SONIC // 20 Minute Spin Class • HIIT Cycling Workout
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- čas přidán 9. 09. 2024
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This 20 min spin class is a cycling workout featuring an RPM focus! Who needs Peloton workout videos when you have CZcams!? Click LIKE and SUBSCRIBE to help support my channel!
Thank you!
5 MINUTE POST-RIDE SPIN BIKE STRETCH: • THE BEST STRETCHES FOR...
Here is the full 20 minute workout:
Warm-up: 3 minutes
Set 1:
60s Seated Sprint/15s Off
45s Standing Climb to Power Sprint/15s Off
30s Standing Sprint/15s Off
60s Seated Sprint to Power Climb
Set 2:
60s Seated Sprint/15s Off
45s Standing Climb to Power Sprint/15s Off
30s Standing Sprint/15s Off
45s Seated Sprint to Power Climb
Set 3:
60s Seated Sprint/15s Off
45s Standing Climb to Power Sprint/15s Off
30s Standing Sprint/15s Off
30s Power Climb
Set 4:
60s Seated Sprint/15s Off
45s Standing Climb to Power Sprint/15s Off
30s Standing Sprint/15s Off
15s Power Climb
Set Rest: 30s
Cool-down: 1 minute
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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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.
HI!! Thank you SO MUCH to everyone who gave this video a LIKE!!! 💖
And to new subscribers... Welcome to the wellness community!!!!
I will do this after work.
Great! 🙌🙌
@@KirstenAllen 🙌🙌
This ride is a KILLER. I forgot how intense it is.
Incredible ride to kickoff my Friday!
Awesome!!!! Hope you're having a great weekend!!!
Great 20 min session. My head was down and eyes closed for most of the last 2 rounds.
Haha! You did it!!!! Way to go, Roy! 🤩🙌🔥🔥🔥
Wowsers!! After a long weekend away…. this crushed me in the best way! Grazie mile!!! xo 😅😅
Woooo! Waking up the legs! Spicy Monday ride! You are so fit, Deanna!! Keep it up!!!
This may be your hardest 20 minute ride! Please post more 20 minute rides 😊 you’re the best on CZcams. I just donated!
Oh my gosh! Thank you so much for your support, Jesse!!!! More 20 minute rides to come! 💖💖💖
@@KirstenAllen thank you! 🙌
Phew, I forgot how intense this ride is! Another great 20 minute sweat session.
Way to go, Jaclyn!!! 🤩🤩🤩
Sonic on a Monday morning. 11.88km 178.8 cals and HR 118 bpm. Good start to the day. thanks again Kirsten, you make it happen 🥰🥰
🏆🏆🏆🏆
Lo tengo, ya lo tengo... Vamonoooooos🎉🎉🎉 siiiiii!!!
Buen trabajo, Rolando! 🥰🙌🔥
@KirstenAllen Gracias, gracias por tus clases y el animo que nos das... Thank you, thank you. Literally life changing.
@@rolandopierre8583 Me alegra mucho que disfrutes de estas clases! De nada! Sigue manteniéndote activo! 💖💖💖
Yeah 💯 😎 👍 made Sonic Cycling 💯😎👍👍 Performance with wonderful best Hairstyle ever, for me it's a 😊 Tuesday thanks 😍 Kirsten 😘😘 have a greatest Tuesday ever
Thank you! Cheers!
Sonic on Thursday morning. Keep yelling at us, we love it. Its why we do it, push us and encourage us. It works, Kirsten style. Thanks so much😀😀
Haha, thank you so much for all the positivity!!! You are demolishing these rides!!!! Keep it up, Philip! 🤩💖😎
Great ride! Packed a lot into 20 minutes.
2 x rounds of this little pocket of pain. Hurt so bad but felt so good. Another great ride.
Beast!!!! 🔥🤩
Hi Kirsten, your videos really inspire me, thank you for the kindness you share 🥰💖💖
Wow, thank you so much for the positivity and support!!!!
@@KirstenAllen you're very welcome Kirsten❤❤
What a sweaty beast of a ride! 🥵
Woohoo!!!! Awesome work, Naomi! 🔥💫💖
Great late night ride feeling good ...
Yes to the song challenge!!!
