BEST OF BIKE & BELLS THRIVE MUSIC | 30-min Confidence-Building Indoor Cycling Workout
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- Опубликовано: 16 июл 2024
- We are sparking the fire in this intense 30-minute cycling workout!! We have several pushes in this ride so you can get your burn on! Make sure to have your water and towel!!!
👉 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...
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- www.buymeacoffee.com/kaleighc...
KCF merch- kaleighcohen.com/shop/
Spotify playlist-
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 - 3:08 WARM UP | Golden Day by Valley Of Wolves
3:09 - 5:33 JUMPS | Mírame by Bella Rabbit
5:34 - 8:59 ROLLING HILLS | Let Me Free Your Mind by NIGHTCAP
9:00 - 12:16 TRIO | Turn It Up by The YeahTones
12:17 - 14:27 INVERTED SPRINTS | Might Just Fly (Da Da Da) by 2nd Life
14:28 - 17:07 SPEED OVER SADDLE | Stay Wild by lunaluxe
17:08 - 19:24 SPRINTS | Hold Me by NM
19:25 - 23:11 | JUMPS | Get Loud by Damned Anthem
23:12 - 26:24 INVERTED SPRINTS | palazzo (brunchcore remix) by FLOYD WONDER
26:25 - 28:29 CLIMBS | Obsessed by Royal Deluxe
28:30 - 30:14 COOL DOWN | Celebrate by Tim Halperin
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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Congrats to all you butt kickers. This has been an incredible journey and thankful to get strong with all of you. 👏
I push because of you
And your amazing team Kaleigh. 🙌. Thank you for ever grateful for
finding your amazing channel
Thank you for these videos! Down 14 lbs. able to be stronger for me, my kids, my job, my life.
Hi Kaleigh! You look amazing ❤. Thank you for this wonderful ride. I didn’t feel like working out today but I had to remind myself there was no excuse to feeling stronger physically and mentally. I appreciate you . Thank you so much 🎉
This has been AMAZING! It took me a little longer to complete it, it’s so nice to have it here so we can go back anytime we want! Thanks for the energy, the encouraging words and the burn!❤️ I love this channel and this community of buttkickers! 💪❤️
Get loud is right!! So fun to celebrate with this ride! Probably one of my new favorites!!
So proud of myself, didn’t miss a week, feeling so much stronger physically and mentally. Couldn’t do it without this community, so thankful to you all and mostly Kaleigh and Jason, I learned so much from you guys this last year and half. All the blessing to you, thanks for all this amazing energy you give the world 😍🤩👏🥰
Two weeks of cycling outdoors, but our faux spring is gone in NW Michigan, so back with Kayleigh for the last week. Whoo hoo! Thanks, Kayleigh!
Thank you for making stronger physically and emotionally love your videos, your are amazing so thank you❤😅🎉
Incredible 12 weeks! Feel strong motivated and accomplished! Thank you KC!!❤❤💪💪
Yassssss awesome loved this ride butts on fire 🔥 😆😆💪🏻💪🏻
We are drippppping!
Awesome way to start off week 12 of B&B Thrive! Thank you for this amazing program and many more amazing workouts to come!
Kaleigh, your energy and enthusiasm are contagious! Thank you for the inspiration and encouragement. So glad I didn't miss this one!
Kaliegh I continue to thank you for changing my fitness life. I have been cycling with you for almost 2 years now. I get so many compliments on my legs and everyone is always so shocked to hear I only work out legs once a week and that it's all mainly from cycling. I even inspired a friend to get a bike and start your program.
💜💜💜
Great ride 🩷🌧 I've been cycling with you for 2 years and I'm never going to stop 😅
I can't believe this is already the 12th week! Time flies when you're getting strong!! 💪 ❤
Absolutely Killer Kaleigh 😅
Love the motivation and supportive group! Skipping journey today- this was enough today! Whew!
I’m still trying to process this…it can’t be…Week 12?! - B & B THRIVE - Day 78 - Done. It’s bittersweet…I didn’t want to start the ride, I don’t want the program to end because it’s been an absolute insane twelve weeks! Yet. Excited for the next levels, creation and inspiration for the team that is Kaleigh Cohen Cycling and Strength! The playlist was definitely insane! Awesome favorites! Had a great time in 3RD! Thank you Kaleigh for your strength and passion! Thank you Jason for the all exciting graphic and editing ingenuity! These rides ROCK! Goodnight.
🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Happy tears flowing down, am so so grateful for having you as a coach, your motivation led me to this 12th week of Thrive, it seems it flew by so fast, what a beautiful Journey this has been🎉 thank you from the bottom of my heart for making me stronger
"You're my heart, you're my soul...
I keep it shining everywhere I go..."
Thank you for let US shine!
Great workout, Kaleigh! I wouldn’t keep coming back if it was just a “workout.” Your encouragement to be better and stronger is why I keep showing up! Thank you, thank you!
Thank you soi much, Jonathon! 💜
That was more challenging than I thought it’d be! Love it. BBT ✅
🔥🔥🔥🔥Wow I arrived with my last breath , it was a really strong ride . Thanks to your motivacion I was able to reach the end ❤❤❤❤❤🤗🤗🤗🤗
Amazing
Thank you. No spin on u tube compares to the motivation, mix, routine you provide xx
I spy with my lil’ eye I see the itsy-bitsy Stella!! Thanks for another great ride Kaleigh (and Jason)! It’s been an amazing 12 weeks!
Celebrate 🎉🎉🎉 heaviest 10 ever, Ever, EVER ❤🎉❤
That was an incredible ride!!! Thank you ❤!
🎉 celebrate 🎉 yet another awesome program Kaleigh! Can’t thank you enough for great workouts and encouragement. Been cycling and lifting with you four years now and this is first program I finished ✅ 🎉
Best way to start this week!!!! ❤❤❤ thank you!!
Kaleigh is the best!
Seated 10 s !!!! Bring it on !!! Loved this mix!!! Thanks Kaleigh 🎉
That 2nd inverted sprints song (floyd wonder- palazzo) was a PAR-TAY! Where else can a person get so much encouragement, challenge, AND new song recommendations from a workout??! 💕
🎉🎉🎉🎉thanks again kaleigh blessings from Ireland 🇮🇪 ❤
I push because of you!
Tough one!!! Stroke gal here, closest Iv come to quitting at 15 mins but pushed through and always proud of myself at the end; thank you. One serious comment. After a sprint, I don’t consider a 7 at 90 rpm’s to be a break. We have different perceptions of a break. But you instruct like I taught. We StART seriously when the bell rings and work hard right till the end 👍 my students hated it 😮
Omg! I love! Obsessed is an understatement ❤️ thank you again!
Celebrating the start of another amazing week!! Thank you for the positive vibes!
I can’t believe I have made it this far! What a journey 😉
What😮no freezes 😂 this has been such a beautiful journey Kaleigh! You have kept me consistent, committed and pushed me when I thought I couldn’t! Congrats all you butt kickers ❤
Last prerecorded workout of Week 12. Way to go Team! Thanks Kaleigh another tough one!
What a great ride!! We made it to week 12! Let's go Butt kickers!
So fun and exhilarating. Just what I needed. 🎉 Thank you Kaleigh. You are the best coach ever❤❤
Whoa! Super challenging ride! It’s raining in my garage this Spring morning!
Amazing 12 weeks! Thanks Kaleigh and Jason!
You’re incredible! Thank you so much K! Much ❤
Thank you Kaleigh!! I think my family was sick half of the weeks for Thrive 😢
But here I am and finishing strong! 😊💪🏼
Towel twirl for my heaviest 10 in all my life!! And more to come ❤ thank you K
Omg that felt sooo good!! I've just picked up that you're pregnant so congratulations ❤ I said to myself get you're lazy ass on that bike because this amazing women is growing a baby and still doing it. Loved it 🎉❤ xx
Amazing ride! Those seated 10's were wild! I have enjoyed this program so much, and I can't wait for what's next! Thank you!
