20-minute MOOD-BOOSTING Indoor Cycling Workout!
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- Опубліковано 15 чер 2024
- Your workouts are planned! Get your November calendar here! www.buymeacoffee.com/kaleighc...
This is the most fun and upbeat cycling class yet!!! Anytime you need a mood boost do this ride! I was honestly, feeling tired and blah before this ride, but knew that a workout would help and this ride completly changed my mood and I felt energized and grateful to be able to ride! And only 20 minutes to get your sweat on and feel awesome, GO FOR IT you will be so happy you did!
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...
MY LINKS:
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Spotify playlist- open.spotify.com/playlist/5iM...
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Facebook- / kaleighcohenfitness
ADD IT:
ENCORE!- • Quick & INTENSE 10-min...
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.
CHAPTERS:
0:00 - 3:16 WARMING HILL | That's What I Need by Jamie Myles Jr.
3:17 - 5:49 JUMPS | Dinero by Stella Rabbit
5:50 - 9:12 ROLLING HILLS | The Party (feat Matt Beilis) by 1WayTKT with Francis Mercier
9:13 - 12:03 CLIMBS | One of a Kind by Ricky Cage
12:04 - 14:17 INVERTED SPRINTS | I Feel Amazing by Sencha Green
14:18 - 16:48 SWITCHBACKS/FREEZES | Let's Get Together by Hotline
16:49 - 19:41 ROLLING HILLS | Make It So Good by Noah Neiman
19:42 - 21:36 COOL DOWN | Bright Side by Beach Bear
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 it 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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All of your November strength workouts are planned for you! Get your calendar here! www.buymeacoffee.com/kaleighcohen/extras
I’m grateful to have health - to be able to get on the bike and work toward my goals! You remind us that it is a privilege to be here today working out together! Thank you! 🎉
I want to second this...exactly what I thought as soon as I heard the question!
Amen to that! ❤
Ditto ❤
I’m thankful for Christ, who gives me purpose in everything I do- including caring for my body! Even when I am unfaithful to him, he remains faithful to me ❤
Week 1 - November Intermission - Day 1 - Done. Favorited. So grateful! For knowing Jesus, as my Savior, Lord and King! For life! Because I wasn’t suppose to live past 2008! Goodness!The intro was awesome! Personable and fun!😄 New 20-minute favorite ride! This ride had me dancing the entire time! Absolutely LOVED the playlist! It was so entertaining to see Kaleigh get into the ride! So fun! Thank you Kaleigh! If there is ever a ride that can pick you up from a hard or down day? This is the ride! This ride rocked!
🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
I'm grateful for so many things today but right now, top of my list, is YOU Kaleigh and this community.
I'm in my second go-round with cancer (and I'll always be in treatment) but doing these workouts for the past two years has given me both physical and mental strength to face the challenge. Your workouts are so fun they boost my energy and my mood 😊
Thank you so so much for all you do ❤
Grateful for my family, for access to medical care, clean water, a dry shelter, and for stumbling into this corner of youtube with all of you. ❤
I'm grateful for you...keeping everyone healthy. And for many other things ..like having God in my life. It was a good ride and long enough.
I had a stationary bike for like two months now and it was getting boring. I found myself being distracted by the videos I was watching while riding and my rides progressively got shorter as I was less motivated to do it.
Then I found this video, and this is the answer!!!! Can't wait to do more.
I am grateful for all of you!❤️ This community of all you is why I show up everyday and hold myself accountable. So thank you everyone! #blessed❤️
I am grateful that a didn’t quit on myself this morning.
I got married in August and fell right off the bike! (Goal achieved, I’m good now!)
But I’m not good. Good health requires a strong workout schedule, especially at my age.
Getting back on track has been a struggle and I almost gave up a few times this morning.
I am so proud of myself for seeing the ride thru to the bitter end.
I missed you! (Sorta😂) I am grateful for you, Kaleigh. Thank you 🙏🏽❤️
First ride in awhile after injury.
Grateful to be back on the bike. 🎉
I am grateful to workout again after a back injury🙏🏻🙏🏻🙏🏻
For a 69 year old, I am grateful for being in the BALLPARK of your intensity levels for these rides, I LOVE them and I love you, Kaleigh!,
I'm grateful to be healthy and strong enough to ride! Thank you!
I am grateful to have this video to help me when i'm at my lowest. makes me cry each time. Thank you
❤Grateful for the freedom to choose a healthy lifestyle and make strong healthy decisions - which includes this amazing team of BKs - thank you for motivation and joy❤🎉
I am grateful for being able to do these workouts.
