Quick & INTENSE 10-minute Cycling Workout | THE JOURNEY ENCORE!
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- Опубликовано: 31 окт 2023
- If you only have ten minutes for a workout, this is the one for you!!! This 10 minutes is going to take you on a journey! This ride will take you through the entire spectrum of resistance and speed so you can increase your muscular strength and endurance, plus improve your cardiovascular endurance! This is also the perfect workout finisher after any cycling or strength workout!
This song, The Journey, was created just for this ride!! One of our very own amazing butt-kickers, Peter Spero, along with his band Black Diamond Sessions wrote this just for us!
Make sure to check out Peter: open.spotify.com/artist/2ohEt...
and Black Diamond Sessions: open.spotify.com/artist/7heAi...
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.
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Need a longer WARM-UP? • START YOUR WORKOUT HER...
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DESSERT!- • 5-minute POST-CARDIO W...
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...
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.
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 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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To all my spin peeps, if you’re interested, here are some of the concepts that went through my brain as I composed the music for The Journey. As I experienced The Journey tracks that we did in class, I started to think about what is was about the different types of music made it the best experience. I felt that if the music could sort of hypnotize me, to keep me involved, without being too distracting, of course leaving room for the instructor monolog, and help the time move along, this was a big plus. I wanted to create a track that would draw you in, and actually take you on a journey through what is of course, pretty intense exercise. My personal musical influences for this track were probably mostly some of my old favorites for this type of music, Tangerine Dream and Pink Floyd, although the 60 sprints were influenced by more contemporary sounds. Most of the actual composing for this took place while I was solo camping in Shawnee National Forest in Southern IL. near Carbondale. I was inspired by a variety of sensory input. Watching the wind travel through the trees, smelling the forest around me, feeling the warm sun wash over me, and watching the birds and other wildlife go about their own journeys. At night, it was stars and planets that helped me to visualize and create music that helped me along my own creative journey, and as I wrote this, I thought about our whole spin community, and how much fun it would be to help everyone in the group though a tough 10 min. See you all at the Sat. live rides, can't wait!
Oh man, a Pink Floyd remix class would be sooooo fun!!
Oh man! A Pink Floyd remix ride would be soooooo fun!!!
Thank you for sharing your thought process, you REALLY nailed it!! It's THE perfect Journey song 🙏
You are simply amazing Peter! Thank you for being a beam of light in the music world!
I wish I could have heard the music..is there a link please?
I love to close my eyes during the build in the beginning. I can take a moment to connect with myself and the bike. The journey is more than just a ride. You have to strap in, embrace it, and enjoy the ride. Whatever comes your way, you know you'll be better on the other side.
Doing this (again) January 1 2024 and found myself crying when the drumbeat kicked in at the six-minute mark during the sprint. Last year was such a tough year, doing The Journey with Kaleigh took on a whole new meaning. Despite the tears, I felt strong today, stronger than I was this time last year. Life can be a wild ride and I'm grateful to be here for it. Heartfelt thank to the whole KC gang for all the encouragement along the way ❤
I have NEVER pushed harder. Peter’s music was so motivating and perfectly timed. I AM INCREDIBLE!! AND SO IS BLACK DIAMOND SESSIONS.!!
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Amazing !!! Thank you to both Kaleigh and Peter for their creativity !
Wowzer 🤯 This session was AMAZING! My bums were screaming for help 😂 Thank you for this ride. Paired it with your 25mim feel good rhythm ride and I feel ALIVE🎉❤
Awesome encore from the dynamic duo Kayleigh and Jason🎉Thank you both for being so generous and dedicated to the buttkickers of the world❤
What a great JOURNEY after the 30 min Burn ride! Thank you KC for your dedication and commitment! ❤️🙏
Thank you Kaleigh & Peter for an amazing journey!
This is the roughest Journey yet!! Woah! 😵😮💨☔️☔️☔️
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GIRL. How dare you. I cannot believe I just added the Journey; first time I’ve said yes to that. And I feel fantastic. Thank you!!
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I have become addicted to this encore! I must do it after each ride. You were right KC when you said there is something special about this music. Thank you again Peter and your amazing band and KC for putting the muisic and inspiration into this journey ride.
Thank you, Peter!! Way to make his music push us!
I never WANT to do the JOURNEY but I’m always glad that I completed it! Whoo hoo Buttkickers!