Sonic Boom ! Brilliant yet again Kirsten and again so much thanks for these wonderful videos. 12.08km 180.8 cals and HR 118BPM. Getting there with your help🤩🤩🤩🤩🤩
Thank you so much for riding with me!!!! Keep going strong! You're amazing! Have a great weekend, Philip!!!!
Another short but great kick my booty workout fit into a busy day! I loved it. Thanks, Kirsten!
Yes!!! Great work!!! You are so fit! Keep it up!!!
This ride was awesome!! 🤍😅
Yayyy! I'm so glad you enjoyed it!! Great work, Rachael!
Hell on wheels Kirsten 😮😅❤Celebrating second time around 🎉Thank you🎉🎉
Wooohooo!!! Fantastic work, Katy!!! 😅🙌🥰
Awesome HIIT ride! 20 minutes flew by! You definitely got my heart pumping!
Wooohooo!! Sonic!! Awesome work, Shalana!! 👏👏👏👏
Another favorite 20🔥🔥🔥🔥🔥BEAST
Hi Kirsten, another gem of a workout. Thanks again for your dedication to us and your support and encouregement 🤩🤩🤩🤩
Of course!!!! Great work, Philip!!
Thank you, Kirsten!
Way to go!!!! 🔥🔥🔥
Perfect ride to hit on a Monday before work
Your workout pushes the boundaries on my r.p.m and catapults me out of my comfort zones.
Im sweating buckets, my glutes are exploding, body aching.
I ❤️ it..........
Keep crushing these rides!!!! 👏👏👏👏
That was fun.... Hard but fun 🎉🎉
Woooo! Way to go, Chris!!
Awesome little 20 min burner!!!
🔥🔥🔥
Loved this one! Perfect weekend ride.
🙌🙌🙌
Loved it! Sprints are growing on me! Also I am totally here for that song challenge! Motorin’!! ❤🔥 xoxo Thanks KA!
Hahaha! 🎶 Yayyy for sprints!!! Way to go, Daryl!! 🔥🔥🔥
Sunday Sonic. Flywheel flying. Great class Kirsten as always.Take care 🤩🤩
Crazy tough ride Kirsten🎉😅But what a fun and challenging one🎉Love you❤
Amazing combo of rides today!!! Wow! Way to go!!!!
Just done this now doing a light weights workout 🏋️♀️ cheers Kirsten
Perfect!!! Thanks for riding with me today! Great work, David!!!
Omg. Did this ride after doing Kodiak on Monday and Lemons on Tuesday. I'm going to need a rest day or two after this.
🤯🤯🤯🤯 Insanity!!!! You're amazing!
Loved this one (as I always do). Thank you!!❤
Yayyy!!!! Awesome work!!! 🤩👏
Ah that one got me!!! Thanks for a good push. 😅
Wooooo!!! Sonic!!! Amazing work, Victor!! You crushed it! 🔥🔥🔥
Thank you! It is tough, but I like your training very much👏🏻💪
Awesome!!!! Thank you for training with me!!!!
Breathless 🤩
Killing it!!!! Way to go, Nathan!
Hi Kirsten repeated this beauty again. 11.9km 179.9 cals and HR peaked at 119bpm, happy with that. Your persistence and hard work encourages me to do the same. Agai thanks so much 🤩🤩
Sonic!!!!! You're a beast!! Keep it up, Philip! Incredible dedication! 🤩🤩🤩
Loved it-Melissa
Woohooo! Way to go, Melissa!!
A lot of work into 20 mins, thought I’d throw a ten minute vid in as a finisher. Hercules was the first one I came across 😳🥵 forgot how full on that one is! Thanks as always. (my legs may disagree 😂)
The shorter rides are so jam-packed!!! Way to go, Laura! You are crushing it! Hope you have a great weekend!!!!
Awesome workout!!! Thank you!! 🙏❤️
Woooo!! Keep up the great work, Molly!!!
Whew.... that one I'll have to work on lol!
Sonic!!!! Non-stop ride! You will be conquering this one in no time!!! Keep at it! 🙌🙌🙌
Another fab session! Thanks ❤
Way to go, Sue!!!!!
Dripping! Lol thanks for packing this quick workouts full of hard work! 😊
Of course!! Way to go, Jordyn!!!
I really really liked this one!!
Yayyyyy!
