30-min ENERGIZE YOUR DAY HIIT CARDIO Indoor Cycling Class
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- Опубликовано: 16 июл 2024
- Here's to an awesome day!!!! Get your sweat on and feel amazing with this quick 30-minute high intensity and high energy cycling! This ride is packed with fun songs and intense pushes!! This ride will improve your mood, muscular endurance, and cardiac output! Let's 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...
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/6Ql...
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 - 3:46 WARM UP | FEEL LIKE DANCING by SUNSCREEN
3:47 - 6:00 INVERTED SPRINTS | pink pills (KoKo Remix feat. Blackway) by FLOYD WONDER
6:01 - 8:10 FREEZES | Domino by Lone Waves
8:11 - 10:35 SPRINT TO THE TOP | Yes by Laurell
10:36 - 13:33 RIGHT/LEFT | This is War by Easy Flexx
13:34 - 16:52 SPRINTS | Noises by Heyson
16:53 - 20:01 JUMPS | Cool by enemyrun
20:02 - 22:25 INVERTED SPRINTS | Fast Forward by Hello Stereoh
22:26 - 25:41 ROLLING HILLS | Unbroken by Hallmore
25:42 - 27:23 CLIMBS | YOU AIN'T READY (with Neahe Ashain) by The Prizefighter
27:24 - 28:55 COOL DOWN | I Remember (veggie Remix) by Blonde Maze
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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Wow, did I need this. Was in a down-in-the-dumps slump last week and did not do a single workout. It feels SO GOOD to be back. Your encouragement and positive coaching makes all the difference.
You GOOOOOO Sue 🎉🎉🎉🎉!!!!
😊😊😊😊😊😊😊😊😊😊😅😅😅😅😅😅😅😅😅😅😅😅😅
Not gonna lie I wanted to join your dog on the couch 😂 MIND OVER MATTER!
So much sparkly sweaty fun✨😅
I almost didn’t get to do this ride today! This was fun and energetic. The music was 🔥🙌🏼 thank you Jason 👍🏼 I so appreciate you Kaleigh for all the form reminders and encouragement as we ride. And the fact that you are here with baby C 😊 all I kept think was that baby must be doing summersaults today 😵💫 Lol ❤
Kaleigh, I love you and what you bring to the world. To me. Thank you for showing up for a bunch of strangers. You’ll likely not meet most of us in this lifetime, but you are impacting our day/lives and then we in turn do the same for others. It’s the butterfly effect. What you do MATTERS. Thank you.
Thank you for providing 20-30 min videos , perfect for busy mamas!!!
Holy Moses I needed this. I had a horrible migraine yesterday and went to a pretty dark mental place. I woke up this morning with a better mental headspace and knew I needed to get on the bike. Thank you! ❤
Wow, Wow, Wow! What a fantastic ride! My legs feel like I'm still peddling. Thank you, Kaleigh and Jason, for keeping me fit, mentally and physically. They say that if we strengthen our legs, our tummy shrinks and this is exactly what cycling with you has done for me. ❤❤
I knew from the warm up I was in trouble. So hard, but stick through it. I will come back to this one again and again to see my progress. 🚴
All I can say is oh my. And thank you for saying it was one of the harder rides and not just me!
This is so fun. I wasn’t feeling like to workout at all. You make me and I am feeling so good after that. Thanks Kaleigh ❤️
Twisted my knee and wasn't sure I'd be able to ride but it felt great! Made sure knees were pointed straight ahead. I'm not sure how leg day is going to go. Lol🎉🎉❤❤ thx for the sweat session!
Wow! This ride was exactly what I needed this morning! I was late to the gym and your rides always boost my mood and challenge me to PUSH THROUGH! There were a few times that I said “I can’t”…yet I did 🙌🏾 Thank you for always being so encouraging and helping us push beyond our mental limits. May you continue to be blessed abundantly🙏🏾❤️
YES! Way to start off a Monday! Whoo!
