BOOSTING MOODS & BURNING FAT | 20-min Indoor Cycling Workout
Вставка
- Опубліковано 28 лип 2024
- Sign up for Sweet Summer Sweat V2 here!! kaleighcohen.com/sssv2/
What a ride!!!! This is such a fun 20 minutes! We've got a 2 for 1! That's a mood-boosting, fat-burning ride all in one! This cycling class includes both heavy and speed work to keep things challenging! You'll be amazed at what you can accomplish in such a short amount of time! Now let's kick butt!
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...
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- www.buymeacoffee.com/kaleighc...
KCF merch- kaleighcohen.com/shop/
Spotify playlist- open.spotify.com/playlist/0nb...
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 - 2:59 WARMING HILL | There's a Heatwave by Siine
3:00 - 5:34 JUMPS/FREEZES | Only Gold Rings by Ooyy
5:35 - 7:45 INVERTED SPRINTS | Come Get This by Bomba Boy
7:46 - 9:31 SPEED OVER SADDLE | NEXT ONE by Frank Bentley
9:32 - 14:35 ROLLING HILLS | Embers by KillWill
14:36 - 17:09 SPRINTS | Nah Nah by NIGHTCAP
17:10 - 19:16 SPRINT TO THE TOP | Automatic by Sam Harvey
19:17 - 21:29 COOL DOWN | So Alive by Leucadia
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!
_________________________________________________________________________________________________
🔴 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.
MB01EYVJ9V5LDPC - Спорт
❤❤❤ this ride/playlist. Super impressed with our pregnant coach who somehow manages to breathe and talk while working out with us. So amazing!
I am strong and proud of the man I've become thank you Coach Kaleigh
Look at you go Mama! You're kicking butt while making a whole new human! You're an amazing inspiration! 👏❤
This ride was so much fun! I don't know how you choreographed this 20 minute ride with so many moves in it! Kaleigh, you are one awesome human being.😇
Just the way I like my 20min ride! Hard and fast!! Thanks K!! 😊💙
This was a butt kicking workout! That rolling hill, into a sprint, into a sprint to the top? Woooow. I'm feeling the burn this morning and it feels amazing! I love getting off the bike and feeling like I've accomplished something major and it's not even 5 am yet 😂.
Have a fantastic week, everyone! Thanks for another incredible ride, Cohen family!
Wow, totally unexpected emotional moment when, at the end, you said "go get a stretch, you deserve that..." I don't realize how often I tell myself that I don't deserve to take a little extra time and it meant a lot to hear you say that I do deserve it. You are one of the greatest coaches I've ever encountered! Thank you! 🎉
Thank you mood is boosted 😅❤
Just almost half way and feeling the burn!!!🔥
This is extra workout💪🔥💪
Short and effective ! Feeling stronger 💪💪
simply fabulous! ❤
Just ordered SSSv2 and I couldn't be more excited!
I love 20 minute rides because it’s nonstop, no breaks the whole time! Whoo!
2 weeks off due to illness. 1st workout back. Feeling amazing. So inspired ! Thank you Kaleigh
Showed up !!!! Not my best but…. Tomorrow will be different 🙌 thank you for the encouragement 👍
Great ride! Happy Memorial Day!
Awesome Monday ride! I feel so alive to be my best for the rest of the week!
For some of us like me.. we just do it to overcome our destructive thoughts… Thank you for providing the space and the energy!!!❤❤❤
Holy swampy ride!!! So good, especially after all the picnic goodies!
This was my first spin experience ever (intimidated to go in person). Thank you so much! That was amazing!
So fun to see a new one! You look amazing and I don’t know how you talk through the whole workout 😃!
That was great!! Thanks for the sweat Kaleigh! 🎉
Amazing way to start the week! Love this one, love 20 minute rides when I’m in a hurry to get it done before work ❤
Great fun ride - loved it! Thanks.
