20-minute FULL SEATED Bike Workout for BEGINNERS
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- Опубликовано: 2 авг 2024
- You just got your bike and now what?! Press play and I'll take it from there!! I am so excited you're joining me for a ride! I know that beginning anything can be confusing and overwhelming, that's why I created this easy to follow 20 minute full seated beginner bike workout! This cycling workout is perfect if you are brand new to cycling or just getting back in the saddle and are using a spin bike, recumbent bike, or stationary bike, pretty much if it has pedals, you can do this workout! This ride will get you started on the right foot so you can successfully progress your training to more advanced levels and improve your fitness at the same time! During the ride, you will dial in proper form and pedal stroke to ensure safety and maximum power and be introduced to different challenges on the bike to help you increase your confidence, endurance, and strength!
GET YOUR FREE BEGINNERS GUIDE TO INDOOR CYCLING: kaleighcohen.com/beginners-gu...
KEY TERMS
RPM (revolutions per minute): This is how fast you are pedaling, you may also hear it referred to as pace, speed, cadence. Some bikes will have a computer to show you this number.
RESISTANCE: How much tension you feel under your feet. The levels I call out are relative to each person and not necessarily related to a number you may see on your bike. Refer to the "Resistance for my classes" section below for more details!
Important tips for your training: Use each workout as a guide! If you need to dial the intensity back, do so! Listen to your body, take extra breaks, and reduce your pace and/or resistance when needed. Don't be discouraged if you don't get every push the first few times around, the fact that you showed up and pressed play and proof that you are dedicated to getting stronger, it just takes a little time and consistency! If you do stick with it, you will be ready to move on to more advanced rides before you know it!
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.
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Need a longer WARM-UP? • START YOUR WORKOUT HER...
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DESSERT!- • 5-minute POST-CARDIO W...
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...
CHAPTERS:
0:00 - 2:40 WARM UP | Unstoppable by Queen Jasira
2:41 - 5:33 CLIMBS | Welcome to the Top by WOLVES
5:34 - 8:00 SPRINTS | You Gotta Move by Ruby Neon
8:01 - 10:53 INCREASES | Light 'Em Up by WEZEN & Ease the Artist
10:54 - 13:00 ROLLING HILLS | The Reason by Ben Fox
13:01 - 16:13 RIGHT & LEFT | Big & Bad by DAEZD
16:14 - 18:39 CLIMBS | Ain't Seen Nothin' by Paper Kings
18:40 - 20:30 COOL DOWN | Feel Alive by Coola Maya
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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Had to leave a comment for the new riders. If you’ve just found Kaleigh , You’re in the right space. Kaleigh and Jason will take fabulous care of you. Don’t give up on yourself. You’ve got this and you’ve got the team of butt kickers behind you. Congrats and keep on riding!❤
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Hey Catherine! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
I'm in just started
.😮
This is my favorite 20 minute seated ride for beginners so far. Keep them coming . I’m 61 and it was perfect for me. Thanks for the reminders to listen to your body and ease up (but keep pedaling!) when you need to .
I agree! Thank you for making this! Perfect for active recovery, when your body is looking for something a little less intense or when you’re not feeling 100 percent :)
I am so new to this and have followed this one workout now for almost 2 weeks and I am feeling so much better now. 2 more weeks at this level and then I will take it up a notch. Thank you so much for these workouts
I just had gastric bypass surgery on February 22 2024 and I am hooked on your videos. Only ones I stay for the entire length. Thanks so much for your time and help. You rock. Can't wait to show you the progress we are making lol
I'm not a beginner, but I put in three and a half hours of housework today and didn't want to skip my workout. This ride was perfect! Thank you for creating all different' types of rides for all of our different types of days/levels!
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
I'm in! This is my 6th day in a row working with Kaleigh. I love the 20 min workout and 5 min stretch. Perfect for me as I have osteoarthritis and degenerative arthritis from service connected injuries while serving in the US Army. Thank you so much! ❤
Just got a second hand bike off a friend, started with your videos, feeling great for it! Love all the encouragement :D
I needed this ride because I’m having a flare-up and this was just gentle enough for me to get my exercise done. Thank you, queen.
This was the perfect ride for me today! Reminds me how far I have come in the 2-1/2 years I've been riding with you. ❤❤❤😊🎉💪💪
虽然从beginner毕业了但状态不好，找到了这个训练，真是太棒了！很轻松地完成了🎉今天也很谢谢你❤（没有想到有一天我会说出“轻松”这个词🤣
Kaleigh - you’re amazing! I have been doing your rides almost every day for the past 6 mos. I just did this ride today and challenged myself by turning it up one for every number. SO GOOD.
