SUPER BLOOM // 30 Minute Spin Class • HIIT Cycling Workout
Вставка
- Опубліковано 31 тра 2024
- Get Your 30-Day Spin Program: dietitianillustrated.com/prod...
This 30 min HIIT spin class is a cycling workout featuring blooming sets, speed-focused with a sprinkle of climbs! Who needs Peloton workout videos when you have UA-cam!? Click LIKE and SUBSCRIBE to help support my channel!
Thank you!
The 'ol weight loss, fat burning cycling workout, and burn fat fast spin class are all great buzz words, but that's not what this channel is about. We ride to SMASH our personal bests. Strength and power, baby!
5 MINUTE POST-RIDE SPIN BIKE STRETCH: • THE BEST STRETCHES FOR...
Here is the full 30 minute workout:
Warm-up: 4 minutes
Set 1:
1 x 3 Minute Rolling Climb
Set 2:
2 x 2 Minute Inc. Resistance Sprint
Set 3:
3 x 1 Minute Climb-Sprint Transition
Set 4:
4 x 30s Climb
Set 5:
5 x Tabata Reps (Standing Sprints)
Set 6:
6 x 10s Tempo or Climb/10s Sprint or Power Sprint
*Set Rest: 1 Minute
Cool-down: 2 minutes
I hope you enjoyed your workout! If you would like to donate to my channel, click here: donate.stripe.com/5kA6pl5Xr9K...
Thank you so much for all of your support!!!!!
-----
WORKOUT OUTFIT OF THE DAY: creatoriq.cc/3RSCAeB *As part of the lululemon creator network, I earn a commission on all purchases made.
-----
JOIN THE KIRSTEN ALLEN SPIN CLUB: / strava
------
CONNECT ON INSTAGRAM: @dietitianillustrated
/ dietitianillustrated
------
ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
-----
PURCHASE YOUR OWN BODY COMPOSITION & WEIGHT LOSS MEAL PLAN ($20 CAD): dietitianillustrated.com/shop/
------
DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
dietitianillustrated.com/shop/
*All thumbnails in this document are clickable links!
This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!
Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
------
Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE: • 5 Things You NEED In A...
PROPER SPIN BIKE SET UP: • The ULTIMATE Guide to ...
YOGA STRETCH FOR RUNNERS & CYCLISTS: • Yoga Stretch for Runne...
POST-WORKOUT GUIDED STRETCH: • POST-WORKOUT GUIDED ST...
GUIDED MEDITATIONS: • GUIDED MEDITATIONS & B...
------
Are you a UA-cam Creator looking for royalty-free music? Click here:
www.epidemicsound.com/referra...
* This is a referral link *
------
DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, or act upon any information presented in these videos, comments, or messages, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
#cycling #spinning
0:00 Warm Up // 30 Minute Spin Workout
4:08 Set 1 // 30 Min Cycling Workout
8:08 Set 2 // 30 Minute Spin Class
13:38 Set 3 // 30 Min Spinning
18:38 Set 4 // 30 Minute Spin Class Workout
22:38 Tabata Set 5 // 30 Min Cycling Class
26:09 Set 6 // 30 Min Spin Workout
28:16 Cool Down // 30 Min Spin Class
30:20 Subscribe for Spin Classes like Peloton, but Better!
30:21 No 'Burn Fat Fast' Cycling Workouts Here!
Have you started the 30-Day Spin Program?! 💐💖 dietitianillustrated.com/product/super-bloom-30-day-spin-program/
Is your 30 day spin program just a print out? Or are there follow along video links??
@@alexisshops digital download with links! But there's a printer friendly page with the list of rides if you wanted to print and manually cross off rides
@@KirstenAllen thanks girl!!! Love all your rides!
signed up today, love your rides
@@pointpilates3768 Amazing! I hope you enjoy the program!!! 💕🤩
Yeah, 💯😎👍👍🤗 Seelendinge 1. Dank eines 👍 guten Abends, 2. 1000 Dank 😍 Kirsten Allen für deine 💯😎👍👍🤗 Super Bloom Spin Performance mit einer 😎 Frisur, ich gebe dir 💯😘ich bin Happy, dir noch einen schönen Abend
Danke schön! Bleiben Sie aktiv!
