30-minute MOOD-BOOSTING HIIT Cardio Indoor Cycling Workout
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- Опубликовано: 16 июл 2024
- 30-minutes of mood boosting motivation to have you feeling accomplished and strong!!! This is ride to the beat HIIT Cardio Indoor Cycling Workout with upbeat music and heart pumping pushes!!! Get ready to sweat, burn, and feel AMAZING!!!
I also have a challenge for you this ride if you are taking part in Bike and Bells Thrive or have been training with me for 2-3 months. The challenge is increasing your current resistance numbers! The reason behind this is to prevent us from hitting a plateau! We need to keep our body growing! If we ride at the same resistance very ride, our body will eventually get used to it and no longer adapt and grow. When we introduce a new variable such as a resistance increase, this wakes our body up and provides a new challenge! Resistance is relative to each person, so remember these numbers are all based on feel, read below what each number should feel like. As you are working to increase this number, it will feel extremely challenging but you will build the strength and endurance over time, so don't give up! You may find that you can only do 1-2 pushes each song with the new number and that's ok! It's not about perfection but consistency! If needed, take longer recoveries throughout!
👉 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.
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...
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Become a member here- www.buymeacoffee.com/kaleighc...
KCF merch- kaleighcohen.com/shop/
Spotify playlist- open.spotify.com/playlist/5FH...
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 - 2:01 WARM UP | Turn It Up by Y2
2:02 - 4:47 FREEZES | Revolution by Night Lights
4:48 - 7:42 SPRINTS | I Got U by NIGHTCAP
7:43 - 10:23 CLIMBS | Stay Wild by lunaluxe
10:24 - 13:26 JUMPS | Gotta Get My Shot by Damned Anthem
13:27 - 16:37 INVERTED SPRINTS | I Turn On by Ruby Neon
16:38 - 19:58 SWITCHBACKS | VICTORY (with S.O.) by WLDHRT
19:59 - 27:50 THE JOURNEY | Here N Now by Aleph One
27:51 - 29:30 COOL DOWN | Positivity by Beach Bear
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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Only one word can describe this ride… BRUTAL!!!
Yes 🙌🏾 🥵🥵🥵
That last 10mins was HARD but amazing, a real challenge. Perfect for a rainy, windy, cold night! ❤
New numbers, new challenges, new strength! 💪🏻 Thank you! ❤
Mondays as I’ve said before are so tough for we, but I pushed myself and did it and felt better for it. Thank you.
Yes yes yes!!!
I’m back on the bike after 2 months and this was a great start. Thank you lady.
I knew this was going to be a tough one when we started with Freezes; And yup, sure enough, we ended with a (very tough!!) Journey! I loved the music you chose (a few oldies but goodies in there, too 🤗) and I loved the challenge of pushing ourselves with more resistance by upping our numbers a bit. You're absolutely right, this is how we'll see change and growth. Thank you for being such a great encouragement! Have a great week, everyone! Remember... One goal at a time is totally okay. One change at a time is still change and that's amazing progress. Go get 'em this week, butt kickers!
Can't see through the sweat! Liked this style/set up. Thanks!
I was in denial about increasing the resistance despite Kaleigh's "warnings." So today I did roll my eyes briefly but sucked it up and launched my new numbers. 💪🏼💪🏼💪🏼
Wow. I shouldn’t have looked at the playlist before starting 🫣🫣
Let’s go, week SIX of BBT
Love it! New numbers just a tiny but still a tiny feels alot 😅
Wow that showed that it has gotten easier so when I increased all of my numbers I felt more of a workout. Thank you 😊
Did not feel like a ride today but you brought it as always! Thank you thank you for your words of encouragement and amazing leadership!! ❤❤❤
Great ride! I twinged my back a couple weeks ago and had to take a week off past week, as the week before I kept pushing and just made it worse 😑 hoping I've allowed enough time to recover 🤞 glad to be back for a sweaty Monday 🚲
Didn’t think I could find my new numbers today, and I didn’t reach the RPMs on every push, but I stuck with it! Thanks for all the positive energy and encouragement 😅
Been in new numbers for about two weeks now! Wow. Fun ride!!!
