MOTIVATING THE BURN | 30-min Indoor Cycling Workout
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- čas přidán 30. 06. 2024
- 📆 April Cycle ONLY Calendar 👉 www.buymeacoffee.com/kaleighc...
OR April Cycle & Strength Calendar 👉 www.buymeacoffee.com/kaleighc...
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!!!
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...
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Become a member here- www.buymeacoffee.com/kaleighc...
KCF merch- kaleighcohen.com/shop/
Spotify playlist- open.spotify.com/playlist/701...
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 - 2:37 WARM UP | Shake the Room by Deja Lou
2:38 - 6:06 JUMPS | Ain't Seen Nothing by 1v1
6:07 - 8:31 INVERTED SPRINTS | I Like That by Ruby Neon
8:32 - 11:51 CLIMBS | Warriors by AUDIEAUX
11:52 - 13:56 FREEZES | Brand New Kingdom by 2nd Life
13:57 - 16:54 ROLLING HILLS | Down Too Far by STRLGHT
16:55 - 18:49 HEAVY JOGS | BPM (with George Rose) by S.O.
18:50 - 21:45 INVERTED SPRINTS | Who You Lookin' At by BHAVIOR
21:46 - 25:03 JUMPS | Keep On by Deraj
25:04 - 28:23 CLIMBS | All Starts Now by DITA
28:24 - 30:18 COOL DOWN | Canyons by Steelings
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.
MB01UVLMISG0NBK - Sport
Thank you again KC ❤ Got all teared up listening to your words during cool down. Dealing with a tough time right now, but still managed to stick to my workouts thanks to your encouragement. ❤ I come here not just for training but this 30-45 mins sessions help my inner healing as well. Thank you for all your support and encouragement. God bless, xo!
I rode for Stella and your beautiful family today Kaleigh. Nothing can take away the pain you all are experiencing but remember God turns our suffering into HIS beautiful masterpiece. He is holding you all in his hands. I rode hard today…the harder you rode the more she rested…may you all find peace. Love and hugs 💜🙏🏻
Sometimes it's hard to get on the bike, but I still get on because I know I will feel great after. Tired and sore but still mentally great. Thank you both. 🤗
We love you Stella. ❤🌈
Thank you! I started coming here for the workouts, but most days I come to just feel more confident and better about who I am, so a BIG THANK YOU to you! 🙌🙌🤩
Today pressing play was the hardest part… Thank you, KCF!
I have been cycling with KC for over 2 years and I have enjoyed every ounce of it! I found out I was pregnant back in February and was feeling super sick. I just got the ok to continue cycling from my doctor. Being anxious this is my first baby I’m so happy to be pregnant along with KC and continue my workouts with some breaks and modifications! Thank you so much! ❤
I dedicate today's ride to sweet Stella. ❤
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Thank you!!! Have a great week everyone 💕
April's NO FOOLIN'! Bringing the heat the month , huh Kaleigh ? Wicked climbing challenge
This ride was so fun! It just lifted me up today! I absolutely love riding with you and this amazing community of the best, kindest, most supportive people ever! I grabbed the Apri calendar, and it looks awesome! Wow! Thank you!!
I have been loving your videos for the last two years, your beautiful, amazing, and I am so thankful for your work! I'm so sorry to see you felt the need to get a boob job 😢 I had that done about 11 years ago and have had nothing but problems, I hope you don't deal with the same 🙏 I use to believe the boob job would make me feel more confident but it just took time to realize you're already perfect the way you are, the way God made you 💓 I wish you the best KC 🙂↕️🙏
Haha! I did not get that done! I’m pregnant! 💜
@@kaleigh omg I'm so sorry for assuming! I just made an ass of myself 😅 id delete my comment but I wanted to say sorry first! Congratulations!! I'm so happy for you! And again, sorry for the assumption!
Please!! Don’t worry! Honestly, they are rather obnoxious and I’m hoping they will return to normal after! 😆
U r more than amazing!!! Such a treasure!!! Let’s go!!!! Monday!!!!! And look at ur ❤beautiful baby glow!!!!! Loved the family photos too!!
Always so good!!! This was my final high heart rate workout before my first 50M run on Saturday and cycling with you has been the best cross training! Thank you Kaleigh!!!
