ROGUE 20 // 20 Minute Spin Class • HIIT Cycling Workout
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- čas přidán 9. 09. 2024
- czcams.com/users/kirste...
This 20 min spin class is a HIIT cycling workout featuring your faves - dirty thirties and rolling climbs! Who needs Peloton workout videos when you have CZcams!? Click LIKE and SUBSCRIBE to help support my channel!
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Check out my latest nutrition video, How to Lose Belly Fat, here: • How to Lose Belly Fat ...
Here is the full 20 minute workout:
Warm-up: 1 minute
2 x Circuit:
2 x Sets of Dirty Thirties:
30s ON/30s OFF/30s ON/20s OFF/30s ON/10s OFF/30s ON *All level 6 sprints
2 Minute Rolling Climb
*30s Rest Between Sets, 1 Minute Rest Between Circuits
**No Cool-Down
I hope you enjoyed your workout! If you would like to donate to my channel, click here: donate.stripe....
Thank you so much for all of your support!!!!!
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JOIN THE KIRSTEN ALLEN SPIN CLUB: / strava
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CONNECT ON INSTAGRAM: @dietitianillustrated
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
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*All thumbnails in this document are clickable links!
This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!
Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE: • The ULTIMATE Spin Bike...
PROPER SPIN BIKE SET UP: • The ULTIMATE Guide to ...
YOGA STRETCH FOR RUNNERS & CYCLISTS: • Yoga Stretch for Runne...
POST-WORKOUT GUIDED STRETCH: • POST-WORKOUT GUIDED ST...
GUIDED MEDITATIONS: • GUIDED MEDITATIONS & B...
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DISCLAIMER:
All information presented on this platform is provided for educational purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, or act upon any information presented in these videos, comments, or messages, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
#spinning #cycling
Yes please to more 20 minute "get the job done" sessions thanks Kirsten A! 😊
You got it! Fantastic work, Paula!!
Love this short challenging ride! All business today, Kirsten! I love your giggles! ❤😅😅😊😊
Haha! Yes! So effective!!! Thank you so much for riding with me! Way to go, Deanna! 🤩🤭💖
Nice little 20 min spin through hell - Thanks K, my legs are jello now
Hahaha! Quick burner! Way to go!!!
Yes to 20- minute sessions Kirsten! Thank you
Thank you for the feedback, Paula!! Great work!!!! 🔥🔥🔥
Brutal... What a way to start the day 🎉🎉
Haha! Great work, Chris!!!! You crushed it!!
Great 20 minute choreographed ride Kirsten!! So challenging, but so necessary❤Love riding with you🎉
Fantastic work, Katy!!! Sweat equity! You crushed it!! 🤩💖
Have a great day
Well that was jam packed...lol...no clap...just..."hey, thanks for playing...bye!'...I like it...😉
LOL! The audio clean-up wiped out the clap at the end... it's also part of the spin & sculpt - so no cool down lol
OMG I missed the memo on the lack of warm up, rests, and cool down! Holy moly that was so intense.
Yes, it was originally intended to only be part of the Spin & Sculpts but then I turned it into a whole series lol. Great work, Jaclyn!!
Short on time so this was great. Packs a major punch. Thx Kirsten
You crushed it!!!! 🤩🥰🏆
Yes! The 20-minute rides are my absolute favorite when I need a quick sweat session before or after work.
Love this ride and grind in the early am! Sweating buckets and grateful for it! Thanks Kirsten!
You're welcome!!!! Incredible dedication!!! Keep it up! See you at the next one!
Good 🌞 Tuesday 😍 Kirsten Yeah 👍 😎 made Rogue Hiit Spin performance thank you I give you virtual 😘 greeting Felix
Happy Tuesday!!!
Long 20🎉😂But great sweaty challenge Kirsten❤ You are a blessing ❤❤
You did it!!!! You're always rising to the challenge! I love that! Keep it up, Katy!!
Another great 20 minutes well spent❤Thank you Kirsten🎉
You're amazing!!!!! Have a great weekend, Katy!!! 💖💖💖
Going back on some of your past classes. 10.6km and 159 calories burned, what a spin class. Thanks Kirsten for all your work and encouragement. Couldnt do it without you.😀😀
Wooohoo!!! Crushing it! I'm so happy you gave Rogue a go! Awesome stats too!!!🤩🏆🔥
She may be short, but she is mighty! Thanks for another power packed 20!
Go-go-go! Keep crushing it!!!!! Another ride done-zo!
Did I miss it? Waiting for the final applause.
I know! No cool down clap, my audio cleaner got rid of the clapping sounds at the outro 😅... Might have to add a clap in during post production going forward
Love love love this 20❤❤❤❤❤
Perfect!!!!! Happy Thursday! Great work, Adriana!!!!
Another late Friday night spin. Rogue with Sandman, at the end, this week's ride are done, See you Monday....
Awesome!!!! Have an amazing weekend, Charles!! 🙌🤩🏆
I was like whoa no warm up, but then realized the Rogue weight workout, which I did not do, was the warmup 😂 Duh! But sholy HIIT spin! 🔥🔥 Love it Thanks KA xoxo
Non-stop! You've fitness is back 10-fold! Great work, Daryl! You are crushing these new rides!
Loved this ride. Took it to 2 rounds and added the the Rogue sculpt to finish.
🤩🤩🤩 Amazing work, Patrina !!
Another great workout. Keep it spicy!
🙌🏆🙌
Thanks I really felt this one! 😅
You're welcome!!! Great work!
Great workout quick and efficient
Yes!! No time to waste! Great work, Feliza!
🎉thank ur🙏🏾
You're welcome!! Thanks for riding with me today!
Needed this quick and spicy 🌶 thanks 😊
Wooohoo!!!! Great work today!!! 👏👏👏
wow it was a good ride, especially the last two minutes on level 9, yesterday I finished the mash up, thank you very much Kirsten, I needed your good vibes, you are the best !!!!
You're on a roll!!!! Way to go!!! Thank you so much for riding with me!
❤❤❤
💖💖💖
Loved it! ❤
Yayyy! Awesome work, Wendy!
This was just what I needed today 💖
Perfect!!!! You are so fit! Keep it up, Robyn!!!
Nice 20 minutes 🥵
Thanks Kirsten…
Idk why but this ride was extra hard this am sweeting bullets
Non-stop!!!! Keep killing it, Janice!!!
No joke!!! 😢😢😢😅😅😅
So spicy!!! Non-stop 20! You're amazing!!!!
Brutal ! Lol
Wooo!! You did it, Mary!!!! 🏆🤩
Mini but mighty arrgghh sweat😅
Yes!!!! Way to go, Toni!!! Another 'Mini but Mighty' ride just posted too!! 🙌🙌🙌
Amazing Dynamic Ride!!! 3 of my favorite things, dirty 30's, sprints and rolling climbs 🚴♀️💥🔥💦 It doesn't get any better!!!! Plus, I did your Rogue Full Body Strength workout right before this ride and I am feeling totally invigorated!!! Love, love, loved it!!!!! ⭐⭐⭐⭐⭐!!!!!
Yayyyyy!!!!!! I'm so happy you combined this with the strength workout too! Love that you feel invigorated! Perfect!!!!! Have a great day! See you at the next session, Laura! 💪🔥🤩🏆💯
@@KirstenAllen can't wait!