Wow that was challenging, but I love that I was able to increase my numbers and keep up! Great Monday ride
This was a great spin class, first one I’ve enjoyed since sacking off Peloton and trying different classes on RUclips. Thanks!
Woohoo 😃 tough but sooooo good ❤️
Tough but so rewarding! Thank you
Thank you for encouraging me to raise my numbers. I really needed that.😅
So worth it Buttkickers! Just HIIT Play!! You’ve got this….new numbers and all…if it doesn’t challenge you it won’t change you!! Thank you KC!! 🩵🫶🏻🔥💦💪🏻🙏🏻🥰
Wow! My legs! I loved it! Thanks
Thank you Kaleigh for this new fantastic ride. It was hard but I loved it! 🥰
Week 6 - B & B THRIVE - Day 36 - Done. Favorited! Super strong playlist arrangement and wait - What?!!! TEAM JOURNEY ON DECK!!! This ride is Battle - Tested! Thank you Kaleigh! The sequence of graphics were awesome! Thank you Jason! Thank you Stella!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Did u loose weigh? How many Times are u doing the video ?
WOO what a journey 😅🎉 my pace was definitely slower but I pushed my new numbers! You weren’t kidding about there being a lot of variety either, that went so fast 👏🏻
This was the challenge I didn't even realize I needed this morning but thank you!! I Increased my numbers and feel GREAT!❤
Transformational 🎉
Thank you for keeping me going! I would have stopped ages ago trying myself but you kept pushing me. I’m dead and that was just my warm up for leg day
Fab fab 30 min workout!!
LOVED LOVED LOVED! More challenges please!!!
Great way to the end of my work week 🎉
I’ve been putting off increasing my resistance. This ride was the perfect challenge and I’m so proud I did it! Thanks for the Monday motivation and awesome ride.🔥
Can’t wait to do this one!! 🎉🎉🎉
Sooo good!!! Thank you so much Kaleigh. ❤️
New numbers. I love to hate them. 😝
This has been this best bike workout yet. Thank you
🎉WOW!!! I was definitely due for a numbers increase. I was starting to glide through some of my rides.😮 My heart rate bumped back up too!! 💪🏻🤩 Love it !😍
You are killing it❤ I enjoy working out with you everyday
Thank you Kaleigh for a fantastic ride. Loved it! ❤
Great start to a monday🎉
Thanks for this uplifting workout! It will help me throught the rest of my day😊have a nice day!
I'm a 26 year old overweight woman. I love these videos! I don't have a bike like yours yet, but I have a regular exercise one. When I have lost 17 kilos, I will reward myself with a nice new spinningbike. Reason being, I need to be sure, that this is something i can stick to. And then there's the fact that spinningbikes that can hold my current weight, are just way too expensive.
You're amazing listening to, it really gets me pumped and wanting to do this!
This ride used every muscle I have, but it also felt so good. Thank you, Kaleigh, for this rocking wild ride❤❤
Omg. I went transcendental towards the end there!!❤ Thanks. You are amazeballs.
Done. Thank you!! Everything in my life is better now that I feel stronger. Thank you, Kaleigh and Jason!
Love it!! After being out of the gym for a week traveling it feels great to be back as of Sat morning ! So wonderful knowing you're here to come back to! Thanks K and J!
I loved this ride! It had all the good stuff! Crazy awesome music, variety, and my favorite, the journey! Amazing, fantastic, perfect, challenging ride! Thank you!!
Thanks for another great ride I bumped up my resistance last week to prepare myself for today. I was able to do the entire ride at my new numbers!! Cheers to the best instructor ever.
Always killing me Kaleigh 😮💨😮💨😮💨
This is my favourite ride🎉🎉thanks again Kayleigh love from Ireland 🇮🇪
My new favourite ride!! I used to be kinda afraid of the journey, but I was so pleasantly surprised when you said it! That’s a “new” for me for sure 😅
Wow! Legs are screaming!! Also love that blue on you!
Journey is fire.
Great workout. Thank you for your continued encouragement.
🎉🎉 love ending with the journey
Woohoooo!!!
I hate the journey! Not a good way to celebrate 30 days straight of cyclying. But thank you for pushing us. Thank you for the ride. ❤
I had a feeling the journey was ending this!!! So amazing❤
My legs were shaking while riding this morning from increasing my resistance from this one yesterday!! 😅
The Journey wow that was hard, but amazing!