Mondays are rough…but having NEW KC RIDES to look forward to makes Mondays bearable! Feeling so much better now! Thank you Kaleigh! Consistently rocking whole body wellness with all your programs and motivation! You are THE BEST!!🥰💜
I finally got clearance to ride 21:05 from my doctor after a hip replacement-just got home and hopped on the spin bike! Awesome welcome back workout!!!
i'm grateful for you, the gentle reminders (posture) & loving encouragements that I can🤗💟🫶
Throwbackkk! Embers 🔥 love this song, takes me back to my early days with KCC. It’s awesome to see how far I’ve come! How far all of us have!!
I’m a believer since joining the Kaleigh Crowd! You got me through the pandemic and beyond. 👍
That was amazing! You are amazing! I can’t believe all that you do while pregnant! Thank you for all that you and Jason do! Much love from Canada!
Also, I miss Stella’s sassy little thought bubble! Always helped me get through the tough pushes! 😜🥳
Oh I loved this one!! I was waiting for the next resistance setting when the clapping started. Went by so fast! Adding to my Playlist for future rides. Thank you 😊
Week 5 - M C & S - Day 27 - Done. 3RD ALL DAY! FAVORITED! This ride and playlist was absolutely rocking! It’s always a joy to watch when the ride takes Kaleigh, next level! This is one of those KCCHOF rides!🔥🔥🔥 Then 14:26 comes up and puts the icing on the cake!🤣 Thank you Kaleigh! Awesome ride today! Thank you Jason! Salute to my fellow Veterans and their families who gave their ultimate sacrifice - never forgotten!🫡🇺🇸
🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
💜💜💜
You are a star
Wow! I am constantly impressed with you and how you can talk through these workouts while I’m over here barely breathing 😂 you are amazing and as always the workout was great! Battling a doozy of a 12 month sleep regression - baby is waking up every hour from about 10pm - 4am so needless to say my energy levels are pretty low. Love that these quick workouts give me a boost and make me feel a tiny bit normal 😅😅 thanks again!
Last workout before my wedding tomorrow! 😃 Thanks for this quick burn!!!
Wow, this was fun! It absolutely flew by! I grabbed The Journey afterward, and my day is off to an amazing start! Thank you!
My initial thought after finishing this ride- are you crazy?! But after collecting my breath back and my thoughts I have to say another excellent ride!! ❤
Thanks Kaleigh!! Still raining in Central NY so did strength, abs and bike! Woohoo! Rainy days aren't all bad! And I don't have to water the garden!
Great ride to start the week! Can't wait to start SSSv2!! 🙌 SSS was my first program with you and I've been hooked ever since. Thanks for helping me be my best strong self.❤
Hi Kaleigh!! This was a great workout. I usually have to keep my spin class times to 15 - 20 minutes before I go to work. This was perfect for a Monday morning to get me going. Thank you so much. TEAM SPRINT all the way for me. #KaleighTeamSprint #TeamSprint #TeamSprint4Ever
Wow!! SSSv2!!! What an amazing and beautiful gift K. Thanks for all you do for us ❤🎉god bless you and your loved ones
WOW! You ever fail to challenge! I NEED you form correction through out as well as the mind check in’s! ❤
This was crazy tough Kayleigh and Jason, but I would expect nothing less😂😅Loved it❤Love you guys❤🎉
Kaleigh!!! I’ve been doing your classes for a couple years now and love them to death, and I continued them all through my second pregnancy last year (modified of course). And now I click on this recent class and see your beautiful pregnant belly and I’m SO beyond thrilled for you! And only a little pissed that we weren’t pregnant at the same time. 😂 Sending you so much love and positive energy!
Smashed and sweaty. Another class done. Thanks Kayleigh 😁
I loved this ride. We got some of each one of my favorite moves. So much fun. And it made me so happy. Thank you, Kaleigh! 🦩🦎🐸
Butt kick, check! Just found out for certain I am also pregnant, congrats to you as well! This was totally needed, this workout made me feel way better! Thanks for these! Blessings.
Perfect 20 minute ride!
You are an inspiration each tome I jump into my bike I had a better mindset!!!
