30-minute Fit & Sweaty HIIT Cardio Indoor Cycling Workout
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- Опубликовано: 2 июн 2024
- Sign up for Sweet Summer Sweat V2 here!! kaleighcohen.com/sssv2/
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This is more than just another workout! We are breaking down walls and getting an awesome workout at the same time!! This ride is going to take you on a journey to show you just how strong you are! Get ready for 30 minutes of motivation to boost your day!
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/7lx...
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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 - 2:25 WARM UP |
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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It is truly remarkable that this pregnancy hasn't affected the quality or challenges in your rides! I honestly don't know how you do it!!! You are Superwoman!!!!!!
My journey right now is about rebuilding. Thank you for the encouragement - it IS a journey, and I am so glad you're guiding me along. Great start to the week!
I got a new puppy and it became my excuse to change my entire morning routine...no more Kaleigh work outs. Today I came back! Didn't realize how much I needed and missed it!!!!!! Thank you so much!
First workout since open-heart surgery. It’s been a long time away and I’m taking it slow with approval from my cardiologist… glad to be back! Congratulations on the new baby bump!
Returned to your workouts after a month off with illness. Feels amazing to be back, thanks for motivating me! Lots of love from the UK.
This was fun but tough! That journey pushes me everytime. I think my just coming back from Cancun and enjoying so many foods and indulging etc, made me a bit unhealthy, but I'm back in action!
I was about to start week 2 of last year’s SSS but decided to start week one of the new one so I could use the extra motivation of being in real time with you all! I am so glad I did! 😅 Sweat is pouring down my face right now!!!
The only motivation I’ve had these past few weeks is : if she can do it pregnant, I can do it as well 😅
I am in the sixties an working in sixties at 10😅🙌
My kids just said WOAH SHE IS DOING THIS WITH A BABY IN HER BELLY!? You’re amazing 🎉🎉🎉
There is no trainer I’d rather go on this JOURNEY with than you! You inspire me every day! ❤ sweet Summer Sweat here we come! 😢
You know you're riding with someone really amazing when you tell yourself, "Noooope. Suck it up! She's FULL ON pregnant and she's absolutely killing it, let's go!" In all seriousness, this was a fantastic ride that had me pumped because of how hard it pushed me! You encouraged us right when I needed it the most, too.
SWEET. SUMMER. SWEAT. 👏🏻👏🏻👏🏻🎉
Just what I needed on a Monday morning 🎉🎉🎉
You and Jesus are the one Kaleigh, could not do this with out you, found you at the end of 2020, and your enthusiasm for us all has kept me strong ❤
🎉❤🎉❤🎉I'm super 😊happy I found you. You're so amazing and awesome. You motivated me to keep pushing.
I’m a week late to start but IM HERE! I’ve been out of routine for 3 months and in a bad mindset. Here’s to a new start:) 🎉
Yesssssss! Sweaty machine 😅
Kaleigh thank you so much this workout was INCREDIBLE!! Since I have to be mindful of my time I have been following your 15 & 20 minutes bike rides. This one the time flew. The combination of great music and the variety of positions were fun and entertaining. Thank you again Kaleigh.
Omg! I’ve been gone for a little while with life stuff but this is my first week back and it’s a JOURNEY. Team Journey unite!! So excited to be back-thanks Kaleigh and team!!