGGGGG!!!! I LOOOOOVE YOUUU, SISTAHHHHH!!!!! 🔥🔥🔥🔥🔥🔥🔥
Loved this ride, SSS V2 is the 💣
🥵 Your motivation for all your butt kickers never gets old Kaleigh, Thankyou for keeping us accountable ❤
Love this ride! ❤❤❤
The fat lazy pug sleeping in the background is EVERYTHING ❤😂❤ I LOVE her!
This was SO fun & flew by! Will be doing this one again & again!
Thank you Kaleigh for putting on a fire ride🎉! Such an awesome ride that challenged me and pushed me to the end. I especially enjoyed the tick tock. A great burn to the bottom.
Cute outfit K! I was glad I did this training first today. Great impactful session. Thank you!
Well Kaleigh that's an absolute killer. Soon find out how fit you are with this workout
Thank you for your strong and effective workouts. You make it possible for us to stay fit during our busy lives.
This one is so great. I burnt 180 calories in 20min!🎉🎉 (that s a lot more than other cardio dance i usually work on). I love working with you because you are always cheering up and encouraging me ❤❤ to trust myself in finishing the challenge!! I am so happy i finished this one 😊. Thank you so much🎉
Thank you so much, I had no idea there were such great options on youtube! You're a fantastic spin coach and I'll be doing a lot more of your classes.
Thank you!! I needed this. First day back after the flu!!!! ❤
So much fun & what a great workout! 🔥🔥🔥🔥Love getting up early and watching your videos to start my day. Found you in 2022 & went from struggling to finish a ride ➡️struggling to take a rest day➡️now feeling strong & healthier than ever & and being kinder to myself in the process 💝
This one is great been explaoromg the 20 minute workput twice a day to suit work, home and worklife balance. loved it great session good burn and HIIT. Thanks katleigh kep em coming. ☺☺🌼