Who else is thinking that if Kaleigh can do this so pregnant… I sure can! ❤❤
Great 20 min 10k ride. Cardio 👍🏻 great music 👍🏻 love ya 💋💋
Started my new job today 😎🥳 so I was spent! 😅 This 20 minute ride was perfect 👍🏻 and just what I needed, thank you Wonder Woman 💫✨💛
Whatttttt a ride it was!!!! And the playlist....Wonderful❤
Love, love, love this ride. Thank you Kaleigh and Jason. How do you have space to breath, talk and ride at the moment? Kaleigh you are a marvel! Thank you.
Perfect quick ride to start a busy day 😅
🥵 even better the second time around!
This was AWESOME 🙌🏻 you are such a great coach Kayleigh!! ❤
That was a sweaty challenging ride! Felt so good coming back to this after a week away for work travel ❤🔥
First one back after 10 days hols in Greece 🚴🏼♂️🚴♀️💪🏽🥵😅 loved the silent song. Tough 10,s 💪🏽🙏
Holy shit!!!!! I’ve done your Tabata cycle about 20 times and I thought I’d give something else a go as I didn’t want to go as hard… well I’d almost say this was harder than the Tabata 🤣😫 min 121 max 170 average 155. Thank you for your videos, they are fantastic. Also the fact you did this while pregnant is fricking amazing!!!
Feeling awesome after this session 💕🙏🏻💕 Thank you so much 🥰 Great workout 😅
Woke up this morning in a real poopsicle mood for no reason whatsoever. But after your ride, I'm feeling 100% back to myself--happy, strong, grateful. Thank you for a fun ride, an awesome playlist and excellent choreography.
The reminder to keep my heart rate up at the end was just what I needed. I never keep tabs on that and was able to check my watch and push harder when I saw it dropping. Thank you!
Perfect class just what i was looking for to start my workout week 💪
Great ride before going to join the strength workout this morning. Thank you!🎉
THANK YOU!!! 🙌🏼💙
LOVED THIS RIDE! 🎉
After a few months pause for baby birth and recovery, I was back today for this ride. What a big surprise to see you are expecting too!! Congratulations mommy ❤
& super thanks to help us moms keep our health, shape, and sanity 😅
Amazing!! 🥵🥵🥵👏🏻👏🏻👏🏻😅
And so excited for Sweet Summer Sweat 🥳
The encouragement during this ride and post ride were excellent ! The commentary is always great, but I think I needed it extra today!
That was a fun one! ..Bob Ross moment 😂 too funny! ...ultimate challenge: not losing focus while your kids are screaming at each other 😅lol
thanks coach!!!!!
I love these rides!❤
Thank you!!!!🎉
Thank you for these awesome rides!! You are the best!! ❤❤
Ufff!!! Thanks that was Sweeettttt 😊
Loved this one!! Thank you ❤
So fun! Thank you!
Love these rides!!! ❤🥵💪🏽
Done plus encore❤
You are so craaazzyyy,
I looove youuuu soooo much!!!
❤❤❤
luv it!!!!
Loved this ride❤
Great, thank you! Will definitely check out the summer program smileo
Great ride I did it twice it was so good💪🏻🐊
Amazing training ❤❤❤
Thank you KCF!!! My fiancée and I just found out we are pregnant (surprise!) thank you for inspiring me throughout my journey with your awesome buttkickingness!!! ❤
I did it!!!
How does she do it! AMAZING KC
Spin to the point of 🤢 but oh what a way to end the day!!!
Thanks!
Thank you so much, Maria! 💜
This killed me!!! But so good
Congrats on your pregnancy! I am just getting back into really exercising 8 months after having my first baby. You’re so inspiring and I’m so glad I found your channel as it’s hard to get out to my spin studio these days.
When does your Sweet Summer program start? Thank you!
Hi Cheryl! Thanks! So glad to hear that! SSSv2 starts June 3rd! You can find all information on my website and all of my Cycle & Strength programs are accessable from my website! 💜
30th birthday ride done 🎉🥵
❤❤❤
🎉🎉
Ouch. 😃
Omg girl a
I was dying 😂 and you pregnant like nothing. I love your videos❤
I got pregnant too with this session 😂 just kidding. Thank you coach ❤