30-minute HIGH-BURN Rhythm Indoor Cycling Workout
HTML-код
- Опубликовано: 16 июл 2024
- TURN IT UP!!!! This cycling workout is all about the increase!!! We are going to increase our power, fat burn, motivation, and mood! This ride is going to get you out of any slump you might be in!
MARCH CYCLING CALENDAR! www.buymeacoffee.com/kaleighc...
👉 Sign up for Bike & Bells THRIVE here! kaleighcohen.com/bikeandbells...
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.
🇮🇸 We're hosting a trip to ICELAND in JUNE 2024! Reserve your spot here! 👉 www.trovatrip.com/trip/europe...
Check out what's included and the itinerary above! 👆
Spots are limited | ONLY 15 SPOTS AVAILABLE! The first 10 people to sign up get an early bird rate and SAVE $100! Payment plan options are available!
Need a longer WARM-UP? • START YOUR WORKOUT HER...
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- www.amazon.com/shop/kaleighco...
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- www.buymeacoffee.com/kaleighc...
KCF merch- kaleighcohen.com/shop/
Spotify playlist- open.spotify.com/playlist/7nV...
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 - 3:09 WARM UP | Rush by Blackway
3:10 - 6:19 SPRINTS | Feel Alive (with Caroline Kole) by Fancy Cars
6:20 - 8:54 JUMPS | Another Level by CRMNL
8:55 - 11:16 INVERTED SPRINTS | Shut It Down by Sencha Green
11:17 - 14:53 ROLLING HILLS | Close My Eyes by Matt Fax
14:54 - 16:57 CLIMBS | Obsessed by Royal Deluxe
16:58 - 19:36 INVERTED SPRINTS | Let's Get to Work by Hotline
19:37 - 22:24 FREEZES | My Evolution by Damned Anthem
22:25 - 25:22 SPRINTS | Do You Wanna Go by Craig Reever
25:23 - 28:19 CLIMBS | THE CROWN by WLDHRT
28:20 - 30:24 COOL DOWN | Take My Hand by Secret Nation
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!
_________________________________________________________________________________________________
🔴 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.
MB01EHABYZMZ3UZ 
Спорт
Thanks for being such of an inspiration and pushing me! 50 pounds down . Doing it 1 challenge at a time !!
Just another great workout. Thanks KC!!🎉❤😅
Oh my gosh, that's such an accomplishment!!! 🎉🎉 Congratulations!! You're an inspiration! 🥳
That's so awesome! Could you share some nutrition tips??
Congratulations!!!🎉🎉🎉
Congrats!!
These spinning online classes are by far the BEST online spinning classes EVER!!!!
The best❤
I actually cried when i reached the finish line with that
final 10 push. I DID IT. Thank you for the workout Kaleigh. I love your workouts.
Yay🎉 first ride on my new bike the IC4 What a difference from the old dinosaur I was riding. Can’t wait for Saturday ❤
Discovered last week that another friend is also doing your classes. We agreed - YOU FABULOUS!! Thank you!
Thank you for the reminders to listen to my body and that my rides don't have to be perfect!!!
Stroke gal here. I hated this ( in a good way) it was all I could do to finish it. I’m so thankful for you and your willingness to share your program ❤
Thank you for these workouts! I just love you!
I honestly have felt like I've been in a bit of a slump; This was exactly what I needed. Thank you! You always, somehow, know exactly when I need those encouraging words to push me forward! Thank you so much for another inspiring ride with music that seriously pushed me! I'll be feeling this one for the rest of the day, I think .
Have an amazing week, everyone! Whatever you're facing... You've got this. Keep your head up, I'm rooting for you!
Amazing ride today! Thanks for all your encouragement!🔥
Awesome ride! One challenge at a time. 💪🏻
Amazing ride - feel awesome after it, energised and upbeat! Thanks - the Team will love it!!
Came for the cute pug on the couch. Stayed because of the cute tiny pug under the couch.
Monday Morning Blues NO MORE! As I enter my first calendar as a non-beginner, I am happy to report I am A) TOAST, and B) Proud I kept up with resistance ( however not RPMs)!