I thought “I’m not ready!” But I WAS!! I did new numbers for all but one song. My pace was slower 🐌 but dang I felt good. Keep going y’all!
Wow!! Been away from cycling for the past five months and THIS IS WHAT I PICKED TO START WITH!! 😅😅 Truly a buttkicker ride!! And here’s to remembering that your ride titles may sound sweet and innocent, but boy do they make it rain!! 🌧️
Another amazing ride, especially The Journey...you rock! ❤
What a way to start/kick Monday morning! New numbers = NEW POWER to ALL Buttkickers!! Thanks for always challenging us and your endless encouragement! 💓💗💖🎇💥
Holy hannah bananas! Catching up on Monday's ride midweek.... wheww! That was tough! Always a journey🥵😋
That was great thanks, managed to push hard on all the new numbers and enjoyed The Journey at the end. Thanks - go Team, be brave with your resistance and turn it up!!
The Journey!!! Mentally, Physically, and Emotionally takes you on a journey! ❤
❤ the journey - very meditative 👍👍🙏🏽🙏🏽
Mercy! That was a tough one but exactly what I needed!
Inverted sprints👊👊👊
This is just what I needed, I had been thinking about new numbers for a few weeks so this was the push i needed, it went better than I expected too so I am a happy chappy, thank you for another fantastic class 🎉
Today, I just did not want to do this ride. But I did!
The Journey - brutal but a brilliant way to end a ride 🚲
Former indoor cycling coach here - you are terrific! You’re out here making a difference in so many lives (the upper right hand resistance number stays at a 9 during cool down but you cued 7 & 6. Don’t know if you want to edit; in the end, doesn’t really matter) ❤️💪
Hi Lois! Thank you so much! Yes, it was a mistake in the editing and cannot fix it now without deleting, editing, and re-uploading. Thanks! 💜
Oh my my my❤️❤️❤️ you blow me away every time. Bless you sweet Kaleigh❤️💕
She truly has a gift! I have never said “well that ride was terrible!” She’s so awesome!
@@caitlinhibler absolutely 💯❤️💕 I love Kaleigh’s community. Let’s all get stronger together❤️💕
Thank you - that was amazing and just what I needed for body and soul
Awesome! Adding to my favorites😊
Playing catch up on Bike and Bells Thrive so did this late. I'm so glad I did it! The Journey❤❤❤
Oh my!!! That was a challenge. Mind over legs screaming 😂
I am notoriously grouchy on Monday mornings! So I’m always happy to see a mood boosting ride after I drop the minions off at school. And the new numbers!? Holy moly! Awesome ride.
Rivers of sweat, but very fun
Done plus Tabatha and journey❤
Loved this session - I did it on Monday evening & then repeated it last night - both with added on encore/tabata - ouch!!
2x30sec inverted sprints with the journey to finish all at new numbers …..Wowee🥵💪🚴♂️awesome thank you Kaleigh
Amazing 😍 ride
Oh myyyy! DA JOURNEY! This was SO tough! I really feel that I can do everything now!❤
I’m loving it🎶🎶🎶🎶💧Puddles & Bubbles🫧❣️
That was a great intense workout, Kaleigh. Loved the format and drills. Thanks for sharing 👍 💪
Oooo I loved everything about this class! The music for Jumps, Inverted Sprints and Switchbacks was the BEST. And the JOURNEY, oh my word. Love love love!! 💙💙
No mercy 😭 Kaleigh Love you ❤
Tough excellent workout
Another amazing ride 👏🏻👏🏻👍
Found this one hiding on me. 😅 ty and I love the Journey..my fav!! More Journey please! No thank you/thankyou to freezes 😂🥶 lol ... Team Journey! Xo ✌️
I want to thank you Kaleigh for your great workouts. I have been doing the cycling and some of the strength. Your enthusiasm gets me through them and makes for a great day!!
I upped my numbers last week and Saturday's ride almost made me 🤮 I was not ready to have my booty kicked like that! Loved this ride, thanks Kayleigh!
Great stuff…Thank you!
All i have to say is INTENSE!!!
This work out is great! ❤❤
That was awesome! Thank you