5-minute TABATA ENCORE cycling workout
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- Опубліковано 8 чер 2024
- This is the perfect workout finisher!!! Take 5 minutes to complete your workout with 1 round of tabata! Tabatas have a fun, high-energy structure that will leave you feeling awesome! We will have a short warm up and then a cool down to finish! We will be working between sprints and heavy climb speed increases to maximize our time!
New to tabatas?! A tabata is a form of high intensity interval training. The work timer is set for 20 seconds and rest for 10 seconds. To maximize a tabata, it is important to give it your 100% during the work portion. There are a total of 8 work/rest bouts.
A huge thank you to Peter and Black Diamond Session for writing and performing Go Go Go Tabata for our awesome butt-kicking community!
Support Peter Spero & Black Diamond Sessions here!
Band: Black Diamond Sessions
Website: blackdiamondsessions.com/
Facebook: / blackdiamondsessions
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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I may have gotten a little carried away with that takeout order, but my oh my, IT WAS FUN!!! This ride definitely brings speed and boosts energy!!! This TEAM SPRINT ride will increase your cardio endurance and leave you feeling ALIVE!!!!
Need a longer WARM-UP? • START YOUR WORKOUT HER...
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ADD IT:
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 - 3:23 WARM UP | My World by Warcub
3:24 - 5:45 SPRINTS |
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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 couldn’t get myself behind a 30 minute cycle this morning but a 20 minute ride + this Tabata was the perfect solution! Thanks Kaleigh for motivating me to do more.
Exactly me too!!!!!
Same 😊
When I do 20 minute rides, I LOVE adding this encore!❤
I did it! 5 extra minutes is a perfect add on!! Thanks for adding this option!!!❤
After that climb ride, my legs said no, no, no! But my mind said go, go, go!!! Did it :)
Another 20 minute ride + tabata in the books🚴♀️
Every time I do this, I gain a better appreciation for how perfect this song is for tabata, right to the beats before the next interval signaling the end of the recovery!
Great encore. Short enough than you can push through it even when the tank is running low, intense enough that you feel accomplished. Great song Peter!
Thanks for making 5 & 10 minute encores. Any longer than that and I’d find an excuse not to do them. With these shorter ones, I always make time! ❤
I’ve been following your cycling videos for a few weeks now and today was my first encore! I didn’t think I had the energy after a 30 minute ride but I did it and I’m proud of myself and feel great! Thank you so much for your videos, this is the first workout plan I’ve been able to stay consistent with and I look forward to riding with you each day! Thank you! ❤
🔥🔥🔥thank you Kaleigh, Jason, Peter, and band !!
I did it. ❤🎉🎉😂😊25 minutes and then 5 minutes of this workout. I feel it
I did it !!! I’m here and I won’t stop . Greetings from Poland . ❤
I did it, first time commenting but love your workouts been doing them since beginning of the year. With these and running and exercise I’m down 45 pounds.
Yay Brandon! 👏 That's awesome! 💜
Thank you for motivating me to get up every morning! Your energy is infectious. I do this as much for my mental well being as my physical well being, and you encourage us in both ways. So grateful 😊
I did it
A
Great addition to a 20 min Monday ride. Thanks to KJ&Peter!
This tabata on top of an amazing 30-minute ride is the perfect way to start my Sunday!❤
Great Tabata! Loved the music that helped my legs go faster. What a great day😊
I did it!!!🎉🎉❤❤❤thank you from nanny liz 51 and 3 quarters 😅Ireland 🇮🇪
Finally showed up for the tabata this morning! Personal victory for the day 🎉
My favorite Tabata!!!🎉🎉🎉
You are an inspiration helping me get through my trauma and PTSD with your motivation. I can fight this!
I did it! 🎉 didn’t even want to workout today but then added this on! You know how to motivate people!
You read my mind. This was the cherry on top of my 40 min bike ride.
Started riding with you the 1st of February........first tabata today!!!
You finally convinced me....thank you!!
Made it over hear for the encore. Thank you Peter - was a great for a tabata. All I can say is by the end my HR was 172 and for reference my resting is sub 50. For todays ride I averaged over 1 mph more. What a way to start the day!!!
