30-min METABOLIC-BOOSTING SUPERSETS Indoor Cycling Workout
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- Опубліковано 17 тра 2024
- We have a double whammy in this 30-minute cycling workout! You will boost your metabolism with this intense structure and your confidence and you overcome this superset challenge!! My version of supersets on the bike consists of two of the same or similar pushes/songs back to back! This is such a fun and effective way to train! I hope you love it as much as I do!
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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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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 - 2:59 WARM UP | On A Roll by Willy Be
3:00 - 6:27 ROLLING HILLS | Let Me Free Your Mind by NIGHTCAP
6:28 - 9:52 ROLLING HILLS | Follow (feat Mike Schmid) by Noah Neiman
9:53 - 12:59 JUMPS | Golden Day by Valley Of Wolves
13:00 - 15:24 JOGGING SPEED | Never Gonna Stop by Spirit City
15:25 - 17:43 INVERTED SPRINTS | ZOOM! by WLDHRT
17:44 - 19:57 INVERTED SPRINTS | Keep It Fresh by MO XO
19:58 - 23:17 FREEZES | Grand Cathedral (New Horizon) by Lavender Days
23:18 - 26:37 RIGHT/LEFT | In the Wild Now by Royal Deluxe
26:38 - 29:03 CLIMBS | We on the Rise by AUDIEAUX
29:04 - 31:15 SWITCHBACKS/TICK TOCKS | Carry You Home by 2nd Life
31:16 - 32:41 COOL DOWN | Bright Side by Anders Sohn
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.
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I honestly don't know how this went by so quickly! I always find super sets very challenging - and this one absolutely was - but the music was great, the beat kept me moving and you were so encouraging right when I needed it most!
Hang in there, butt kickers! You got this; Knock this week out of the park!
Finally recovered from a tooth extraction 🎉🎉 and I'm loving the Super set❤❤
I hope you're feeling so much better now! Those can be tough!
I was diagnosed with a hip problem & had to give up running. I've never been into biking but my surgeon recommended it for my joints.
these videos have really motivated me & I love doing them after work. Thank you so much for all that you do Kaleigh! (& sheila! 🐶)
I just LOVE your enthusiasm
Love the new soundtrack. Very upbeat. 👍
I LOVE superset rides!! They fly by. Happy Monday Butt Kickers!! 🌷
Up and at it! Let’s get it.
Happy Monday!!!! Thanks for the morning ride! ❤
And I'm dead...😂 thanks KC!!
I loved that ride! Happy Monday!
Loved the supersets ❤
I love doing supersets on the bike. It makes the ride go by so fast! This was intense! 💧💧💧❤️
Best cycle ride ever! The music, instructor, and sweat sesh! I’m hooked! 😅
Kaleigh, loved this ride. Supersets are challenging but so rewarding. Thank you.
Poopsicle be gone!!!! Feeling like a total champ this morning after that ride. Thank you for a fabulous start to my week.
Yaaay! Supersets for a rainy day for me! Loving it!!!
Holy heck 😳 my gosh! What a ride 🙌🌧
Poor Stella when you threw your towel 🥰😂 loved this ride 🤗💪🏻 thank you! 💜
Loved this ride!
Pulled my bike outside into the sunshine today. Sun + a new KC spin=the perfect combination. Great ride today!🔥
I’m always in a better state of mind after your rides! Totally winded and heart pounding, but that’s the goal. I’m sure I speak for all of your followers - you are the most fun and positive trainer on UA-cam.
Wow! This was one of the best Monday classes yet! Thank you Kaleigh!
Great ride- more supersets.
Didn’t know how much fun cycling can be!
HUGE FAN OF SUPERSETS!! That was amazing! So FUN! Definitely Challenging!! No way could you finish that ride and still be a foot long poop-sicle 😆…thank you KC!! 🩵🔥🔥🔥🫶🏻
Wow! What a great ride for Sunday morning! Those supersets were killer! Thank you!!
The supersets were such a great challenge! Especially at the end! I was dripping sweat from this one! Whoooo!
❤ this was a TOUGH ride! The last superset was a challenge! Thanks for always pushing us! ❤
I like the supersets and it flew by, you sure know when to push us at the appropriate times 😅 thanks Kaleigh and Jason you guys put so much work and time in and you are so appreciated! Getting stronger 💪
Keep the supersets coming!!
You and your rides make a bad day good, and a good day even better! Thank you for this killer sweat sesh!
Holy hatbox, Batman. That was quite the ride! Thank you.❤
Tyty Kaleigh❤ the way you talked during this training really encouraged and carried me till the end. I feel proud of myself finishing this high intensity one 🎉🎉🎉
Holy poopcicle!!! That was sweaty, tough, magic!!!
LOVED this ride!❤️
More supersets, please!!! Added this to Pull Arms Biceps & Back! 😅💖
You really know Us Kaleigh! After a poop day, nothing is better than your company and energy of our community!
Love you! Have a nice week butt kickers!
Absolutely fantastic ride - really pushed and feel great after it! Thank you - push yourselves Team!!
And keep the supersets coming!! Loved it!!
This was tough but amazing! Added the Journey. What a fun ride! I love Supersets. Thanks KCF!:)
This was honestly just what I needed today. After being sick for 3 weeks it felt so good to get on the bike again and push my lungs and heart. Thank you Kaleigh and Jason for such a great, challenging workout.
Good job Team!! Super shiny ride😅🎉❤
Just what was needed! Thanks Kayleigh!! ❤️
Blessings, Linda
Love the poopsicle 😂. Great ride. I always feel so much better after one of your rides to.