Another awesome workout
Glad you liked it!! Way to go!!!!
added this to your recent mash up - amazing combo!💞💞
Oh my gosh! You're a beast!!!! Incredible double!
Tough, awesome workout!! 😊💕
Wooohoo! Way to go, Julia!!!! Have a wonderful weekend! 🤩🏆
Ssswwwweeett!! 😊 thank you ma’am!! ❤
💃💃💃
I swear this was sick but good omg 😮
😅😅😅🔥🤩
SONIC BOOM BABY
Wooooooo! Happy Friday!
Loved it! Great workout 😅
🙌😅🏆
Great ride. Love all the resistant levels. I'll do this one again tomorrow. Thank you🌞
Yayyyyy!!! Way to go! Thanks for riding with me! See you tomorrow! 🤩🔥
Love ❤️ this workout shoe enough to fit into a busy day and yet kicks my butt! Thanks Kirsten!
💖💖💖💖 Hope you're having a great weekend!!!
I’m scared to do this after reading the description, but it’s on my rotation! Standing sprints are so hard for me. I’ll check back in after I actually do it! I’ll be doing Peaches today. I’m going to add in a resistance band. It’s funny because that workout is just what I need right now because my back is a bit wonky at the moment. THANK YOU, Kirsten!!
Hope you enjoyed this ride, Jodi!!!! Keep rising to the challenge! You're crushing it!!!!!
Freakin' brutal dude!
🤣🤣🤣🤭
👍👍👍
❤️❤️❤️
Keep up the incredible work!!!!
Fire🔥
🔥🙌
Definitely tomatoe faced today!! 🥵🤬🥵
You are amazing!!! Great double with the HELLO! ride!!!! Way to go!
Great ride! Thanks
👏👏👏
@@KirstenAllen That was one of your toughest 20 min rides!
@@bradhines6483 you think so!? Tougher than Bronco? 😮
Love love love
Yayyyyy!!!! Such a fun 20!!!! Awesome work, Janice!
Please more 45s❤
So good ! 😅 great way to end my upper body workout!
Perfect! Way to go, Janelle!!!
BRUTAL😅
😭😭😭🏆😂
Did this again omg
You crushed it!!!!! 🙌🤩
🙏🏼🙏🏼🙌🏼🙌🏼thank you 🫶🏻💃🏻💃🏻
Amazing work, Kathryn!! Thank you so much for joining me in this ride! ❤️💖❤️💖❤️
I can always count on yout o bring out a good sweat!! (Even tho I’m not supposed to after a facial peel!)
Haha! Way to go, Alice!!! Jessner peel?! 🤭🤩👏
@@KirstenAllen it was a 30% TCA peel + Jessners! It was worth the pain and deep peel!
😅Thanks
You're welcome!!!!! Thanks for riding with me!! 🥰😍
I really needed these RPM's this morning!!! Absolutely challenging and I love, love, loved it!!!!! 💥💥💦💦⭐⭐⭐⭐⭐💯!!!!!
Yayyy!! Sonic, baby!!! Incredible work as always!!! You're so fit! Keep it up, Laura!!! See you at the next one! Have a great day!
@@KirstenAllen always love your rides!!!
🎉
Outstanding double of rides!!! Oh my gosh! Keep it up!!!
After a one month break from spinning, I am questioning my choice of class 😂
Lol! Welcome back!!!! Tomorrow's ride will be great for you! Hope to see you then!!! Way to go!
Should it be this hard or am I that weak?
I think it's deceptively hard for some reason lol, great work Toni!!
that. was. the hardest ever (ok one of…)
Haha! Awesome work, Georgia!!!! Happy Monday! 👏🤩🙌
😅😅😅
You did it! Woooo!
WHAT WAS THIS. I almost threw up. 😅😅
Such a tough 20 minute ride!!!!! You did it though!!!!! Happy Friday! Have a great weekend! 🏆🏆🏆🏆
😅 liked the RPM’s, glad I got the spin in tonight. Thank you 😊 Kirsten, 🦵💪.
Wooohoooo! You are crushing it!!!
That was a great 20min blast & you are positively glowing in the beautiful autumn sunlight 💛🙌
Wow, thank you so much!!! Great work today!!!
Thank you again. Great work out
You're on a roll!!!!! Great job!!