Excellent ride 💕🚴🏼♀️💕 Thank you so much 🩵 I feel incredible 😅
Can not believe we are in the final week of Thrive already!?! This ride was a blast, such a great mix and it went by so fast I even did the tabata today 😅 idk the last time I did that, I feel ready to take on the week ahead. Let’s go, Buttkickers!!! 🎉💗👏🏻
BAAABBBYYY WEEK 12 HAD A GREAT START! THANK YOU K!
It's absolutely great to exercise with you. Like many , I'm on the mend, after a spine's injury and spinning with you helps me enormously 😊
Thank you so much, Riccardo! So glad these are able to help! 💜
Fun and upbeat start to the week! 💪
Twirl 🌪twirl 🌪 twirl!!! 🌪 What a great ride! What a way to end a program and start the week with a bang 💥 We loved it! Thank you 💪🏻🙌🏻
Woo hoo! Nice ride. Happily celebrating got rid of pesky last Christmas lbs following along your workouts. Thank you!!!🎉
Congrats, buttkickers! I’m late to this party (my turn for school band carpool Monday morning) and glad to do this Wednesday 🎉
2nd time doing this ride, great music, great energy from ypu! 😊
Great ride coach K! Rocking that ending! Woohooo! 🎉❤🙏
Dope music in this one! Reminded me of my clubbing days 🎉
No freezes? You made my day! 😂
Thank you for this wonderful ride & for your incredible support! 🙏💓
All of your workouts are awesome Kayleigh and Jason🎉You guy’s are chief butt kickers- best of the best❤Elated every time I get to spend time with you all🎉😂
Another incredible video from you Kaleigh Love you ❤
Thank you 🎉
WOW! I can’t believe it’s been 12 weeks (I’m a week behind due to holidays!) This program has pushed me to new heights! 😅thanks for the everlasting motivation and praise! ❤
Excellent ride Kaleigh! I am drenched....
Thanks again!!
🎉🎉🎉🎉 This ride is nominated for many likes👍👍👍👍👍👍👍👏👏👏👏👏💖💖💖❤❤❤❤❤ I love Kaleigh 🇦🇷
3 years of cycling with you and it’s been one of my faves workouts ever since i discovered you! Thank you!
Okay when I started my legs were jelly from last bike ride but then I just told myself to just push through. 🎉🎉🎉🎉
Great ride great music 💪🏻🐊
I am so so happy! I've never had so much commitment with physical activity in my life like now. Thank you K!!
Great ride! Top favorite! ❤
Thanks!!!
Done plus encore❤
Let’s CELEBRATE BUTTKICKERS!! Whether it’s your last day or first…whether you fell along the way or you sailed through…we are here to carry each other! All that matters is that you are here today! You’ve got this!! Hit play! Kaleigh you are so amazing thank you for all you and Jason do! This is so much more than just a workout community! It’s a let’s go out and conquer life together community! I’m so blessed to be a part of it!! Here’s to continuing the JOURNEY 🩵🩵🫶🏻😘🙏🏻🙌🏻🌟
Loved the workout !!
Yippee! We did it! 🎉
awesome! Thank you!
An amazing 12 weeks and a great ride here to celebrate our efforts! Thank you and well done Team!
so grateful for these recorded rides........ pulled this one outta the archives for a quickie ride ! sadly, i'm working Saturday.......... but i'll catch up when you post the live ride on Monday !!!
Thank you so much, Mary! 💜
Good morning. I am not able to get to the zoom ride today so I Celebrated B & B Thrive with this great ride. Enjoy your ride today with Kaleigh!
New Level, New Me🎉 Here’s to spending my 38th birthday with my favorite cycle community! Woo Hoo! 🥂
Happy birthday! 💜
@@kaleigh Thank you so much😊
Loved it!
Legs like concrete but SO glad I got on the bike!
I did it again 🎉🎉🎉
🎉celebrate 🎉❤
That was hard but quite fun
Yay🎉🎉🎉
Some people run on Dunkin but This body runs on KCF 🎉 Thriving
❤
K, you awesome, I wish we could be neighbors at some point in life 😊🎉❤
Congrate to you i love you
Would love to see some prenancy workout on your channel :)
I probably will do some in the next couple of months!!
Amazing 12 weeks are you doing another?
🎉🎉🎉🎉🎉🎉
🔥🔥🔥🔥😅😅😅