Got excited chills just thinking about doing this Journey 🙌
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Whoa’nnnn black Diamond is at it again!! 😅😅😅😅 thank you people!!!
More Diamond sessions like these pls!!! It’s perfect! Today I did this session before and after my workout.
Wow… I never WANT to do the JOURNEY but I’m always glad I did! ❤😂
Thanks K. for creating this short but effective cycling workout. I love it!! Please keep making more like this one .
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Goosebumps!! Thank you all who helped get this one together!! Love it!🩵🥰🔥💦🔥💦🔥🥰🩵
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We need a Live ride or programmed ride all dedicated to Peter and his band’s music!!! This was amaaaaaazing!!! Wonderful job, Peter!!! Thank you Kaleigh and Jason for featuring Peter’s and Black Diamond Session’s awesome music!!!! ❤❤❤
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Yessss!!! 🔥 that last beat during standing 10 was amazing!
Thank you, Peter Spero and Black Diamond sessions amazing song
Yay! The Journey Encore! Thank you, Peter!!! 👏🏻👏🏻👏🏻
Can’t wait for this!!
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Thanks! This really helps because I am really new and am still a kid. I'm 12 and have been wanting to lose weight. I got it from quarantine, but now that it's over , this really helps. 😊
I just took the journey after completing your Sprint to the Top Ride and it was the perfect finisher!!! The journey always energizes me and challenges my endurance through awesome music, resistance and RPM's!! Love it every time!!! 💥🔥👐👐⭐⭐⭐⭐⭐!!!!!
Wow!!! Got to the end & went again! 🙌🏻 Love it!!! Thank you Peter & Kaleigh!
I jumped off my bike, clapping my hands when I saw this surprise! Peter, the music was fantastic! The Journey is my favorite! Thank you!!😊
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I did a little hop and cheer too!
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My worddddd. Intense indeed, thank you for pushing me 😊 you rockkkk
Crazy journey🎉 crazy!! Thank you for this sweet ride Kayleigh and Jason❤
Loved this additional short spin❤Loved the journey ❤Love spinning with you Kayleigh and Jason🎉Thank you❤❤
Wow what a great journey ride. Great addition to the last week of Incredible.
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🙌 to Peter and his band
Amazing. Thank you thank you
Another journey in the books coach! Thanks! ❤👍
please do more of these, YOU'RE THE BEST !
Oh my this journey is Incredible
Love this Journey! Great song Peterspero1! Power ride here!!!
Thank you Kaleigh and Peter - we all love The Journey!!!!
This was a phenomenal encore. Thank you!
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BEST journey yet!!! 🎉
Wow, I am dripping sweat and have goosebumps at the time! This journey is INCREDIBLE! Thank you so much Peter and Black diamond sessions for creating this song for the butt kickers! You guys are so talented! Thank you Kaleigh for creating this incredible journey ride!
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Cheese Louise!! That was well worth the wait! #TeamJourney. 🎉🤯😆😀
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This was amazing ! I hope you do more of these!! We need to do one in the dark but with candle lights !
Wow, what a Journey! Thank you ever so much this awesome tough encore!
Favorite post/pre workout ever!!!
Wow, that was awesome...song was excellent and it was a great ender to my ride! Saving for later 💪🏽
Omg that last 10 was amazing...love the beats 🎉
Yes!!! The journey is my favorite!!!!!!!!!!🤩 ❤🎉
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Thanks Peter great beat. I highly doubt my RPMs were ideal, but I pushed the right place for me and got it done!
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Wow I can’t believe I did this! I added it to my 30 min workout I loved it. Uncomfortable but what a great push ❤️🔥
Today's ride plus the Journey for the win today. My bike hit 2000 miles with KC and this butt kicker team!
Yay!!! A Journey encore ride! Thank you!!!
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Love these little power nuggets!
❤❤❤ this! Thanks for the thought you put into this. I'm adding this to all the 20 min rides, it's perfect!
love this journey🎉♥♥. Thank you kaleigh and peter
Love this one! The music and the message ❤❤❤
Thank you Peter and band. What an awesome adventure. I was high fiveing and clapping for myself at the end.
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Kaleigh thank you for another great workout. You are very innovative and I like that you like to mix things up. I am also starting to like when you say: "Come On!!"