I did this ride last Monday and had to do it again! Happy Sunday!❤🎉
Seriously, how do you make every ride my favorite one?? ❤ This was so good! The music was 💯 the time absolutely flew by, and those tic tocks at the end were ☠️! Thank you!!
This workout makes for an awesome day Kayleigh and Jason🎉 what a way to wake up😂❤ So fun spending time with you both 🎉
Done. Thank you!
Thank you for this ride as I needed it! Getting stronger mentally and physically one day at a time! 💪🏻🚴🏻♀️🔥
I love a super set!! I have a busy mind, and this format helps so much. Can't think about anything else but go, go, go!! ❤
Whoa!!!!💥 Definitely one of the more advanced rides you've done! And even more remarkable when you consider you are carrying around an extra human being! Nothing slows you down!💪
Absolutely LOVE superset rides! This was a great way to start the week, TY! 🫶
What a fantastic energizing ride to wake me up on a Monday morning. I absolutely loved the music and your energy was contagious! Thank you for keeping me going and keeping me young.haha, and you are the greatest
Ya’ll, I’m not sure how this day can get any better! It’s my birthday month! PLUS, I woke up this morning to an email stating that my husband and I were selected to receive a grant for IVF!!! I’m still in disbelief! God is SO good!
Not to mention, this work out felt amazing! I’m so happy to be a part of this uplifting, positive, and supportive community❤
I’m putting amazing vibes out there and it’s because of your influence in my life Kaleigh! I’m so happy that I found you!
Yay! 🙌 Congrats Scarlett! Happy birthday! So happy you're here! 💜
@@kaleigh Thank you so much🥰
🙌💃🏻💃🏻👍
I love that you said poopsicle! You are the best!
Good stuff KC! Ready for my Monday!!💪💪❤🌈🌈
Fantastic ride!! Loved the playlist too!
Feeling so good after this ride. Wasn’t in a mood for exercise. You made my day. Thanks Kaleigh
Fellow poopsicle here 🤣 This ride kicked that attitude right out the door! Thank you for the encouragement!
I just want to say THANK YOU SO MUCH for your enthusiasm and honesty. I had a REALLY hard day today and I almost didn’t do cardio. This workout and your verbal “poopsicle” affirmation at the end of this ride almost made me tear up. Same. It really makes a difference! Thanks for making the world a better, healthier and happier place. ❤
This super sets it’s my daily routine, I just love it , Amazing!!!
Great start to the week! Thanks u! ❤🎉
Wow, Kaleigh you were hyped today, amazing energy! What a workout.
I am in love with supersets❤ keep those going on both your platforms 💪🏻❤️
This might be my favorite workout! Loved this one! Supersets!!❤
❤❤ your right! Spin it 😊😊😊
Kaleigh I too had a poop-sicle mood this morning 😕💩💩
I’m so glad I didn’t skip this workout! Your enthusiasm, energy and encouragement made such a difference in my mood. Thank you thank you ❤
Energetic Video Kaleigh Love you ❤
This was a burner 🔥!!! Thanks Kaleigh!!!
Love the inspiration and longer set
This "popcycle" was possibly my favorite flavor evaaaa!! Putting this one on repete!! Def a Fav!! Ty as always and also loved every single song!! 🎵 have a fab day!!! Much love to the team!! 🎉❤
Thanks! for the energy/immune booster. Hope you have the great day too. love ya❤❤❤❤
Thank you so much! 💜
Loved the new camera tech! Always the best ride around.
Stroke gal here. Just returned from a week of vacation and very little exercise so this was especially tough but I’m right back into my program (the bike at the resort was crap ) 😆 thanks for all the motivation
Favourite one ❤❤❤❤❤❤
KILLER WORKOUT I feel so much better!
I've missed this 🔥
I love your vibe here Kaleigh! Your positive energy pushed me through the tough ride in this workout. I FEEL SO FABULOUS! Thank you so much🎉❤
That was FIRE!!!!!🔥🔥🔥
Month Three?! Week 9?! B & B THRIVE - Day 57 - Done. Favorited! This program session is flying by! Enjoyed the supersets! Love this style of ride! Thank you Kaleigh! Awesome playlist!⚡️⚡️⚡️ Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
What a ride🎉🥵
Talk about a mood-metabolism boost! I went from grumpy and tired to energized and 😂🙌 But I really needed that longer warm up I did before starting!
Thank you KC
Fabulous!! I loved your excitement at the end! 🎉❤😅
I was in a poopy mode too. Thank you for this ride.
Wow these workouts are fire 🔥 and by the end drenched 💧
Hey hey!!! -Amanda 🥳🥳🥳🐒
I love the music 🎶!!
Supersets 🎉
Super rainy day here! Amazing combo! I needed this, Thanks so much! Loved it! :)
Ohhh God!!! this was really challenging
WOW! You Rock!
😊❤ fizzing with energy now 😊 Was that really 30 minutes?! Felt like 10!
Love love love you KC! All of your rides go hard but this was really next level! ☠️🥵🙌🏻🙌🏻🙌🏻
Amazing ride. I had so much fun and the music was great. You always make me laugh.
Loved the supersets!
This should be interesting! I’ve been out for three weeks from injury and illness. Glad to finally be back on the bike!
Supersets always fly by. At the end my legs and lungs were saying; What the (bleep) did you do to me? And my belly fat was laughing saying; So you think you can get rid of me. 🤣
Loved the superset but definitely wish I hadn’t forgot my towel!! I was also a foot long poopsicle today so thank you for the mood boost!
♥Oh my god this was an intense ride and I'm so happy I found it. I love supersets ride🎉Thanks you