After a few months, this was a great ride to get back in the saddle, literally… thank you Kaleigh! I always enjoy your rides 🎉.
Great not just for beginners! I have been feeling poorly for a few days and I wanted to workout but I didn't have the energy for a full workout so this was perfect. Thank you 😊
If you can't put the bike near a TV I suggest getting a very cheap used computer monitor and a cheap firestick so you can watch stuff :)
Hi Kayleigh, I am 62 years old, just completed my first beginner session, loved it can’t wait for tomorrow 👍😁😁
Loved this one! I can never do more than like 10 minutes with other videos, but I was able to survive! Thank you!
I'm in, thank you. Workout was excellent .
Today is the 1st time I added a ride in after work. This was perfect!
You are very much appreciated. Thank you. ❤
You’re timing was perfect! This was my first ride after taking a break because of a lower ankle/foot injury. Just what I needs to start back in!!
I'm in!
Omg !! I've started before two days 😍 and am so in love and so active ... we're fasting now during Ramadan and am doing that workout before breaking my fasting and i feel so energetic 😍 looooooooove you
I'm in 😅. Excellent use of 20mins❤
I like your new 20 minute classes, I’m recovering from knee replacement and they are perfect for my rehab!
Awesome, I’ve had a stationary bike for over a year and was becoming a bit bored with it but these workouts are fantastic! Subscribed!
I’m in! I have just started and just found your videos they are a daily reminder for me to keep punching I used to struggling with just 10 mins on the bike but with your videos I can do the full time ❤
So glad to see a new fully seated. Please do 12 more.
Found this by chance and loved it! Until today I’ve been cycling at the same speed / resistance for 30 minutes which just got boring, this is great! Coming back for more! Thank you! Deff need to work out the resistance levels!
Very new to this! At my heaviest weight rn and I was able to finish this video at the pace. Day 1 and more to come. Thank you ❤
Love working on resistance in these beginner and recovery rides. My normal 6 becomes a 7.5 etc, and bamm, sweat shower!
I’m in! Total knee replacement 5 months ago and it’s time to step up my game. This was FUN!!
Perfect for my recovery from injury.
This ride was great! I have been riding with you for only a month now and have enjoyed each and every video! Thank you!
Didn’t think I could ever get to resistance 10 on my bike but hey I did it!! Great video tysm
I have COPD and this was a challenge for me, however I am now up to 4.5 miles every other day and I haven't felt this good in about 4 or 5 years. So thank you so much
I'm in for sure! You make working out super fun. Thanks for the cues and the write up to let us know how to translate the levels to other types of bikes.
My legs are in pain .. love your workout. It really help thank you
It’s been a while since I’ve done a spin class. It was time I dusted off my bike. So glad I did! That was great!! ❤❤❤❤
Hey Christie! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Great workout not just for beginners but anyone coming back from injury or, as in my case, replacement knee surgery. Very pleased to have managed this 12 weeks post-op. Looking forward to working back to full fitness ❤
Hey Carol! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
I'm in!!
I just started my journey with you here, Thanks
Thanks for this workout- first day back on my bike post foot fracture; not allowed to stand yet, so having a “seated” workout was perfect
Such a good beginner ride (or "get going" ride for when I'm feeling unmotivated🤣)
I'm glad I found these workouts! My bike has been taunting me because I havent been making time to ride, but I put her in a stationary conversion stand and I needed something more than just a 20 minute timer; you're a godsend!
Hey Joey! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Thank you Kaleigh and Jason! This was a perfect ride for a return to the bike after a respiratory illness and asthma flare up. Love your beginner guide as well for getting back into riding after having to take some time off. Keep up the amazing work you do!
Hey Katy! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
These are great workouts if feeling tired or sore. Thanks K.
Beginner here! So glad I found your videos! First work out and I did it! I’ll be definitely watching more
Thank you so much for a new beginner work out. I ‘m in!
I would love some more of these rides! I haven't been able to make it through yet without stopping for a few seconds or a minute a few times through the song. But I'm not giving up! Great cardio to add into my strength routine!
KC!! I borrowed my friend’s spin bike about a month ago when I hurt my knee and could run. I have fallen IN LOVE with spin thanks to you!! You’re so positive and encouraging! Keep the beginner rides coming for those of us in rehab!
*couldn’t run..😅
Hey Laura! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Girl love those sprints😂
I found you last week. I'm in! Beginning my journey to be healthier. I can't do this much resistance yet, but it's my goal.😊
Newbie here! I stumbled on your beginner video from a few years ago and have been doing that for a few weeks now. I'm so excited to build my strength & endurance and try out your other videos as well!
