25-min FEEL GREAT FAT BURNING CIRCUITS Indoor Cycling Workout
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- Опубліковано 17 тра 2024
- THIS RIDE!!!!! 🤩🔥😍 We've got circuits to boost our metabolism and powerful songs to brighten our mood!!!! We are going to feel so AWESOME after this cycling class!! This is probably my new favorite ride!! I hope you love it just as much as I do!
👉 Sign up for Bike & Bells THRIVE here! kaleighcohen.com/bikeandbells...
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/5zl...
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 - 2:26 WARMING HILL | Last Time by Killrude
2:27 - 4:20 JUMPS | On the Move by Gilly Suit
4:21 - 7:04 INVERTED SPRINTS | Boom by WEARETHEGOOD
7:05 - 9:52 CLIMBS | Supreme by VASSY
9:53 - 10:46 RECOVERY | Paul Marz Speaks by Chris Valentine
10:47 - 13:38 ROLLING HILLS | We're Dynamite (Hallman Remix) by Craig Reever
13:39 - 16:04 JUMPS | Unstoppable by Graffiti Ghost
16:05 - 19:17 INVERTED SPRINTS | palazzo (brunchcore remix) by FLOYD WONDER
19:18 - 23:03 CLIMBS | Overdrive by Will Champlin
23:04 - 24:17 COOL DOWN | Let It Shine by Georgia West & The Underground
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.
MB01HKESHIZJ9H6 - Спорт
My strengths definitely outway my weaknesses. I had a night of what felt like endless waves of panic attacks. But I'm up, I'm here. Showing up for me ❤
Oh, my - resonating!💜
Same here with the anxious night! Good for you, showing up. Exercise always helps me feel calmer. I hope it helped you ❤
(I'm going to do this later but wanted to take a peek at it)
I can relate to this so much. I'm sorry you're going through these panic attacks, they can be detrimental at times but they can also motivate us to keep going and get better. Sending virtual hugs 🤗
Wow, same here last night! Thank you for opening up and sharing that. Feel so much less alone in this battle ❤
I looooooved the little recovery break/motivational speech between circuits! It was a nice palate cleanser and helped me get my mind right for the 2nd half
It made me start tearing up😢
I loved it, too!
It was amazing!! I loved it too. 🥹
I don’t know how you keep outdoing yourself but every ride is incredible in different ways. The circuit format was really fun today, what a killer start 🎉🙌🏻
Loved the length of this ride- not quite 30 but more than 20…🎉 great structure and loved the challenging resistance turn-ups in various positions. Thank you!
Fun and intense workout. The speech in the middle really made me think about my motives and pushed me to work even harder during the second half.
The inspirational recovery break in the middle of this ride helped push me through. Sometimes our days, and weeks, can be tough but we show up--for ourselves, and for others when they need support. Thank you Kaleigh❤
Another AWESOME Monday workout! Bring on the day 💪🏼
Amazing ride and such an inspiration. K & J and buttkickers, you’ve all been my secret weapon on my cancer journey. Just got infusion 6 of 8 yesterday and hopped on this morning. I’m slower than I was pre chemo, but I’m still here. And for anyone wondering, not all chemo drugs are the same. Had more downtime during my first 4 infusions on a different cocktail. Whether you’re new to this, healing, getting back in the bike or whatever, don’t give up. Do what you can. And just keep trying. Thanks so much and see you all tomorrow for a recovery ride. ❤❤❤
Thanks for challenging us! 10.5 was the cherry on top of the cake! Loved the mid way video ❤
Just getting to this ride today because of my work schedule, but OMG I LOVED it!
This ride was soooooooo good! One of my new favorites! And so motivating!!! Thank you x 100! 💞
Her workouts are SO FUN and an AWESOME!!!
On ❤️🔥❤️🔥❤️🔥!!!
I loved the format of this ride with the two circuits split by the motivational message in the middle. MORE PLEASE! :)
LOVE the circuit format! It made the workout fly by!