@@KirstenAllen Danke schön. 😍 Kirsten Allen von mir Seite aus können Sie zu mir gerne Felix (mich nur mit meinem echten Vornamen anreden also du schreibend, wenn Sie wollen?) Danke Ihnen dafür.
Did the bloom ride, nothing like a spin bike 11 o'clock on a Friday night. Got it done. Have a good weekend, next up Atlas.
Oh my goodness! Late night rider! Keep up the incredible hard work and dedication, Charles!!! See you at Atlas!!
Bloom…blossom…pollen. I was allergic to this. Couldn’t breathe. You’ve had quite a few hard ones recently, but my goodness that definitely may top the cake! Thank you!
Lol!! This is truly an incredibly tough ride and YOU DID IT! Way to go, Andy!!! Stronger through struggle! See you at the next one!!!
The 2 sets at the end CRUSHED me today! Thanks Kirsten!! 😅😅😅
Haha!! Stronger through struggle!!! Incredible work, Deanna! 🔥🔥🔥
one of my favorites, more like this please!!
Yayyy!!! Super Bloom!!! I'm so happy you enjoyed this one!! Great work, Georgia! 🤩💯
Definitely a fun and incredibly challenging one… those first two sets? ☠️
Those 2x2 mins were insane! We did it, lol!! Amazing work, Naomi!!!
all sweaty 😂 now
Sweat equity!!!! Back with a vengeance! You're crushing it! Way to go, Adam!
KIRSTEN!!!!!! That last set had me dying!!!!! I know I always say this but this one was so fun & I LOVED IT!!! Thank you so much for sharing your talent! And I’m definitely checking out your new program! See you on the next ride ❤
Yayyyy!!!!! I'm so happy you had fun!!!! You're on a roll with these sessions! Keep it up, Laura!!! Have a wonderful Sunday! 💕💕
Blooming 🔥 is what I felt!! Awesome ride!! 👏👏🤩👍
Perfect!!!! Way to go, Laura!! 🙌💯
Sweat Equity exists between my menopausal hot flashes and your Super Bloom ride! Many thanks girl! ❤❤❤
You are so fit, Deanna!!!!! Have a wonderful weekend!! 🤩🤩🤩🤩
always pleasantly surprised when a new ride appears! great stuff. cheers
Yay! I love that! Thank you so much for riding with me, Andrew!!
Loved this ride! 32w pregnant and it was the best!!🎉
You are crushing it!!!!! 💕💕💕
Super blooming and sweating here! ❤😂😅😊
You are crushing it!!! 💐🤩
This ride was awesome! It's fun, packed with energy, and such a stress reliever. I saved this ride for my Saturday morning ride. Love the name too! I'm all set for the day. Thank you, Kirsten, for always making exercise fun😊
Amazing!!!! Weekend warrior!!! Thanks for sharing part of your Saturday with me! You are crushing these rides! Great work, Sabrinnah!!!!!! 🤩🤩🤩🤩
We always got more😅💪 thank you for a great ride and to give you likes is the least I can do👍👍👍
Thank you so much for riding with me and all the support on my channel! You're the best! Have a great weekend, Hege! 🙌😍🤩
Great Ride!! Thanks have a great day. "The Grass is always greener where you Water it"
Great quote!!! Thanks for sharing! Incredible work as always!!! Keep it up, Monica! 💕💕💕
Bonjour tu as toujours une énergie incroyable et le sourire.
Merci pour tes cours encore une fois🚴🚴♂️🚴♀️
Vous êtes les bienvenus ! Merci beaucoup d'avoir fait du vélo avec moi!🥰🤩💯
Ty for always being available with these amazing workouts! 😅
Of course!!! Great work, Wendy!!! You're amazing!! 💯🏆🔥
Love this short quick class! Fabulous ride😊
Yay!!! I'm so happy you liked this one!!! Incredible work, Trish! 🙌🙌
Super ride as always...best of luck with your new program!
Glad you enjoyed the ride!!! Thank you! 🤩👏💐
Thanks, Kirsten!❤
You're very welcome!!! Thanks so much for joining me! 🤩🙌
🌷🪻🌻🌼🥵thank you so much!!! Great ride!! Definitely April sweat showers 😂
🙏❤️
Woooo! Success hahah! Wonderful work, Molly!!! Thank you for riding with me! 💐🤩💯
Intense!! This was my perfect ride! I love when it's that is different because you can't anticipate anything. Also one-minute rest is definitely preferred for me! I
Perfect!!!! Super bloom!! Thanks for riding with me, Jaclyn!! 💐 I hope you have a great week ahead!
