25-min FEEL GREAT FAT BURNING CIRCUITS Indoor Cycling Workout
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- Опубликовано: 16 июл 2024
- THIS RIDE!!!!! 🤩🔥😍 We've got circuits to boost our metabolism and powerful songs to brighten our mood!!!! We are going to feel so AWESOME after this cycling class!! This is probably my new favorite ride!! I hope you love it just as much as I do!
👉 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:
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Spotify playlist- open.spotify.com/playlist/5zl...
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 - 2:26 WARMING HILL | Last Time by Killrude
2:27 - 4:20 JUMPS | On the Move by Gilly Suit
4:21 - 7:04 INVERTED SPRINTS | Boom by WEARETHEGOOD
7:05 - 9:52 CLIMBS | Supreme by VASSY
9:53 - 10:46 RECOVERY | Paul Marz Speaks by Chris Valentine
10:47 - 13:38 ROLLING HILLS | We're Dynamite (Hallman Remix) by Craig Reever
13:39 - 16:04 JUMPS | Unstoppable by Graffiti Ghost
16:05 - 19:17 INVERTED SPRINTS | palazzo (brunchcore remix) by FLOYD WONDER
19:18 - 23:03 CLIMBS | Overdrive by Will Champlin
23:04 - 24:17 COOL DOWN | Let It Shine by Georgia West & The Underground
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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I looooooved the little recovery break/motivational speech between circuits! It was a nice palate cleanser and helped me get my mind right for the 2nd half
It made me start tearing up😢
I loved it, too!
It was amazing!! I loved it too. 🥹
My strengths definitely outway my weaknesses. I had a night of what felt like endless waves of panic attacks. But I'm up, I'm here. Showing up for me ❤
Oh, my - resonating!💜
Same here with the anxious night! Good for you, showing up. Exercise always helps me feel calmer. I hope it helped you ❤
(I'm going to do this later but wanted to take a peek at it)
I can relate to this so much. I'm sorry you're going through these panic attacks, they can be detrimental at times but they can also motivate us to keep going and get better. Sending virtual hugs 🤗
Wow, same here last night! Thank you for opening up and sharing that. Feel so much less alone in this battle ❤
I don’t know how you keep outdoing yourself but every ride is incredible in different ways. The circuit format was really fun today, what a killer start 🎉🙌🏻
Loved the length of this ride- not quite 30 but more than 20…🎉 great structure and loved the challenging resistance turn-ups in various positions. Thank you!
Fun and intense workout. The speech in the middle really made me think about my motives and pushed me to work even harder during the second half.
Amazing ride and such an inspiration. K & J and buttkickers, you’ve all been my secret weapon on my cancer journey. Just got infusion 6 of 8 yesterday and hopped on this morning. I’m slower than I was pre chemo, but I’m still here. And for anyone wondering, not all chemo drugs are the same. Had more downtime during my first 4 infusions on a different cocktail. Whether you’re new to this, healing, getting back in the bike or whatever, don’t give up. Do what you can. And just keep trying. Thanks so much and see you all tomorrow for a recovery ride. ❤❤❤
The inspirational recovery break in the middle of this ride helped push me through. Sometimes our days, and weeks, can be tough but we show up--for ourselves, and for others when they need support. Thank you Kaleigh❤
Another AWESOME Monday workout! Bring on the day 💪🏼
Ooof this was hard! I didn’t really know what to do in the middle with the inspirational video? I just skipped it and continued my workout. Now I wish I’d used it as a recovery!
Thanks for challenging us! 10.5 was the cherry on top of the cake! Loved the mid way video ❤
Just getting to this ride today because of my work schedule, but OMG I LOVED it!
I LOVE THE MOTIVATIONAL RECOVERY MIDDLE THING U DID THERE
Kaleigh, why you gotta call me out like that? How did you know I didn’t actually put it to 10 right there at the end??? LOL
In all seriousness though, thank you for another amazing ride! You motivate me like no other. When you call me out like that, it keeps me honest with myself. I really didn’t feel like doing my spin bike today but I am so glad I did because I feel amazing now!!
That recovery made me feel all the feels.