Grateful that I chose to get on the bike today!
I'm grateful to my wonderful husband who gets the kids started in the morning so I can do these rides! (And so much else ❤)
I'm grateful for family and their health and also grateful for having the opportunity to push my body like I did today. Feeling great 💪
I love this ride, finished too soon. I am grateful for my health and the ability to come and ride with a group of awesome people. ❤🎉
I am grateful I GET to do these workouts!
Grateful to Kaleigh Gal /Jason. I was very active at the gym &/Covid hit . Gym was banned. Hit me hard when my GP told me I got border line diabetes. Major disappointment for me. Checked out UA-cam & found Kaleigh. It was my 60th birthday in November & my son gave me a spin bike. Am 63 now (look 40) & still Spinning with Kaleigh & every time I have Blood Work I surprise my GP.
You both are my God Sent Angels. Stay blessed Kaleigh, Jason& family.
💜🩵💜💙
Right on time! Was about to jump on my bike and needed a new workout. 3 minutes after uploading haha
I’m grateful that I can be nursing myself back to health! Slowly but steady, keeping up with the routines! Thank you Kaleigh! 🌹🇨🇦🌹
So grateful for a post partum body that is slowly starting to wake back up to exercise! 🎉🎉❤ Grateful for the KC crew!
I really needed this mood booster today! Thanks so much for another fun, encouraging ride! You were so right, lol. I was "meh" at the start but by the end my blood was pumping and I was smiling with the warm up song stuck in my head. Btw, the switchback/freeze combo? OOF. I felt that! Have a wonderful week, everyone!
I’m so grateful that I found KCF Fitness! You’ve changed my life! 🎉🚴🏼♀️💪💗
Had four days off fighting this wicked virus. Back on today with this beauty! Thanks KC and J.
So grateful for all the 20 minute rides you offer so I can gradually work my way back from knee and elbow surgery. Thank you xx❤
I went from 😴+🚴♀️=😃. Great fun ride. I smiled the whole. Thank you Kaleigh and Jason for always lifting up the mood.
I'm greatful for this amazing family!!
I loved this ride! I am great full for my loved ones who support me on this journey! You make all this possible! Thank you! ❤ Happy Valentines Day! ❤❤
I'm grateful I made it through this cycling 🎉🎉🎉🎉🎉🎉🎉🎉😅😊
Grateful for a wonderful first ride back after having my baby! Thank you, I missed this so much!
I'm so grateful for my husband's and our wonderful health. This ride was a blast. I still have the last Incredible ride to do. I'm also grateful for you Kaleigh. I never thought I'd buy a bike and fall in love with indoor cycling. Thank you for keeping me off the couch🤗
I'm grateful that I found you today. I'm getting back from 4 years of long covid. I've been taking short walks and it's been feeling good. Today is the 1st day I got on the indoor bike and made it through your entire class today I'm so grateful. I don't know what the rest of my day will look like when I look like it puts me on the couch for 2 hours afterwards to recover. But today I'm gonna push forward and see where it brings me thank you so much Kailey
I am grateful I found you on you tub
I am soo grateful my lower back is healed and i can do this workout under a struggle but i made it to the end 🤩🤩🤩🤩🤩
I am grateful for my inner strength
I’m so grateful for you and this ride! Came to the gym with zero motivation and can now leave with a little win for today, thank you!!
… for good health and your awesome spin classes. Thank you 😅❤🤸♀️
This is EXACTLY what I needed tonight, it was like it was made just for me for this day. Grateful to have found you and to have such a supportive partner 💛
I’ve been riding with you for a couple of years! But this is my first ride of my retirement! What a way to start! ❤❤🎉🎉🎉
Ia grateful for you, your motivation, your enthusiasm, and this community!!
Kaleigh Thanks for starting off my morning right!!! 💪🏽
I’m grateful for a good weekend (even with football losses) but great family time, volunteering where I sell my shirts (my girls too!), and lots of painting creative mindfulness! Thanks for this ride to kick off our Monday!
Grateful for my family. Loved this ride! This one will be repeated!
That last sprint - SO GOOD!
Thankful for your positivity which rubs off on me after our 20 minutes together 😂
Grateful for you, this community and celebrating all that my body can do! This ride was super fun and the music was excellent! ❤
I'm grateful I found you and your classes. They keep me going even when I don't want to. ❤
So grateful for my husband and kids! Also for our health! Thanks for this quick positive workout!
Yes! Needed those songs this early AM! Goal for today…live on the bright side…I’m grateful for today, this breath, these legs, these songs, this community!