Mercy! I push so much harder in these shorter rides!
I’ve struggled the past few days to complete a ride but this one had me movin’ ❤
Nothing left behind today, maximum effort PLUS more 🔥
I LOVED this format!!! What a great ride!! I also loved the message conveyed during the recovery break, thank you 🙏🏻 💪🏻💜💜💜
This is my new all time favorite ride EVER!! ❤
I've taken a short hiatus and this was my introduction back and I feel SO great! Thank you for fulfilling your purpose!
WOW! that was an amazing ride! That recovery gave me the push I needed for this week! I love adding the Tabata for that extra push. I can’t believe we are in week 11 of B&B Thrive already. I loved all the programs that you’ve done, but I have to say this one is top notch! Thank you for everything you do!
I needed this shot of positivity🙏🏼❤️THANKYOUUU
The music was excellent for this ride! I even bumped up my resistance by a half turn and got an even better burn!!! Great ride!!!
Loved the circuits just what I needed after a rough day at work
Day light savings time kicked my butt today and so did this! Great ride!
Loved it!! All of it!! Circuit’s, amazing music-amazing you, Kayleigh and Jason❤🎉
Wow. You never fail to impress and encourage me to do more! I do feel GREAT! ❤
I’m a week behind on this program. Sometimes health gets in the way. I cannot tell you how much I needed that video in the middle. I also cannot say how life saving it is to know that this community of buttkickers exists and that I know Kaleigh you will be there when I hit play. Thank you. For all of it. 😊
Wow! This was a sweat packed 24 min!
Wow I can’t believe the resistance I was able to do - 10 ++++++ 🔥
That video in between sets was so moving. It reminds me of the ones they play at my church to give us that extra confidence we need every day 😌 thank you Kaleigh it was a great ride! 😅💙
I loving your workouts!!!! You are making fall in love with exercising again ❤ after many years
Oooo - added this to the favorite rides list! That last circuit was a doozy! Been really stressed today but I feel 100% better 💪🏽🚴♀️❤️
YES K!! Thank you for that inspirational message, omg! Yes only up from here!😊
Woman on a mission! Unstoppable, only up from here
Loving the number colors matching Kaleigh
Thank you for this ride!! I've definitely been focusing too much on my weaknesses and I NEEDED this reminder to focus on strength instead. Love KCF! ❤️
Holy cow, what an amazing ride!
I hadn't done a ride with you in a while, I couldn't have picked a better one! Thanks for helping me get my energy and motivation back 🩵
Kaleigh, great class and I mean great! But I don't want you overdoing it, and that's an order! God Bless You!!
😍an amazing early morning ride has set me up for the day ahead , thank you
Thank you for that beautiful message, really touch my heart 💜
One of my favorites
A short but tough ride - good for the body and mind!! Thanks.
I am so amazed to complete this work out❤😊 full energy all Day 😊
What a great ride to start the week! Loved the motivational break in the middle. I added the tabata and stretch after for the perfect combo! 🤌❤
Wow wow wow!! What an amazing ride! I loved every moment of it!! THANK YOU❤!!!
Thanks Jason
Thanks for the workouts. Best spin classes on UA-cam!
Thank you so much, Jim! You're so sweet! 💜
I love your workouts! You exude fun, motivation with each cycle and circuit. Thank you!
You really know how to bring the 🔥! This was difficult but oh so amazing ride🎉. Thank you so much Kaleigh! ❤
Holy Cow! This work out had me sweating so bad!!!
This one is SO GOOD!!!!
One of my favorites ! I love this one .
Awesome workout! Thanks for all the awesome spin workouts.
That was wildly fun!🎉
So thankful for a new video. Ive lost 12 pounds so far🎉
Great ride KCF! video montage was a surprise! Thank you for the mental reminder to let it shine! ❤❤
This was awesome! I loved the middle inspirational recovery. This is in my top faves. Thank you KCF:)
This was an amazing ride!! loved the speech from the little break ♥♥
Got this done with the add on afterwards. Wooo those inverted sprints are a mental game for me every time, but they get done! Thanks for a great session!