I’m in! Day 1
Just recovering from illness for the last week. Perfect workout to get back into it! ❤
So nice!!! Feel good!!! Sure thing im gonna share this to my family and friends🥰 thanks Ms KC
I just did this one and then added the Tabata right after! Wowza! I feel great!
My husband and I are in!!
I'm in!!!!
I love your rides. Thank you!
This is my second day in a row with you (first was an older videoof yours) you have such a great presence that really makea me feel ready to do this!! I cant wait to one day make it out of your begginer videos!
This is everything I needed today. Thank you!
I used to exercise every night with one of your cycling routines and then weight lifting. I recently found out that I’m infertile and struggling to not fall into an unmotivated depressed mess. You’re videos are really helping me. Thank you so much Kayleigh ❤
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Great active recovery ride! Saying beginner ride doesn’t mean easy either. Been spinning since 2018 and this had some challenges. It’s all what you put into it. Thank you
Great and thank you. Realty enjoying your videos
This is a great ride for any level - really enjoyed it. It was a great chance to really look at those resistance numbers and check they are where they need to be. Thanks.
I’ve attended a cycling class before and it was way too challenging never went back again. Found your videos 4 days ago and I’m very much enjoying it! Thank you!
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
I’m in!!!
Thank you for the encouragement and clean music
I’m in!! This ride is also great for active recovery days. Loved it!! ❤❤❤
I’m in!
I’m in !!
Love this ride especially after an 10 hour overnight shift😮❤🎉Love all of your workouts Kayleigh and Jason-Stella too❤😘
Thank you, loved it
Haven’t truly ridden since college. So bought a stationary bike and was feeling a little lost. So happy I found this on RUclips! Just completed this video and feel amazing! Loved the “dessert” afterwards too!
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
I’m in!😊
What an amazing ride. Thank you.
I’M IN!
Definitely my favorite beginner cycle work out!
Such a great class! I’d love to see a whole series like it so I can complete the building blocks to get stronger!
Hey Stephany! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
I love this workout with the box on the upper right corner with the gear level and the rpm’s. It would be great if all the spin classes have this!!! 😊
Hi Ann! We started incorporating that a year ago and have them in all of my recent workouts! 💜
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Can't make today's live, but this was a perfect morning wake-up! I'm in! 💯 Kept the resistance high & worked hard! 🙌🏻🥵
First time trying this definitely is were I need to learn
60yo and I need to improve my health, this was a challenging workout for a beginner. I need to do this a few more times before moving up. Thank you
So nice! Love it that you make this kind of videos too! 💜 I'm having a injury at the moment so maybe I will do this one when I'm ready to get back on the bike! 😍 You're amazing doing this for us! Thank you!💜 (And sorry for my bad English haha😅)
I haven’t been on the bike in over a month, so this was the perfect “welcome back!” Thanks for always making spinning so accessible, fun, challenging and rewarding! 🎉
I bought a spin bike and I clicked on ur video I have no regrets 🥳
Hey! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
I'm in!!!😅
Good recovery ride too!! Thank you!!
I’m in!! First time back on the bike in a few weeks but today felt empowering. Now to check out the beginner info on the website.
Thanks Kaleigh!
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Thanks! ❤🎉
I’m in. Needed this
This was amazing! Your super cute pug sleeping was extra motivating. Thank you ❤❤
Hey Rose! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Just what I needed to ease back into exercising after being off weights and my bike for five days due to illness. Thanks for getting me going, Team KCF. 😀
Hey Jacki! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Loved this but i am always experiencing knee pain so i am afraid to push 100 pourcent thank you so much 😍
I'm in! Chill Friday:) See yah tomorrow at the live ride!
I am here!! Loved your workout. Thank you!
Thankss needed this one.
I’m in!! Thanks for the beginner ride!
Moving through beginners schedule ! Week 3... choose your own....picked this one since in a hotel on the road and only a recumbent ! No reason to throw off schedule when travelling , right?!?!
And despite the lack of " spin " I was able to give my resistance/ speed combo a good run for my money! 😂 Thanks Kaleigh !
Holy shit what a ride. I’m fresh as a daisy when it comes to spin. I could barely get out of 5 for resistance. I kept up with the whole video. My rpms dipped pretty low at the higher resistances, but keeping the wheel turning for the whole video was the goal! I’m so in!!!
I just got a spin bike at home, and this is a great workout to start
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!