Goal is to remember each day is a gift…and all those obstacles that get in the way of our plans are opportunities to respond with compassion and love…for others or for ourselves…they are opportunities for growth! Thank you Kaleigh for reminding us of that everyday! 😘🩵⭐️💦🔥
Im grateful for having my mom at home after an operation and for to be able to workout with u❤
This ride and playlist turned my morning around!! Went from dreading the work week to being in a fantastic mood. Thanks for all you do K&J!!!! ❤️
Same with the grey sky, here in Germany! Conquered it. Greetings.
Grateful I showed up and you about to turn my whole day around 😊
Perfect this early winter morning in Norway. I am also grateful that I can do this with you!
I’m grateful for today. Job interview! Please send some prayers and energy! Thanks.
I am so grateful for you and your contagious energy! I’m 64 years old and I need your energy!
First ride with you! Your enthusiasm is contagious! 🎉🎉
Oh la la!!! I am grateful for Kaleigh, her enthusiasm and energy keeps me going. ❤️❤️❤️
I'm grateful for your videos! I've been so sick. Today I finally felt well enough for a spin after two weeks off! Thank you!
So grateful to have a workout that I love at home!!!! ❤❤🎉🎉
Absolutely loved this one for a quick morning sesh!!😅 I’m feeling grateful for Kaleigh of course, but also grateful that my body allows me to challenge itself and become stronger! I’m grateful to be safe and healthy and surrounded by family 😊😊
I am grateful for finding you on you tube ❤
Grateful to be able to bike
I’m grateful to be 7wks pregnant with my 3rd baby! And on the bike despite all the first trimester feels. ❤️
I was in a funk tonight and didn't want to do anything, even half way through I wanted to stop. I didn't, and by the end I was feeling so much better😊
So grateful for you infectious enthusiasm and love for helping others! Thanks Kaleigh you’re the Best ,, so grateful after one hip replacement, and two knee replacements in 12 months and being 67 years old that I’m riding with you all is a gift! love you all you all keep me going.
Grateful for my family, health and this channel woo! 😊
Perfect for a Monday morning ride 🌞
I am so grateful I found your chanel, you are the best cycling motivator!!!
Kaleigh!!! You must have read my comment at some point, bc this is exactly what I meant for a ride! Fun and upbeat music and just a amazing workout! Ty! I loved this one and the songs were awesome!
I am grateful for you of course! Also grateful for my family! ❤
I wanted to quit the whole time. Then the applause came...🎉❤
honestly so grateful for you!!! found you back during the shut down, you saved me from being lazy!! we have similar teaching styles, from one instructor to another, mad respect for all you do and encourage us to do, thank you!!!
My first bike ride this NY 🎉, I'm grateful for this channel and I love your energy ❤️
I am great for life. And this class.
I’m grateful that u continue to bring great rides for me to do!! Keeps me healthy and excited to ride
Happy to be able to do this tonight 🚴🏼♀️
I’m grateful for: Jesus, family, friends, health and you Kaleigh…these works are so fun, effective and challenging and having you as a coach is so inspiring.
Oh the absolute best ride!! I just need strengths seconds to go by as fast as cycle seconds and then life will be perfect 😂
I’m grateful for you and the KCF team! I love my rides and workouts with you! ❤
I'm grateful my knees are better and I could be able to have this amazing ride! Thank you so much, Kaleigh! 🇧🇷❤
2 things right now - 1. Pressing Play 2. YOU Kaleigh!!! 🫵🏻😊
Just the right ride for Tuesday 😅😅
This is one of my FAVORITE rides! I love the pace and variety of!😁❤️❤️❤️
I'm grateful for this page.. for you ❤
Grateful for this ride! Yes get up and get at it!
Grateful for your inspiring words and great music 😊
Wasn’t feeling like doing cardio today but this definitely boosted my mood and gave me energy to attack the work day - thank you! 🎉❤
Grateful for you, Kaleigh❤️
❤❤❤❤❤ Grateful for the ride and brand new day
So grateful for your energy!! Thank you! Have a great day!!❤️❤️💪💪
Amazing ride. Exactly what I needed to lift me up this morning from my crummy mood. 😊
Love those quick 20 minute classes! ❤
Grateful for your kind comments that get me through the ride. Grateful to finish this workout
I'm grateful that I showed up
IM GRATEFUL TO BE BACK ON THE BIKE 2 WEEKS AFTER SURGERY!! 🎉🎉🎉
Great 20 mins ! Thxs 😊 grateful for my strong body! 💪🏼💪🏼
TY KC&J for all you do