Who else felt like Kaleigh might have been angry making this ride? That. was. SPICY! I'll definitely be saving this for another go!
🔥🔥 No encore for me, it’s early band practice for a kiddo. You got this buttkickers!
OMG, had my doubts for a Monday, thanks …awesome ❤
Week 4 - A C & S - Day 22 - Done. Supercharged ride to set into night mode! And end it with a climb too?! 😄That was the best! Playlist was awesome! Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Monday ride! Nothin's gonna break my stride!
Finally increasing my speed in jogs ! Daaaaamn guuuuurl❤
I almost passed out. Lol.
Thank you for all the work the you do, Kaleigh. We appreciate you! ❤
Yes!! No stopping!!!
Thank you Kaleigh!
Little backstory, I’m a performer for Cirque Du Soleil. 8 weeks ago I suffered a concussion during training and have not been cleared to return to performing yet due to still suffering from concussion symptoms. However, I am allowed to due cardio as part of my recovery. I’ve followed you for a couple of years now but during this time you’ve been an especially bright spot. Being less active and not myself for this amount of time has been difficult, both physically and mentally. Today was a hard day for me but I got on the bike anyways because I know how much better it makes me feel. Boy did it deliver! Thank you for what you do and the passion you pour into it. You helped me feel good today and I really appreciate you 🎉♥️
💜💜💜
This was such a fun ride! I can’t wait to do it again on Monday! Miss you guys. Can’t wait until the buttkickers are all together again next Saturday!
This was great for a Monday morning ❤
The playlist on this one!!
Just the workout I needed - I enjoyed it, I pushed and the sweat has rained down!! Thank you - enjoy this one Team, you will feel great after it!
Such a bad morning. Really didn't think I'd make it through but this one gave me energy
Awesome way to start the week off!
Perfect way to start the week. Might have to do this one again later this week!
Yes!! Thank you for this push on a Monday! 🫶
YOU ARE ABSOLUTELY AWESOME!!!
Thank you so much, Kaleigh. Training to get strong mentally has made such a difference for me--both for my workouts, and for the rest of my life❤❤❤
Happy happy Monday! The best day of the week with KCF!!!
This is the best way to start the day...😅😅
WOW! What away to start the week! You never fail to challenge me! Thank you from a Buttkicker! ❤
Amazing ride! I loved the unilateral work, and the music had me jammin' along! I remember when I first started spinning with you. I couldn't get out of saddle, let alone crush an intense workout like this! But FF 3 years, and not only can I do it, but I love to do it! You make me stronger every day! Thank you!
Did you say energized?! Whooooooweeeee that was a doozy of a ride and yessss it flew by in twirls of legs and towels 🌪😂 Loved it and the music was fantastic…. just like you! Thank you 🙏🏻💜
Such motivating messages, they really picked me up and helped me stay focused on the ride. Thank You! A great start to the week.
another energetic Video hats off to you Kaleigh Love you ❤
Yes, queen. So good to see you. This was powerful. Love it love it love it. Add it to favorites and on. Repeat for sure.
Woo! I needed this today! Thank you for pushing me.
Great Monday morning boost!
I loved this! thank you all for the inspiration!
Thank you Kaleigh! Loved the music ❤What a great start to my day 😊
This was fantastic! The last push, the last song, your motivation was everything!❤
Such a fun playlist!!!!! Awesome ride.
You are a rock star ⭐️
Love single leg drills we need more of this please 🎉
I was enjoying this ride so much and then my power went off. Boo. I'll have to come back in finish later! 😅
I love this ride!❤❤❤ thank you😊
The 1 min sprints....😮 loved them! You were SUPER extra motivational today. Def saving this ride and it will be my pick me up. Thanks so much for ANOTHER fav ride x
Oh, I remember😊❤
🎉Great Monday ride!!