Week 1 - AC & S - Day 1 - Done. Such an awesome and happy ride - but when are they not?!😄 Playlist was great! Thank you Kaleigh! Thank you Jason!🏁WINNING🏁
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Wow, that kicked my butt!! I feel like we got to do a little bit of everything today. I loved the new challenges they definitely tested my limits!!! My legs will be feeling this tomorrow
oh my GOSH! What a fantastic ride! loved the music and you are so fun and I always smile huge the entire time! i can only imagine the work that goes into these awesome cycle rides. I am not computer savvy at all my youngest granddaughter sometimes has to help me and she gets so crazy when i don't get it the first time. shes 5. have a great day and look for something beautiful today❤❤
WOW! As always a great push all the way through! And the self talk at the end really helps me be a Buttkickers out there! ❤
Love the back-to-back, challenge after challenge with little to no rest! Such a GREAT workout! Whoo!
This was one of the best rides I’ve had in a while!!!!
What a great post-thrive ride!! Happy week ahead everyone ❤
This is my must (spin class w K) to be a killer out there! Indeed, the calorie burn it’s just a plus 🎉
What a fabulous start to my 60th birthday - fabulous ride. You've encouraged and motivated me from seated beginner to completing the 'live rides.' you are awesome - thank you xx
This bike…this community…you Kaleigh…provide us with food to feed our souls!! Another Beautiful Butt-Kicking Monday!! Love it!! Thank you…don’t doubt yourself butt-kickers…just hit play! 😘🔥🩵💪🏻
A week behind in sweet summer sweat but I’m doing it! This was the hardest ride yet, feeling great! ❤
It all starts now. New month new goals !
I’m playing catch up today. This was tough but great after a weeks holidays! But right back into the April calendar now. I cannot believe how far I’ve come with you. You amaze me your energy and motivation. Thank you again
Needed this one today 🙌 your rides always make me feel better no matter how my day is going, thank you!! ❤️
Please, more 20, 25 or 30 minutes Tabata!! Thank you in advance Kaleigh😊
Awesome workout 🚴🏻♀💪🏻 went on a gravel bike yesterday and I could tell how these workouts really make a huge difference! Thanks for everything you do, we love ya! 💜🤗
The soundtrack and workout today was AMAZING! I did the Tabata after and *chefs kiss 💋 it was wonderful! ❤
Omg amazing 30 min session / I have no sweat drips left 😂 thank you!!
As a beginner this was painful especially keeping in 90s 😂 I’ve put on a lot of weight due to a bad two month ankle injury. No cross trainer for me but this will be my go to now! Really enjoyed it!
Edit - I have now lost 10kg in 2 months doing your classes and eating healthy 😊
Excited that you this is the second cycle this week in SSS!! 🎉
This was just the motivation I needed! I fell off of bike and bells, but I feel pumped to do this month with you!
Thank you KC for making it fun and for pushing it too. You’re inspiring and your positive energy is a great start to my day ❤❤❤❤❤❤!
Feeling slow, sore, and unmotivated this week so pressing play was about the hardest part. But I knew I would regret it if I didn’t and as always, SO grateful for you, Jason, and this community!! This was absolutely what I needed 💗
Your motivating words was what I just needed to hear and work out to. Thank you ❤ for helping me remember and telling me what I normally don’t hear too often. 💪🏼
Is it just me or was this a hardcore butt kicker?? 😂🎉 thanks for pushing me outside of my comfort zone with great motivating music. Max heart rate 184 - let’s gooooo
Amazing - swimming pool of sweat drips under my bike lol - thank you!
Holy chips ahoy! 🍪 those pushes wow oh wow 🥵🔥 but I need those pushes they make me come back here time after time. Thank you Kaleigh for the great motivation start to my day and a new month! 🙌🏼💖
This is exactly what I needed to get out of my funk. Great start to my Monday!!!! Thank you
This was a tough ride. Phew 😮💨 but no quitting! Thank you as always!
🎉wow this workout was a but kicker and amazing! Great way to start my Monday Birthday morning. You are amazing as always. Love your spin classes.
I am having hard times ever than before, but this motivated me. Thank you so much!
Back at it for the April calendar. Love this ride. Tough but definitely energizing.
This one kicked my booty. Haven't worked out in 2 weeks. Woooo I needed this. Thank you!!! God bless you❤
Thanks Kaleigh! coming back from a back injury because I tried some HIITs when Thrive was done. Never again!