Agreed 💗
This ride was soooooooo good! One of my new favorites! And so motivating!!! Thank you x 100! 💞
Her workouts are SO FUN and an AWESOME!!!
On ❤️🔥❤️🔥❤️🔥!!!
WOW! that was an amazing ride! That recovery gave me the push I needed for this week! I love adding the Tabata for that extra push. I can’t believe we are in week 11 of B&B Thrive already. I loved all the programs that you’ve done, but I have to say this one is top notch! Thank you for everything you do!
I LOVED this format!!! What a great ride!! I also loved the message conveyed during the recovery break, thank you 🙏🏻 💪🏻💜💜💜
Woman on a mission! Unstoppable, only up from here
Kaleigh, great class and I mean great! But I don't want you overdoing it, and that's an order! God Bless You!!
I lost it over the weekend (Independence Day!) I’m exhausted but feel so good! -Amanda
This is my new all time favorite ride EVER!! ❤
Wow...wow...wow!!!!! I am going to have to learn a new language, just so I can find news words to describe how awesome your classes are, because I have used all the English ones I can think of! And did anyone else get weepy with that inspirational break video!😅
💜💜💜
I've taken a short hiatus and this was my introduction back and I feel SO great! Thank you for fulfilling your purpose!
The music was excellent for this ride! I even bumped up my resistance by a half turn and got an even better burn!!! Great ride!!!
I love circuit rides!! Thanks so much for another fantastic workout K&J!!!
I’ve struggled the past few days to complete a ride but this one had me movin’ ❤
Wow I can’t believe the resistance I was able to do - 10 ++++++ 🔥
That video in between sets was so moving. It reminds me of the ones they play at my church to give us that extra confidence we need every day 😌 thank you Kaleigh it was a great ride! 😅💙
Day light savings time kicked my butt today and so did this! Great ride!
Nothing left behind today, maximum effort PLUS more 🔥
😍an amazing early morning ride has set me up for the day ahead , thank you
So thankful for a new video. Ive lost 12 pounds so far🎉
Oooo - added this to the favorite rides list! That last circuit was a doozy! Been really stressed today but I feel 100% better 💪🏽🚴♀️❤️
LOVE the circuit format! It made the workout fly by!
Loved the circuits just what I needed after a rough day at work
Loved it!! All of it!! Circuit’s, amazing music-amazing you, Kayleigh and Jason❤🎉
I’m a week behind on this program. Sometimes health gets in the way. I cannot tell you how much I needed that video in the middle. I also cannot say how life saving it is to know that this community of buttkickers exists and that I know Kaleigh you will be there when I hit play. Thank you. For all of it. 😊
A short but tough ride - good for the body and mind!! Thanks.
Wow! This was a sweat packed 24 min!
Thanks for the workouts. Best spin classes on RUclips!
Thank you so much, Jim! You're so sweet! 💜
Wow. You never fail to impress and encourage me to do more! I do feel GREAT! ❤
I needed this shot of positivity🙏🏼❤️THANKYOUUU
Holy Cow! This work out had me sweating so bad!!!
YES K!! Thank you for that inspirational message, omg! Yes only up from here!😊
Loving the number colors matching Kaleigh
Love the inspirational interlude!
I loving your workouts!!!! You are making fall in love with exercising again ❤ after many years
Another amazing ride! Had the time this morning to do a tiny bit longer than my usual 20 minutes and that extra 5 minutes absolutely kicked my butt 😅 feeling really strong after that one!
Boom!! Right out of the gate this ride didn’t leave anything on the table!! I loved it! Perfect way to start B&B week 11 Thrive!! Thank you Kaleigh🩵💪🏻🫶🏻🙌🏻🌟🔥
What a great ride to start the week! Loved the motivational break in the middle. I added the tabata and stretch after for the perfect combo! 🤌❤
Wow Maundy Thursday evening. What a ride. One of the best ever I think. 🤔🙏 Happy Easter from Sweden.
I am so amazed to complete this work out❤😊 full energy all Day 😊
Got this done with the add on afterwards. Wooo those inverted sprints are a mental game for me every time, but they get done! Thanks for a great session!