I’m still working on keeping up with those rpm’s too!! Started cycling in January. My resistance is getting harder and harder tho so I’ll take that as a win
@@aaronrussell135 I agree !!!
Amazing. ❤🎉 Loved that drop in the Sencha Green track! 🤘Great start to this week! Ty!
Happy Monday! 🥰
Week 10?! Really??!
- B & B THRIVE - Day 64 - Done. Thank you in advance! These workouts, playlists and inspired messages will be ending the days for the next couple of weeks! The next level begins!🏁WINNING🏁
⚡️🔥⚡️🔥⚡️🔥⚡️
I love you too 😊❤
Love this workout. Such a great way to start the week ❤
I finally found Stella!!!! Focused on that win!! 😂❤🎉
Love your words of encouragement, one push at a time! First day with my new Shimano pedals and what a game changer, thanks for the tips after Saturday live ride, I immediately purchased a pair and so glad I did!!❤😊
Happy Monday!🎉❤
10’s all day!! 🎉😅
Thanks for pushing me❤
Awesome Monday ride! 💪🏻💪🏻💪🏻
Thanx K...............great way to start a strong push into a bizzy week ! Hope to see ya Saturday !!!
Thank you so much, Mary! Hope to see you Saturday! 💜
Another awesome Monday ride!!!
That was tough but I had 3 wins! #1 I got on the bike, #2 I made all the RPMs on the freezes, and #3 I turned up that 10. One challenge at a time! ❤
Thank you so much for creating these spin classes. I’m a first time mum about 30 weeks pregnant and normally an elite runner but unable to run now. These videos make getting through the boredom of cross training so much easier ! Keep producing 😇
Whew! That was a torcher! 526 cals, I know, I know...but it matters to me! LOL Thanks Kaleigh!
Great class to do on a Monday after work 🎉
Thank you for these classes
Your words motivate me to keep on showing up 🙏
Idk if it was the Mississippi humidity or this ride but I am SPARKLING after that one!! Feeling so shiny and fabulous 🎉❤
Massive set backs for me in February! Threw my back out followed by 3 viruses! I was so discouraged this morning but knew I had to get on my bike. As usual, Kaleigh put it all into perspective. Going to finish B&B Thrive strong! No matter what!!
Holy crap this ride is fire! I gotta cheers and chug now, the intensity was like a Saturday ride but shoved into 30 min!
Loved this have not ridden for 7 weeks due to caring for my daughter post injury achillies tendon rupture. Thanks for getting back into it. ❤
My slump was definitely last week. Only got one workout in. Feeling good to have dusted off and getting back at it today.
My favorite ride so far ❤
Your energy. Your encouragement. The music playlist. All fire. ❤️🔥 Grateful to have found you!
Hello Monday 💪🏻👏🏻🙌🏻
You are amazing, so thankful for you 💙💙
Thank you so much for all your videos and inspiration! I was off the bike for 2 months, but I’m a week back and feeling good!
😭 so needed your words of encouragement today Kaleigh, thank God always he led me to you ❤
amazing ride ❤ty!!!!
omg! Today was insane 💦 you’re the best !
Sweaty, sweaty, sweaty! Thank you! ❤
Oh my.....This was an INTENSE ride. Thanks 🥰🥰
Every ride I change my mind if I’m team sprint or team climb lol today was definitely team climb 😂
🎉woot!
Thank you! Needed this one!
Wheeewww! Welcome week 10 honeeeyyy! That was amazing and I am determined to stay focused! Thank you K for pushing with us and for us at times!
What an awesome ride. What ever resistance level you told us, I upped mine one level higher. This entire ride made my Monday terrific ❤❤
❤❤
Wooho! This was a burner 🔥 those seated 10's, though 😳 👌! Absolutely fantastic, challenging, energizing, and fun ride! Thank you
Big win pressing play today! BBT week 10, let’s goooo!
Thank you 🙏🏻 ✨
New month, I’m so excited. Loved this ride! Thank you 😊
Today's quote: "Give me your sweat,I will make you fat free" love you Kaleigh ❤
Loved the variety in this ride. And especially loved the words of encouragement - Focus on my Wins, Do What I Need To Do (might be great, might be less than other days), I'm Not Perfect, etc. Lots of wisdom Kaleigh, and I needed to hear every word of it today. Thanks!
