20-minute HAPPY Pop Music Rhythm Ride
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- Опубликовано: 7 июл 2024
- Happy pop for our sweaty ride today!!! This is a more choreographed cycling class riding to the beat of the music! The music will drive the high energy of this workout to leave you feeling awesome by the end!!
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...
MY LINKS:
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Spotify playlist- open.spotify.com/playlist/2jK...
Instagram- / kaleighacohen
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 - 2:25 WARMING HILL | Super Magicool by Hello Stereoh
2:26 - 5:47 TRIO | Hurricane by Kat Leon
5:48 - 9:07 TICK TOCKS | I'm Alive by Queen Jasira
9:08 - 13:16 ROLLING HILLS | Away We Go (feat. Matt Bellis) by 1WayTKT
13:17 - 15:23 JUMPS | All That Sauce by WYLDCAT
15:24 - 17:34 INVERTED SPRINTS | Next Big Ting by Bomba Boy
17:35 - 19:57 SWITCHBACKS | Can't Stop Me Now by SONNY OH!
19:58 - 21:11 COOL DOWN | Piñata by Saint Nova
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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7 years ago today I lost my momma. She is my motivation every day to get up and do something. Tomorrow is not promised to any of us. Live each day to the fullest and love yourself for the incredible things you can do! Have a blessed day buttkickers.
I'm so sorry for your loss. Truly. I don't think we're ever prepared to say goodbye and we never stop missing them, we just learn to live with the ache of them being gone. It does get better, though, and these anniversaries are some of the toughest. Hugs, fellow buttkicker, if you'll take it. If not, a fist bump in solidarity. 💜
Hugs are the best! Thank you for your kind words!
I set a PR for a 20 minute ride today! 170 cal burned. Never did that before! That was a lot more intense than I expected!
I have a feeling I will be coming back to this ride again and again. 20 minutes plus all the choreography made it fly by. Feeling so accomplished and strong afterwards! 💪 🎉
Yes!!!! Friday Friday!! 😀😀 ready for my weekend! Thank you!- Amanda
Great ride, those switch backs at the end. Dang!! Love these 20 minute rides.
That was great - over before I knew where I was! Poignant to see Stella on her couch ❤
So good to be motivated by your pregnant self. I'm 4 months along and after a being sick all first trimester I couldn't manage all the pushes as I'm not as fit as prepregnancy. But I'll def come back to this. It flew by. Thank you.
That ride definitely started my Monday off right! I added the 10 min encore!
I read this before I started the ride, and you inspired me to do the encore too!
That is awesome, I’m glad I inspired you to do the encore! I never want to do the encore’s, but when Kaleigh mentions it I always wind up doing it 😂
I loved this ride!! Thank for the continued challenges, amazing music, and up beat super fun ride! Made my Monday!!💜
This was my best ride yet in terms of maintaining speed between pushes. You're right -- consistency is paying off! Thank you very much!
I loved this so much:) thank you . I didn't even feel the time pass by 💗
Please make more like this 💗🙏🙏
Thank you so much for everything❤❤
My fav...great music and choreography!! thx Kaleigh, really enjoyed this.
Week 4 - Day 22 - Done. 3RD ALL DAY! 20 minutes x KCC = MASSIVE (intense) INTENSITY! Heart rate was not cheated! Ride was flowing strong! Loved the cycle choreography and the playlist!🔥🔥🔥Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
starting off the week RIGHT !!
now i gotta play catch-up tomorrow with Saturday's ride that i missed cuz of work !
thanx k !!!
Thank you so much, Mary! We didn't have a live last Saturday! Sorry! 💜
Yessss..so sweet and innocent 😂😂😂😂💣❣
Phew!! I'm beyond impressed how you able to keep the rides so intense, even when growing another human 😍❤️
Thanks for push❤❤
I loved this ride!!! ❤thank you Kaleigh and Jason!
Geez, that was difficult! Plus encore! Great ride! ❤
That felt SO good! 🎉
I usually work out in the afternoon or evening but I'm trying to get into morning workouts (I started at 11am so no SO early!) This was only 20minutes so I figured "no problem" Ooof. But proud of myself for showing up and doing it. Thank you Kaleigh❤
Love these quick 20 minute rides with all the different variations! Keeps ya on your toes!