This was fun and tough! Your personality really makes me keep going Kayleigh! I can't believe I've been cycling with you for almost 3 years. I'm so happy I find something that's fun and effective! Thanks to you and your hubs!
Once again tears!!of joy 😅🎉absolutely nailed It Kayleigh ❤thank you so much for always giving the inspiration every time!
This was a great ride! Nice and sweaty for school drop off and then a shower for meeeee!!! Loved the music and it was the perfect challenge to start the week!
Did this ride yesterday afternoon, and WOW ! what a ride ! 😮 Got my sweat on , for sure !!
That was intense! Not a lot of rest and the energy from you, Kaleigh, was huge! I loved this!!
Awesome workout thank you 😊
That was awesome: first ride with standing after my back surgery 5 months ago. Felt amazing! Thank you
I LOVE this workout!! It is saved for many more days to come! ❤️🚴
This was a sweaty ride.! Mondays are tough but that feeling after a ride is sooooo good!!
I’m
An ultra runner recovering from an it band injury and just got a stationary 3 weeks ago to keep cardio up. Your videos are the best and this one kicked me in the butt!
Hi kayleigh I did this last night it was great, I didn't exercise for one week because I had the flu, I am so much better. Thanks are million
Bump is bumping mama!! ❤
I’ve been teaching a kickboxing hit class in the morning so I haven’t been with you lately. Congratulations on your baby!! What an exciting time!
This ride was amazing! Great start to the week. I was mentally and physically into doing the encore (rare!) but not enough time! 😩 Thanks for the 🔥 🧡
Thanks for the fun ride! Love all the music in your workouts. I think you do the best workouts on youtube, high quality production all around!
Love this work out ! Congrats on your pregnancy, you look amazing and strong ❤
Thank you!! Awesome spin for a Friday after work. 🎉
I was so grouchy today - this helped! Thank you!
Indeed! Training is key to achieving what you want, it gives you power of mind ❤ doing Kaleighs excercise is a super plus! one step further 🎉 thanks for all the motivation K.
Might be my favorite ride since I started a year ago. Loved it! Great mix of music too!
Awww I love this outfit 🤗 so cute!
What a blast!!❤🎉 thanks KC+J
😅 thank you ❤
Oohh baby strong moves go girl 🤩🥳
This was a fantastic ride to really boost my energy to tackle the day! Thank you so much 🎉❤
That was AWESOME!!🎉❤🎉❤
I love it❤❤❤
Back from VACATION and it feels good to be back in the saddle with you. Loved those climbs💪🏻🐊
Love all your rides but this might be a new favourite!
❤❤
So I both mentally and physically made it through that one!
My first spin in a month and I am so thankful for you Kaleigh! I needed to hear these words thank you so much I feel like the most amazing human being after your encouraging words this ride ❤
Amaziiiing amazing. One to re visit. Thank you thanks to all the team that makes this possible 🙌
This ride really got me going 🙏🏻 maybe it was that first song- awesome!
Love this one!! Catching the live ride tomorrow ❤
Wow! I LOVED this ride!🎉
Yup That was Rewarding 🎉!!! Ty!!!😅 xo
What a ride Coach K! Had a little time off and this was perfect to kick butt back in gear! Thanks! Looks like you are feeling great! 👍💐🙏✔️
That was a doozy but a wonderful doozy! 🎉
That was some tough but fun sweating!
That playlist!! 🤘🤯🤘
Awesome 👏🏻😅🥵 This was super tough, but an excellent session 😃 Feeling great 😅
Fabulous workout….. thank you 🙏
This was a great ride! I can feel your energy....
Wow - this one is brand new! I’ll have to try it! So fun to have you like and respond to comments, @kayleigh cohen!!!
Thanks again❤
One of the best rides ❤
Back at again!❤ thanks
Amazing ride, thank you! I just recently got back on the bike regularly and in doing so I came across your channel. I love your videos and you are a very motivational instructor. I will continue riding to your videos!