Even after 30+ times, it still puts the hurt on!!❤
My last workout before brain surgery tomorrow!! HAD to do the encore for the first time. Here's to hoping I can be back here in a few months and get just as strong as before. Thank you Kaleigh!!!!
Loving it! Will be Tabata at the end of each ride from now on! Thank you ever so much Kaleigh and Team! 💪
Omgggg….. I did it……. TWICE lol. Never underestimate short workouts. This is a killer. I thought my soul really left me during lol. Thank youuuuuu so much, K. You are the best
I too love a good TABATA! so quick yet so good!
LOVE THIS TABATA MUSIC…. 🎶MORE MORE MORE🎶TY Peter and black diamond sessions👏🏻👏🏻👏🏻👏🏻
I did it! Even after an all day conference where I sat the entire time, and all I wanted to do was do absolutely nothing. 🎉 Feel so much better that I did this. Thank you!
I did it! 30 minutes pop workout followed by Tabata encore! Perfect song! Go go go
Whoop’ 20 plus Tabata equals perfect start to my day! Thank you for being you!
I did it! Wasn't sure if I was going to make it after a 30 minute ride, but it feels so good!! Thanks Kaleigh for always keeping it fun!
Loved this quick Tabata to finish up my workout this morning!
I did it! What I love about these add-ons is even if you’re not feeling your top game and you do say a 20 minute cycle but then after you get into it, you start feeling better, you can keep going, most programs are just stop after the 20 minutes and then you would feel kind of like you didn’t finish all you could for the day and so this is perfect. Some days I like just going straight to the stretch. It’s all great and Beautiful!! Thanks for all you do for us!
I did IT! 🎉 thank you Kaleigh, Jason & Black Diamond Sessions! ❤
Here for the Tabata today!!! Love adding this to my rides!!!🚴🏼♀️🎉🎉✨💪
I did it and I loved it!!! Great song for Tabata!!! Go, go, go!!!
Perfect after your 20 minute Fun and Fierce Fat Burner ride today!!! 🙌🙌🤩!!!!!
Best encore ever! I’m so happy I found you, Kaleigh 🚴🏽♂️
This was an incredible addition to your 15 and 20 min rides. Also on the occasion when I have over slept this 5 min Tabata is AWESOME!!! Keep it up.
Took a one week break and catching up on last weeks workout this week but making it a point to do all the encores!!! Loved the sweat after 8 days
I'm so proud of myself, I added this Tabata to our Incredible rides this week! Thanks, Kaleigh! 🦾🌧🔥❤
I'm so so pumped about this new TABATA! It was so great! The music is absolutely 🔥! Loved this ride so much!!!!
You’re the only one to ask me to stay for another round after the round that kicked my butt. ❤
Icing on the CAKE!! Thank you Kaleigh and Company!!😘🔥🔥🔥💪🏻
Just did this after a 30 min ride - first time doing an encore. Felt like I had a bit more in the tank & am glad I did!
I DID IT! Thanks Kaleigh & team! 💕
The song was so perfect! I've been avoiding this for so long but it was so much fun!!
Just coupled this with the “every morning” cycle 🥵 thanks for the killer workout!!
Did it! Add it on this five minute Tabata after my 30 minute spin session with you. So glad I did! I showed up! Thanks for all you do! 🎉
Today I stepped it up a notch and added this tabata to my 30 minute workout. I’m feeling great!! The music is awesome too, it really helps power you through and it went much faster than I thought it would. Thank you so much Kaleigh. You totally rock!!!
The song… GO GO GO kept me pushing!! Now I’m ☠️!!
I am here! Came here to cap off that beautiful ride at the farm! What a GREAT way to start a Monday :)
I did it! Thank you, thank you, thank you ❤❤❤ You have no idea, if you just knew how much you KJ are helping me 🙏❤️❤️❤️🤗🤗🤗🙏 thank you to Peter and band.🙏
I love this encore to finish up my workout. Thank you for creating this!
SO FUN! Perfect addition to today's ride for SSS. Followed by the 5 minute dessert. ❤
Its been 4 days without biking. This was a good welcome back. Moving is hard work
I was here …but oh the burn! Thanks as always for pushing me to discover how much MORE I can do!