I love 20 minute rides! They are fast and effective! I always add a warm up ride and follow with one of the encore rides. I love all the variety! ❤
Great to be back on the bike! I was on holiday for the last two weeks and now I'm all set to get back into Sweet Summer Sweat! Those tik toks are killers !!!!! Half way there!!!Thanks Kayleigh
LOVE choreo days! 🔥
Kaleigh, definitely one of my favorite 20 min rides! You're so inspiring! Wish I was able to celebrate your birthday and your success ! Much gratitude! Thank you so much!
Crazy sweaty 20 minute ride Kayleigh and Jason🎉Love the work you generate for your butt kickers❤❤Miss sweet Stella! Praying for your family🙏
I love the 20-minute workouts!! They are so effective and make me sweat 🥵 ❤!!
Wow! This is such a sneaky ride … you don’t think you’re working but you are! Wonderful as always! Happy Monday! ❤
I loved this ride! The choreography was so much fun! 🤎🖤💙
Excellent ride 🔥🔥🔥 Super fun and dynamic 😅👏🏻 Thank you so much 😃 I had the best time ever 🌹🌹🌹
Getting a late start to the week but this was just what I needed! Loved the climbing/choreography focus today 🎉
You kept saying “this is going to be a fast song”
Once the ride ended, I was like dang that was a fast ride!😂
Super fun ride!
This ride is so awesome cause we work the butt. This 20 minutes zoomed by so fast. It's filled with everything we need to tone our bodies and shape our legs. I loved this ride and plan to do it again. Thanks Kaleigh and Jason and that sweet baby who workouts right along with us. ❤❤❤
Sweaty Betty start to the day 👍🏻❤
Great workout, thank you Kaleigh!! 🥰 You look super Healthy !!
Loved this! First ride back after moving back to the states from Ireland 2 weeks ago, finally got my bike set up and back in action! Love these 20 minute workouts, as always they are quick but challenging. Feeling great!
This was just the push I needed to gather some confidence for a new week. Here we go! 🚴
Thank you! SSSv2 has been 💯
Amazing ride - drenched in 20 mins! Thank you!
Another early start to my day and I was greeted with a new Kaleigh ride! Best news to start the day with 🎉!
I'm not going to lie, sometimes, I'm just not feeling it. I'm dragging, moping around, grumbling under my breath but then I get into the warmup and the ride was so much fun I was shocked when we got to the last song! It just flew by! Also, I was absolutely dripping sweat by the time we got to the inverted sprints and you know it's a great workout when you go, "I'm like 15+ minutes in and I'm absolutely DRIPPING and I'm panting... How?!".
Fantastic ride! As always, thanks for your encouraging words right when we need them the most!
Have a wonderful week, buttkickers! Whatever you're facing, you'll make it through.
Tough day today so thank you for helping me sweat it out!
Love, love, love this one. Thank you!
I still can't keep up with all of the 2nd and 3rd movements but I am so motivated to keep riding and striving for more. I love love how you help us tap into that energy. Sweating on my lunch break today and ready to tackle the afternoon!!
I’ve been doing your workouts at least for 6 months (or maybe more) and let me tell you that this is the hardest one I’ve done. Challenging!
The UK is currently boiling hot so that was short but seriously sweaty! Great ride - fun and we worked hard! Thanks.
I have so many rides to catch up!? This looks like it's going to be on my Favourites playlist! See you this weekend!! 🥳
I’m alive for sure. Queen jashira song rocked.
I’ve missed a few workouts last week and this ride definitely gave me the push that I needed! 😅 Consistency is key even if I missed some workouts, I will keep going! Thank you for such a great, intense, and effective ride! ❤
Great kicking butt🎉
You rock Kaleigh!! ❤🎉
This ride felt so good! I loved the variety and intensity! I followed this up with your amazing 10 min Encore! Thank you!!
Absolutely loved this ride❤
Awesome Monday morning ride! You are so motivating. Thank you.
Thank you! Great ride!
Thank you so much, Jovita! So glad you liked it! 💜
Fun ride--always love the choreography! Switchbacks at the end we're a killer though 😅
Kaleigh, for the record after my 21 mile ride up the coast, I faithfully do your 11 min. stretch class after, just did it. And an FYI I've been saving all you 20-30 minute classes for when I get back on my Keiser this fall. Thans so much!!