Great burst of fun and sweat!
Yay! Fantastic work, Jayne!! 💯💐
Again thanks. Brilliant.
You're the best!!! Way to go, Emer! 🤩🔥
Great ride. Defo waterworks! Thanks 😊 oh also the music worked so well with this too!
Woohoo!!! You're amazing! Great work, Laura!!!! 🥰😍
Let’s go 💪
Awesome work, Chris!! 🙌💯
Omg I thought I was going to literally fall off my bike lol. This was soooooooooooo good lol 😂
Woooooo!!! Super Bloom!!!! You're amazing!!! Thanks for riding with me!!!
I was worried about those 2 min increase resistant sprints. Phew made it through though. 🥵
Thanks for another fun ride!
Of course you made it through!!!! Beast! You are on a roll! Have a great weekend! You deserve it! 🙌🏆💯
Great music! Love your classes! Indoor cycling is a brain suck for me but you make it fun❤
Woooo! Happy to hear that you enjoyed the ride!!! Awesome work, Terin! 🤩🤩🤩
Holy wow @kristenallen. Way tougher than Peloton. And no-one telling or motivational speaking me how powerful I am ... Instead I demonstrated my power by sticking through this!! Empowering.
Yes!!!!! You are so strong! Great work today!! Thank you so much for riding with me! 🤩🙌🏆
This ride is one of my favorites even though I was absolutely dying during the tabata set. Thank you for another great ride!
I started riding with you in the spring of 2020. I used to only do your 20-minute rides because I would be exhausted, but now I consistently do 30-minute rides each week!
Woooo!!!! Your progress has been incredible! You are so fit, Jaclyn! What an accomplishment!! Keep this momentum going!
3rd time doing Super Bloom and it gets me every time! This ride is no joke, I can't even pick the most difficult set! Maybe the 2 minute set or the tabata set.
Super Bloom! Super spicy!!! Outstanding work, Jaclyn!!! Keep up the amazing work!!! 🔥🔥🔥
The sweat equity on this ride was unreal. It went by really quickly and just strips you of breath at the end. Was going to start Bloom next week, but this ride made me hop on over to start the series, so Thunderstruck was up next. Safe to say, I was winded and slightly wounded after that combo. Thank you so much for the work you put into these rides, Kirsten 😁
You absolutely crushed it! Can't believe you paired this with Thunderstruck!!! Insanity! Incredible fitness!!!! Way to go, Patrina!!
@Kirsten Allen It's your motivation that keeps me going. Thank you so much 💓
Unreal again 😅 thanks
You're the best!!! 🙌🏆😍
The was possibly my favourite ride of yours. Was challenging and fun! Love your content.
Really!!!!? Yayyyy!!! Love to hear that!! Awesome work, Mark!!! Thank you for riding with me through this one! I hope you have an amazing week ahead!
This ride was awesome! Thank you! I need to get back in the groove! ❤
Great work, Denise!!!! You got this! Consistency is key, don't overthink it!
Epic ride! For this much sweat equity I could pay off my house 🤣
Lol!!!! This ride was intense! You did it!!!! Way to go, David!!
❤❤ this mix ❤❤
🙌💕🥰
Another awesome video! Good luck on the Super Bloom series!
I’m happy to send a little support to someone who is creating such valuable content, I encourage others to do so as often as you can.
Thank you so much, Eric!!! I'm so beyond grateful for your generosity and support! Thank you! 💕💕💕
Thank you!! Tough and addictive ❤😅
Perfect!!! Awesome work, Becca!! 🤩🙌🏆
That last set of sevens almost killed me. I hope you’re happy 😅
Hahahaha!! 🏆🤭🤭🤭
You are a BEASTTTTT wow wow love it🔥🔥🔥🔥
Fantastic ride today, Adriana!!!!! Keep up the amazing work!