I started with your beginner ride a couple of weeks ago. I tried this ride today and I'm so proud of myself!!!! I did it 🔥🔥🔥 thank you so much for keeping me motivated I love your videos ❤
Love your videos. Thanks for motivating my lazy buns!! Lol
These workouts have shaved two minutes on my mile in the last two months.
Loved the motivating recovery ❤
Unstoppable! ❤ the motivation is so appreciated!
Love the motivational clip in the middle ❤🎉
I hadn't done a ride with you in a while, I couldn't have picked a better one! Thanks for helping me get my energy and motivation back 🩵
Thank you for that beautiful message, really touch my heart 💜
Wow wow wow!! What an amazing ride! I loved every moment of it!! THANK YOU❤!!!
Another amazing Monday ride.
That last song.🔥 Loved the beautiful reflection at the halfway mark!
This one is SO GOOD!!!!
I love your workouts! You exude fun, motivation with each cycle and circuit. Thank you!
One of my favorites
New Ride Monday !!!! What an Epic Combo !!! Second circuit went by in a flash ! I've gotta say I up'ed my 8 today for those sprints !!! My speed is still not yours in 9 in 3rd buuuuuut it's not too shabby just the same !!!! 🎉😂
Thanks Kaleigh! Wicked tunes too !
OMG! That intermission! That's my jam! I listen to that stuff daily! Awesome job Kaleigh and J-Dog!!
I loved the format of this ride with the two circuits split by the motivational message in the middle. MORE PLEASE! :)
This ride was SO FUN!!! And I loved the little motivational break!! So cool!!!!
Mercy! I push so much harder in these shorter rides!
You really know how to bring the 🔥! This was difficult but oh so amazing ride🎉. Thank you so much Kaleigh! ❤
Thank you for this ride!! I've definitely been focusing too much on my weaknesses and I NEEDED this reminder to focus on strength instead. Love KCF! ❤️
Great way to start my day!
Loved 🚴♀️😍 + the encore 🤩
Week 11 - B & B THRIVE - Day 71 - Done. Strong ride! Love the format and playlist! Just one week left, thank you for the calendars!
🏁WINNING🏁
⚡️🔥⚡️🔥⚡️🔥⚡️
This is definitely one of my favorites!!! Happy Monday to all of us ❤
LOVE IT.
I loved this ride. I also loved the clips about spirit, soul seeking, becoming stronger not only in body, but setting your mind for grateness. This ride reminded me to fly above anything that's on my last nerve, and I do have one, 😂 and to never give up. Thank you Kaleigh. You are a Super Star❤❤
One of my favorites ! I love this one .
This was awesome! I loved the middle inspirational recovery. This is in my top faves. Thank you KCF:)
Woo! Thank you!!!
Great ride KCF! video montage was a surprise! Thank you for the mental reminder to let it shine! ❤❤
This was an amazing ride!! loved the speech from the little break ♥♥
Wow! Great ride….thanks for the motivation 😊
Awesome workout! Thanks for all the awesome spin workouts.
Hooooolly once again what a good kickass ride !
Stroke gal here. Tired when I started but not now 😮 thanks for the 25 min treAt versus the usual 30 min. I like those surprises
Another amazing video Kaleigh Love you ❤
That was fantastic 😅thanks again for your enthusiasm ❤❤❤
Such a great workout.
Loved the recovery and motivating half way it really helped my head space to push harder ❤Thank you Kaleigh and Jason for another great ride! Kaleigh you look amazing 😊
Holy cow, what an amazing ride!
Wow, what an upbeat and motivational ride. Loved the video in btwn circuits. K - your energy was really up, thanks for sharing it with us all.
🙌🏻 I struggled to get out of bed for my workout this morning. So glad I did, great way to start the day! Thank you for helping me to get strong! 💪🏼
That was wildly fun!🎉
Wow. Idk how many times I said this is a great way to start a Monday, but I feel like I do every new week. Thank you! 😅
Powerful ride woo!!! I've been following your page for a couple of years and this is why I love you guys :-) 🔥🔥🔥
Thanks Jason
😮😮 thanks heaps great workout 💪 I'm still not 100% there riding off saddle completely. Will get there did 5 min tabata too 🚲 🚴♀️ 😊😊
Wow sweating. Love it.