Great to end my weight training session on this 4th of July 2024 🎉
Great ride! Just in time, I had just gotten on RUclips to find a ride and saw this had uploaded 5 minutes prior.
Also, my humble opinion we need more of Stella’s thought bubble comments.
Last song was 🔥
well that woke me up!!!!! Thanks Kaleigh!!!!!!
Did it..Saved it!! 🎉😅 xo ty
The beeeeest!!! 🔥🔥🔥
This was so fun 🎉
You are amazing!!! Thank you!! Your pregnant belly is so cute!! ❤
Love your rides, Kaleigh! You look like Parker Valby’s big sister (she’s a track superstar that won 5 NCAA titles in 1 academic year & just got 4th at the Olympic trials last night) Congratulations on the baby - you’re a badass 💪 🚴
I got the flu! So sad I’m going to miss this one 😢 but I’m downloading it to do it another day! 💪❤️ Have a great week buttkickers!
Hope you feel better soon! 💜
The best ❤❤❤
Did this ride make me sweat? Yes! Did it make me push myself? Yes! Did it make me tired? Yes! Did it make me smile??? DEFINITELY! 😅❤
Thanks!!
Love ya Kaleigh ❤
Thank you so much, Crystal! 💜
@@kaleigh 🩷you’re welcome
She's pregnant. 8 minutes in and I'm like nope, she's no joke. Thanks for the workout! Damn!
I just found out I'm expecting no 3 today.. you're literally the 2nd person I've told (the 1st was my best friend) So with you as my inspiration I jumped on my bike and did this ride + the encore! Feeling empowered and motivated to be the healthiest and strongest I can as I navigate my way through this unexpected journey and blessing..
Can you suggest a workout schedule similar to yours to follow for the next 9 months.. 😅 I want to stay strong and powerful like you. Thank you for being such a rock for me these past 3 years of riding with you ❤❤❤❤
Just on a new medication 😮it is a different way of my body working
💪🏻🐊
Omg you kicked my butt! 🔥
I did not think I was going to be drenched in sweat in 20 mins but oh was I wrong! lol I missed some rides last week because I didn’t have access to a bike and the old me would have given up because it makes me feel like I ruined my “workout plan.” But the new me is here today keeping it consistent! It’s okay to miss workouts, I just have to keep going! ❤
No idea how you do this whilst pregnant , so impressive
I just do it for the pug. ❤
Hi Kaleigh, loving these workouts, I’m on the road to recovery after a high tibial osteotomy having been giving the go ahead to start using my static bike with little tension, is there a class of yours you could recommend for me in order to build myself up slowly, thanks Dave Isle of Wight
I liked this workout and the variety! I have a request and I am not sure if it is my computer or not, but I hear the music much louder than I hear your voice and I'm wondering if there is a way to turn up your mic more, or maybe it's just me :)
Wow just sometimes these 20 minute rides are tough@ 😅
I had an idea and I figured I’d share! What if you did a beginner to butt kicker program if you plan to come back after the baby? Also congrats!! I absolutely love you and this is my 3rd year doing your classes!
I have done your strength training for a long time but I’m doing SSS so I’m cycling more then usual. I notice my knees really are starting to hurt. Is it normal for them to be sore? Is it like a sore muscle that just needs to go through a “sore phase”?
Yay! I'm so excited you are doing SSS!! So, just thinking about a few things...
it could be that you are working out more than normal and using your muscles differently and you could possibly need to stretch a little more after workouts and on rest days to release the tight muscles in your glutes, hamstrings, and quadriceps. When our muscles are tight, it can pull on the knee and cause discomfort. If you are cycling more and in turn standing more in 2nd and 3rd position, this can be a bit more taxing on the knees, you could always try to modify and adjust for a more seated ride, I always have something in the description of each video on how to modify for a full-seated ride. Lastly, if you are using regular tennis shoes with a more flexible sole, as opposed to cycling shoes, this can also cause pain in the knees, ankles, feet, and hips just because there isn't enough support in those shoes!
This one was rough 🥲
What bike do you have?
Hi Mitch! I have a Stages SC2 but you can do these on any indoor cycling/ spin bike! 💜
@@kaleigh Thank you! Love the channel
Do you know how you said to leave everything else out of the work out? Can you please let my kids know that so that they’re not fighting at 6 AM? 😳😬🥴
🤣🤣🤣