Another fun and fabulous ride! I really didn’t feel like working out today, but that was so fun and I feel incredible now. It was just the thing I needed to turn my day around. Thank you!
Way to start my Thursday Awesome felt the Rain ❤😊
Expectations exceeded! -Amanda
🎉you are awesome! I’m late in the day but got it in!!!!
Definitely a requirement for everyday greatness ❤
The Burn, indeed. Nice workout, Kaleigh! 💪
This ride was so special. Can't thank you enough!
One of new favorites 😍 loved this one team freeze
First post-Vegas workout. Sweated out all the 🍸
Loved that - was really fired up for the over the saddle pushes and the final sprint to the top! Feel awesome now!! Thanks.
Great start to a new month! Thank you!!
That was a butt kicker! Thank you, just what I needed.
Fun uplifting ride 🎉 loved the music 🎻
This was so motivating for a Monday! Thank you! 🫶
I have to been on my bike In Two weeks due to travel, etc. this workout kicked my butt in the best way possible!!!! ❤🎉
Great mid week workout! Super energized!
This was fantastic. Thanks for all you do! Always appreciate your positivity.
Wow just what I needed to start the week
Thank you for your positive vibes and encouragement 🌠
Great cycling workout! I feel stronger, inside and out, ready to face the days ahead. Thank you❤
Sooo good! The first 20 mins went so fast and the last few mins were fire. ❤
Wow love that freeze song!! This is another great ride - as always 🎉🎉🎉
Thank you Kaleigh!!! Great ride, great music 😍
Your spin classes are amazing 🤩…. Thank you
You are amazing… happy to be a BUTT KICKER!! Thank you for your inspiration!!🩷 I’m a sweaty mess!!
Loved this SO much❤
Warriors hit hard today. So much life that’s worth fighting for ❤️🔥
Love starting my week with these workouts!
Thank you Kaleigh!!❤
Amazing ride, thank you so much 🫶🏼
Thank you kayleigh you are honestly the only person on CZcams workouts that touches my heart that much through the ride That makes me feel absolute Brill 💯 ❤️ love liz from Ireland 🇮🇪
Thank you so much, Liz! 💜
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❤❤❤ every day is a good day Thank you Kaleigh !!!
Thank you, KC! What an amazing way to start my day 🚲💚!
Love the violin in Brand New Kingdom. Took my mind off the freezes.
A nice sweaty way to start the week! Thank you!!🎉
YAAAAASSSS THE RMP CALLING IS BACK THANK YOU QUEEN MOTHER 🤲🏻🧎♂️➡️
Tough but awesome challenges on this ride. Thank you!
Hey Kaleigh, when you go into the all in screen, the dark leaves of the plant make a difficult background to read the resistances. Just something to keep in mind for video editing the All ins.
Thanks for your vid!
Your ride’s, your motivation, your encouragement throughout each ride are so appreciated!! Thank you Kayleigh and Jason for being the dynamite duo you are! God bless you for your presence in my life❤🎉
Never cried during a workout, but today I am currently catching my breath as I wipe the tears off my face. Thank you!! This was more than just a workout, it was the motivation I needed to keep pushing forward. Thank you!!
Great workout and tunes ❤
Kaleigh!!!!!! The sweat was REAL today. Like it wasn’t even cute how sweaty this ride had me. Thank you always for the extra push 🙌🏼
Amazing burn session! I'll be doing this again ❤
Following summer sweat 2, this was a tough one on the legs today, thank you xx 😅
Week 2 - SSS V2. - Day 10 - Done.🙏❤️✝️❤️
Omg I did it after being sick, mom in hospital and one puppy with a shoulder fracture. So glad I did it. Thank you best part of the day ❤
Woof, that was hard but so satisfying to get done!
Love love love this one every song is a banger ! Esph it all starts now 🔥🔥🔥🔥🔥🙏 thankyou for doing these awesome videos and always bringing that beautiful vibe! Shout out from the uk 🙏🙏🙏🙏
Loved this ride so much I've done it twice this week. Great music, love the first jump song. Hope you guys are all OK and thanks for another great week of workouts x
Hey grl 🎉 ty! 😅
Now I am ready for the day 💪🙏🏻💕
22 minutes in and it us raining in here 😂 Thank you so much , Kayleigh. A big congratulations 🎊 ❤