“Focus on the wins you had today” I felt that ❤😊 First one where I was able to keep up with the level AND rpm 🎉
🔥 🔥 🔥!! TY!!
Fantastic playlist and workout- thanks, Kaleigh!❤🎉
Oh I ❤ these 30 min high energy rides, I can't ever imagine working out without you. Thankyou for all you do for us all butt kickers, keeping us happy and healthy inside and out there. Catching up on strength training tomorrow 💪
I rarely comment, but this was one of your best rides ever…don’t even know what made it special. It was just a great curation of different cycling units! Hats off!
I just found you!!! So stoked to ride with you!
🙌 to all the amazing butt kickers & 🙌🙌 Kaleigh and your amazing team. 👌
❤❤❤
I’m Team Sprint 🚲💨 but is there an option for Team All In?! 😅 this was soooo good and the songs were amazing 🙌🏼 I couldn’t believe 30 min went by so I did the encore! I can tell I’m getting stronger and I’m down 12 lbs now🎉 thank you Kaleigh for helping me with my journey ❤
I was on a vacation in Mexico and I rode a Peleton…. wow that made me really really appreciate Kaleigh even more than I already appreciated her. Clay, you are incredible and amazing and you rock and thank you so much.
You are absolutely the best. Although it's tough, it is so worthwhile.
In a slump this week, my win today is showing up and getting it done! Definitely needed this ❤
Always a pleasure to ride with you
Great 30 min burn!! Thank you team KCF! You rock!!!
Wait, wait, wait…I know in the form talk you say don’t waste energy using your upper body, but girl, have you heard this play list?!?! How can we not dance?!? 😂💃🎶💪
🥳🥳🥳🥳 let’s gooooo!!!
BEST ONE YET!
The playlist for this ride was one of the best!!! Helped me break through those walls and make me proud of me!!
Yes queen!!!! Love love love this!!!
Your classes are awesome,the vibe, oh My GOD, you're the best
I can't thank you enough for this ❤❤❤
What a ride!!!
What an intense “slump” resistant ride Kayleigh😂 No time to think, just move❤🎉You and Jason are so appreciated in all you do🎉Thank you and love you guys❤
YESSSSS. Thanks KC!
Kaleigh, girlfriend, you were NOT messing around😅😅 This playlist and workout was absolute fire 🔥🔥 Thank you for pushing me coach... Highest 10 I've ever done!!💪🏽🙏🏽
😍OH YES!!!!!. THIS RIDE IS REALLY ENERGZING♥♥THANK YOU FOR SO MUCH LOVE!!!!!!!
Dang increased my resistance too much, now it’s broke :( been at it for 6 months thank you for your classes.
I'm working out from a smaller community in the outback of Australia! Your content is an absolute 🙌!! THANK YOU!!!
Just did this wonderful workout for my first time back!! Thank you for being you and making time fly while being so supportive. 🎉yay!!
How do you always know exactly how I’m feeling? You started this off by saying “have you been in a slump?” Which was so right on!! I did it , plus the full body supersets from yesterday, and feel sooo much better! Thank you for your continued inspiration and two more great workouts!
Freeze and holds had me about to cry tears of motivation in the gym at 6am 😂 You are amazing Kaleigh!!
I really appreciate you encouraging us to take what we need today and give ourselves permission to recognize that growth is a journey. This was my first time back on the bike since fighting an awful cold that wiped me out for over a week. It was tough and I definitely have to build my strength back up, but it was nice to give myself grace and take breaks as needed then jump back in. 🫶🏻
Back at it! This is great, really needed it. Will KEEP GOING! Thank you!!! 🎉🎉🎉🎉🎉❤❤❤❤
Continuing to raise the bar 🎉🎉!
Thanks for reminding me that my focus is where I am going. That applies in so many ways! Needed that reminder! Thank you for being you❤
Twirling my towel 👏👏👍
Honestly the best classes online ❤🎉 thank you so much.
Amazing, thank you!!!
Done plus encore and strength❤
Thank you!!! 🌻
Best start to my monday🎉😅
One word. amazing.
What a great way to kick off the day! 💪❤️