What a water board challenge 😅Great mix Kirsten ❤Loved it, but I was soaked through😂
Perfect!!! Success! Haha! Way to go, Katy!!! 🙌🙌🙌
Great ride with a killer finish, was so releaved when it didn'tgo up to level eight!!!! 👏👏👏🥵🥵🥵
Hahah! You survived and thrived, as always!!!! Fantastic work, Rod!!
I been doing this for a whole year now 🎉thank u so much Kirsten ♥️
Amazing!!!!!!! Keep up your stellar consistency!!! Way to go Stacy! 🎉💯🏆
This was not easy but we did it! Those two minutes were tough and so challenging. I loved it Kirsten! I really hope your channel keeps on growing bc you are one of the most awesome and creative instructor! I love all your workouts.
Thank you so much, Noralyn! I'm so grateful for all your positive energy and uplifting messages!! Outstanding ride today! You are so strong!!!!! Way to go! 🙌💯🏆💕
Great ride, as always, Kirsten! I’m definitely going to look into your 30 day program!
Awesome work, Claire!!!! I hope you have an amazing week ahead!! 🤩💐🥰
Hi Kirsten! Thabk you for this class which I combine with gold rush. I have acknowledge you as superb instructor. I hit a milestone for my 1 hour ride today with an average of 201 watt new PB. Never thought it was possible for to hit 200 watt for 1 hour. Since 3 month ago I started riding my average watt has improved 5-8% compared. I’m so happy that I found you and tou make me more fit! Looking forward to ride with you in the future! Btw tough tough ride super blossom the way like it 👍🏻👍🏻
Oh my goodness!!!! Congratulations on your HUGE milestone! All your hard work is paying off!!!!!! Incredible! You are amazing! Keep this momentum going! More PBs to come! Way to go, Allan!!!! 🎉🎉🎉🎉🎉
Great class for a rainy day here in NH!
Perfect!!! Thanks for riding with me today!! Great work, Steve!! 🙌🏆
🔥🙏Happy New Year 🎉
Happy New Year, Christy!!!!! 🙌🎉🏆
Thanks for this. Love your spins
Thank you so much, Ejay!!! Keep up the great work!!
Best workout!!
🥰🥰🥰
Great Sweat work 💪
Amazing work with this one!!!!!
Another great ride, your so talented🎉 Thank you!
Awesome work!!! Thank you so much! 🤩❤️
This session was awesome and I've signed up !
Awesome!!!! Thank you so much for riding with me!! 💯🔥🙌
This was so good, thank you!!
Yayyy!!!! Incredible work, Grace!!!! 👏👏👏
Wow that flew by 🤩 Bloomin’ marvellous 💥❤️
Success!!! Incredible work, Nathan!! Have a great weekend! 🤩🏆
Loved loved❤
Yayy!!!! Awesome work, Feliza!! 🤩💯
Thanks befor push me out of my conferm zone
Way to go, Meggy!!!!!! You crushed it!!! 🤩🤩🤩
Thanks 😅
You did it!!!! Great work, Alice!! 🤩🔥🏆
loved it
Wooooo!!! 🙌🏆 Awesome work!!
How are the easy ones the hardest ones?? But another good one!
I know! They're all brutal at this point lol. Outstanding work, Amanda!!!! Have a wonderful weekend!
Super way to utilize sweat equity- great investment😂🎉Love and appreciate all of your work Kirsten ❤
Yes!!! Sweat equity is the best!! Incredible work as always! Happy Friday!!!
I am doing the 30 day challenge but snuck this one as it looked such a great ride - didn't disappoint but my legs are done 😅 thanks for all that you do ❤
Wooooo! Amazing work, Lindsey!!!! Weekend warrior! You are crushing it!!!! Have a wonderful weekend!
Another fun, motivating, and unique ride! Thank you! 🎉
Wonderful!!!! Thank you so much for joining me!!! Keep up the great work, Deanna! 💯💐💕
❤❤❤💪💪💪
💖💖💖
This was awesome! Thanks Kirsten😊
Woohoo! Way to go, Dominique! Thank you so much for riding with me!!!
This ride is SO tough but I felt great afterwards. My max HR was 178, usually it's around 172 😅
Aaahhh! That's wild! Incredible work pushing yourself!!!! 🤩💯
Sorry should have tagged @kirstenallen
Loved this!! Thank you for another great ride 😅
Woohooo! Fantastic work, Daria!!! 🎉🏆