This may be my new favorite ride 🔥
Wow Maundy Thursday evening. What a ride. One of the best ever I think. 🤔🙏 Happy Easter from Sweden.
Wow, what an upbeat and motivational ride. Loved the video in btwn circuits. K - your energy was really up, thanks for sharing it with us all.
That was fantastic 😅thanks again for your enthusiasm ❤❤❤
I started with your beginner ride a couple of weeks ago. I tried this ride today and I'm so proud of myself!!!! I did it 🔥🔥🔥 thank you so much for keeping me motivated I love your videos ❤
Such a great workout.
Another amazing video Kaleigh Love you ❤
I like this circuit format
Loved the recovery and motivating half way it really helped my head space to push harder ❤Thank you Kaleigh and Jason for another great ride! Kaleigh you look amazing 😊
This is definitely one of my favorites!!! Happy Monday to all of us ❤
Loved 🚴♀️😍 + the encore 🤩
Hello from Australia Great workout
Just found you on UA-cam
Bought a spin bike and absolutely loving it.
Great way to start my day!
Boom!! Right out of the gate this ride didn’t leave anything on the table!! I loved it! Perfect way to start B&B week 11 Thrive!! Thank you Kaleigh🩵💪🏻🫶🏻🙌🏻🌟🔥
Powerful ride woo!!! I've been following your page for a couple of years and this is why I love you guys :-) 🔥🔥🔥
Love your videos. Thanks for motivating my lazy buns!! Lol
These workouts have shaved two minutes on my mile in the last two months.
Done plus encore❤
Woo! Thank you!!!
Motivation that ride was sneaky hhhaarrrddd!
That recovery made me feel all the feels.
Agreed 💗
Yes, Ma'aaaammm!!!!! ❤❤❤❤❤
OMG! That intermission! That's my jam! I listen to that stuff daily! Awesome job Kaleigh and J-Dog!!
Always appreciate you! 🎉😅ty took the Tabata toooo!! Xo
Unstoppable! ❤ the motivation is so appreciated!
Hooooolly once again what a good kickass ride !
Wow! Great ride….thanks for the motivation 😊
LOVE IT.
Another amazing Monday ride.
That last song.🔥 Loved the beautiful reflection at the halfway mark!
Wow ❤
Thanks for making me cry halfway through our ride 😢😂❤
Oooo...spicy! 🥵 Loved the motivational vt! 🙌🏼
Loved the motivating recovery ❤
Love the motivational clip in the middle ❤🎉
Week 11 - B & B THRIVE - Day 71 - Done. Strong ride! Love the format and playlist! Just one week left, thank you for the calendars!
🏁WINNING🏁
⚡️🔥⚡️🔥⚡️🔥⚡️
Another amazing ride! Had the time this morning to do a tiny bit longer than my usual 20 minutes and that extra 5 minutes absolutely kicked my butt 😅 feeling really strong after that one!
I loved this ride. I also loved the clips about spirit, soul seeking, becoming stronger not only in body, but setting your mind for grateness. This ride reminded me to fly above anything that's on my last nerve, and I do have one, 😂 and to never give up. Thank you Kaleigh. You are a Super Star❤❤
This ride was SO FUN!!! And I loved the little motivational break!! So cool!!!!
New Ride Monday !!!! What an Epic Combo !!! Second circuit went by in a flash ! I've gotta say I up'ed my 8 today for those sprints !!! My speed is still not yours in 9 in 3rd buuuuuut it's not too shabby just the same !!!! 🎉😂
Thanks Kaleigh! Wicked tunes too !
Wow. Idk how many times I said this is a great way to start a Monday, but I feel like I do every new week. Thank you! 😅
Wow...wow...wow!!!!! I am going to have to learn a new language, just so I can find news words to describe how awesome your classes are, because I have used all the English ones I can think of! And did anyone else get weepy with that inspirational break video!😅
💜💜💜