I was here! Awesome finish after the 25-min Metabolic HIIT CARDIO workout!! 🎉💪❤️
Such a great addition to our rides!!! 🎉 Feeling strong!!!💪
I did it! This was my first tabata after following your program for a few months. I don't usually comment but you rock. Your motivational talks as we're riding have inspired me on and off the bike. 🎉
30 minutes HIIT superset plus this tabata. 450 cals and 15.5km in 35 minutes! Wow. Post work out stretch/ circuits ate go8ng to burn! Thank you again. ❤❤❤
Yes! Love the extra hard 5 min opposed to the 10min encore. Keep em coming Kayleigh!
Omg 🎉I did it I said I’m doing it I’m all in and now it’s raining!!! Thank you!
I was here! I can't imagine doing rides with anyone other than you now. Thank you!
(On Husband's account)
I normally workout before work, so I don't do an encore, but enjoying the bank holiday and no time restrictions this morning 😊
First time hitting Tabata encore and I’m here for it!!
I did it! 20 min and then 5 = 25 min workout 👏🏼 thank you for all your hard work sharing these gems with us!!
🎉what an amazing blast to finish up !,Thank you so much for the coaching and inspiration ❤
I was here !!! I love this I am getting back into workout after injury and I am loving it
This is a staple for me in 20-25 minute rides! It’s the perfect finisher! 🎉 Thank you!!
I’m here! Whoo! That’s a rough ride.
Whohoo I did it!🎉❤
Another tabata in the books!!!
Great encore. So cool that the music is created by Peter and his band!!
More 5 min finishers please !!! Loved loved loved !!! 10 !!! Oh my !!!
🎉Boom! Way to start the week!
I DID IT🎉 a great encore ride after the 30 min All In ride! tough and so rewarding to accomplish both rides. thank you so much Kaleigh!
Thank you for this fantastic and quick but effective tabata session after your prior 20 min workout! Great combo. ❤
My absolute favorite Encore ride! 🔥🚴🏽♀️
This was exactly what I needed after a long hard day at work. Thank you ❤
Only just started on the bike, as I am a runner but in recovery. All the ones I’ve done on here are absolutely amazing - thank you
Here again and I loved it just the same as the first time! 😄
Thank you Kaleigh! I was here and killed it 🙌🏻
I told myself I would do this before week 8 ends and feeling so freaking awesome! 🎉❤
Did a quick 5 min before logging in on to work instead of the 15, 20, minutes morning workout I usually have time to do. Something was better than nothing. Thanks K!
After today’s 20m ride I took your suggestion for the Tabata ride. Thank you for both.
Now…off to do your strength for today 🥰
Finally had some extra time on a Monday :) Kili summit here I come!!!!!!!!!!
I did it! The extra 5 minutes was worth it 💪🏽
Awesome Tabata 🙌🏼 I added this to a 30 min ride and it was definitely the cherry on top before getting to the dessert 🍒😌
I did it. After the 10 minute cycling one. Glad I did, feel much better! Couldn't quite do a 20 today on zero sleep, so 10 plus tabata it is!
I love finishing with tabata
I was here! Thanks for the great addition to the workout! So cool that you’re commissioning a song for your workouts! I’ll check them out!
Gogogogog Tabata!! Unlockedd, i love tabataa
I did through sinuses draining and all. Almost skipped the Tabata but I said girl get it😂 Kaleigh I love your rides. I teach Spin and when I found you I said I gotta support her.
Perfect ending to today’s workout! Thankful for these. Looking forward to May’s workouts to continue kicking butt with you! 🥳👏🏽
I did it after Day 1 of Incredible, woohoo, I plan to challenge myself. I did the three weeks ago at my daughters on a bike that I couldn't stand up one, today on my bike and it was great. Thank you KC for being awesome as always.
06/26/23: Rican Captain's Log: On this June SSS, the perfect 5M Tabata Encore will be my go-to! Just enough to make you sweat, but also effective after a 20 or 30-minute cycling workout! I think I will add this to every cycle for the rest of the SSS weeks we got left! Now on to my work week and to week 4, woot woot! 😘😍
I did it. Thank you, Kaleigh!
Fit for the Holiday Tabata ride on this Day 3!