What an incredible add on journey. Thank you!❤
Wow! Amazing! The music makes it somehow scifi
I just love this ride!!!❤
Thank you Peter Spero
Absolutely amazing Journey Thank you Peter and Kaleigh I am dripping buckets I made it!, the song was so motivating INCREDIBLE!!!!
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Feeling absolutely incredible after that extra little push!! Awesome job Peter and Black Diamond Sessions!! You rocked it! 🤘🏻❤️
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Ooooie!That was A journey 🔥👏 Thanks Peter and Black Diamond Sessions! Thanks KCF 💕
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This was fun after a leg day, thank you!
I needed this 10 minute spin! Thank you!!
Totally agree. Hypnotizing! Thanks Peter and Kaleigh for making this ride happen.
Oh WOW!!! Thank you Peter and Black Diamond Sessions ❤❤❤. This is wonderful. And, oh my goodness, Yes, when the train comes in, it’s such perfect timing to get my mind focused. Love this ! ❤💪🏼🚴🏼♀️
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Whoop whoop!!! Thank you Peter and Black Diamond Sessions!!! Love the Journey!!!!🎉🎶
What an amazing finisher!! Kaleigh, you rock cycling!! God couldn't have picked a better instructor, motivator and coach!!!! Thank you so much for what you do and thank you for taking time to do these workouts for us!! Thank you Jesus for Kaleigh!!!!!!♥️🥳🥳🥳🥳🥳🥳🥳
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Fantastic ride
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👏❤My absolute favorite!
LOVE the music! Thanks
Wow!! Amazing new encore with INCREDIBLE music! Thanks Peter!
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Thanks! I did it even after the 25 min. Bomb music 🎉🎉🎉
Thank you so much, Bernd & Connie! 💜
Wow!!! Perfect music for this!!!❤
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Your music is a Home Run, Peter Spero!
Love the journey!
Week 8 - INCREDIBLE - Day 50 - Done. Peter! Black Diamond Sessions! GOODNESS!!! This is an amazing "Journey" song! Well Done! Time spent on this project is greatly and sincerely appreciated! The spirit of "The Journey" was captured so well in this song! Love it! Thank you for all your time and creativity in writing and recording this! Thank you Peter! Thank you Black Diamond Sessions! God bless you!🏁WINNING🏁⚡🔥⚡🔥⚡🔥⚡
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Love this encore❤
❤Love the Journey
Loved this JOURNEY added to the end of todays ride, which didn’t go so well. I really focused on my resistance and rpm numbers. So good! Thanks Peter for a great song! That last 10 was on point!
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Woohoo, what a ride and topped off with this encore! At 65 I feel I'm in the best shape of my life right now thanks to you. Black Diamond Sessions is fantastic!!
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First time doing this encore. It’s a great one🎉
This ride was incredible!! I feel incredible!! I love the Journey so much!!
Didn’t have the energy yesterday to do the journey but made sure I found time today to do it, as I think it is one of the best things going and despite loving the original journey tune, I like this tune, especially at the end, it was just what is needed
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@ Kaleigh, I flew into Michigan airport for a connecting flight last night Kaleigh. I told my plane friend that my best workout friend lives here. I was so excited I was in Kaleigh land. I looked out the window and waved hi kaleigh, and made a prayer for you and your beautiful family❤ bless you wonderful soul for help me and thousands of others.
Aww! You're so sweet, Gulzaib! Thank you! 💜
Amazing, I love this encore, thank you Kaleigh and Jason. Also thank you Peter and Black Diamond Seasions for your motivating music.
Holy moly!!!🎉
OMG!!! Acid in my legs!! ❤
Love this ❤ very inspiring
20 minutes + The Journey!!! Ahhh!
11/1/23: Rican Captain's Log: On this November C&S workout series; this song juts brought me to tears! We've all come a long way on our #JOURNEY and this is an #INCREDIBLE way to finish this cycle workout! I've shared the tabata song with one of my trainers who plays it all the time for his classes, and cannot wait for him to play this one for sure! Thank you so much to Peter and and Black Diamond Sessions for creating this amazing song! And thank you KC for being the best trainer and amazing human being!
Promises kept🎉 ty!
Wow!! 😮🪦🦵🏼
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Amazing ❤
Amazing finisher , feeling amazing 🎉
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Had to do this class again!!