30-minute METABOLIC HIIT Indoor Cycling Class
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- Опубліковано 21 тра 2024
- We are sparking the fire in this intense 30-minute cycling workout!! We have several pushes in this ride so you can get your burn on! Make sure to have your water and towel!!!
👉 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.
🇮🇸 We're hosting a trip to ICELAND in JUNE 2024! Reserve your spot here! 👉 www.trovatrip.com/trip/europe...
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Need a longer WARM-UP? • START YOUR WORKOUT HER...
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Spotify playlist- open.spotify.com/playlist/5FH...
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Facebook- / kaleighcohenfitness
ADD IT:
ENCORE!- • Quick & INTENSE 10-min...
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 - 2:25 WARM UP | Go Get It by WILLPWR
2:26 - 5:17 TICK TOCKS | Shine by SONNY OH!
5:18 - 7:21 INVERTED SPRINTS | FAST by Stella Vista
7:22 - 10:08 JOGGING SPEED | Yum by lunaluxe
10:09 - 13:09 ROLLING HILLS | SSStutter by Heyson
13:10 - 15:55 CLIMBS | Savage by TINKA
15:56 - 18:24 INVERTED SPRINTS | GET LOUD by WLDHRT
18:25 - 21:03 CLIMBS | Wake Up (Let's Go) by Easy McCoy & King Flexx
21:04 - 22:48 SPRINTS | Things Like That by Juvenile
22:49 - 25:46 JUMPS | Can't Stop Me Now by Oh The Larceny
25:47 - 28:55 ROLLING HILLS | B.O.T.W by Heyson
28:56 - 29:46 COOL DOWN | Big Dreams by Jamie Myles Jr.
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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Intense and sweaty way to kick off 2024, and I loved it! 😅❤ For all the newbies, you can do it. Remember that your levels aren’t Kaleigh’s levels, and you might not always match her speed. Two years in, and I only manage to keep pace during the climbs, but I just turned 50 and I’m in the best cardio shape of my life. Happy New Year everyone!
Forgot to say thank you, Kaleigh! You are the best!
Catherine, thank you for this reminder! I am new here and to cycling, but loved the enthusiasm I saw so figured it wouldn’t hurt to try! I will def not be able to keep up but I will try and know I will progress as time goes by. I’m really looking forward to this whole program because it has everything I want to do this year. I already lift weights but the holidays hit and I quit almost all my workouts so desperately need to get back to it!
Love this reminder, even for the non-newbies 🥰🙌🏻
I'm 65 and been with KC for 2 years too. I don't match her speed, but I go ALL In and like you said feel like I'm in the best shape of my life.
Whew, I haven't biked in a while and figured I needed to dust off my bike and jump back on. My pace was slow and I took longer breaks but I got through it. Next one will be easier! Excited to start the Thrive challenge ❤ thanks Kaleigh (and Stella)🎉
Wow, that was tough! It took me 3 attempts, 3 days in a row before I could complete the ride, and I still had to take a ton of breaks. But I’m feeling so motivated to keep going! Thanks for providing a safe space online for everyone to challenge themselves, judgement free! Love your vids
This is just what I needed. Thanks so much for the awesome engaging work out! I am drenched 😂
You're amazing, thank you for an excellent burn!!
Hey all! I'm late starting THRIVE but let me just say that this ride was 🔥
Thank you Kaleigh!
So many 10s for day 1! I'm a bit delayed in starting but determined to catch up by the end of March!
Blimey, and I've been doing indoor cycling for years - this is a killer!!! (But probably just what I need, along with the core program videos, to get ready for this season's outdoor cycling)
I am so glad I clicked on this ride today! Wow, it was wild! I absolutely loved it! You're amazing, and I'm so thankful for you and these workouts! Thank you!
Great start to 2024, I'm looking forward to B&BT. Happy NY everyone!
Loved the super fast pace! Really challenging and rewarding to finish! That last section of long jumps near the end kicked my ass haha
Wow, hard awesome workout to start off 2024!! 🎉
Holy !!!! New to spin !!! This kicked my butt ! I tailored it to me but managed to follow along for the most. You are infectious !!! ❤ I'll be a regular !
This is no joke 😂 Still recovering from sore thought and cough, only made it to 17 min, still super excited to participate in bike and bells thrive! 🤩 Thank you! 😍
Happy New Year! Let’s get it!!
Just started bike and bells thrive this morning, it’s been 3 and half months off the bike and strength due to a lot of life and oh how I have missed it.
Was kinda dreading this morning but boy have I miss this and you Kaleigh!
I look like a beetroot but know this is exactly where I should be.
Thankyou as always for meeting us at every stage of our journey 😇🙌🫶
This was my first post-COVID workout! I had to stop a few times but I finished (and that was my goal). Love these variety workouts! Thanks KC and JC :)
Adding comment before i begin after reading comments below !!!! Let the sweat begin ❤
Wow... First ride back post surgery. Can't wait to see progress with this 12 week journey. 🙌
Party on a bike 🚴🏻 🎉🥳 Amazing start to 2024 🙏🏻💜 Happy New Year Buttkickers ✨
What a great start to 2024 and the Thrive programme 😅
To all those North Americans where it might be a little colder than here, prayer for us as it’s 72 Fahrenheit at 314am and I have just finished this class !!! Getting the mop out now to clean the sweat up 😮
Super intense 😅🥵👏🏻 Thank you for this excellent session 🙏🏻😘
Wow! What a way to start 2024! Although I’m already a day behind I will get caught up! I have made myself. PRIORITY and will put me first for now on! Go Buttkickers!
I really found that the more intense warm up was a better ride . Thank you for another great video ❤
Great way to start 2024! Thanks KCF!
Wow! That one was awesome! I found your channel about a month ago, and it has reignited my love for spinning!
I’m dripping sweat! Loved this…even though it kicked my tail! Thank you for giving us such great cycling workouts. You are my favorite! You’re so inspiring. I was DONE at 30
Minutes…but did the Journey and dessert anyway. Thanks for pushing me to do more and be better.
Hey Kaleigh! Amazing ride! So because of DST in the USA, I’m gonna be 1 day behind on the program, as the videos load on UA-cam a bit late for me daily. BUT I WILL BE HERE EVERY STEP OF THE WAY! Super excited for Bikes & Bells Thrive!
Love the cool
Down song. Maybe a kicking class with more like it!!
Happy new year 🎉 everyone! Great start for 2024. This our year 🏆
Yes! Kicking butt to start off the new year!
Did not realize how sore I was, but 3 days straight! Thank you for a great ride ❤
Amazing way to start 2024!
Love this workout although I can’t keep up completely 😂. Love the music! Thank you for keeping me in the game.
Perfect way to start 2024🎉
Great ride to start 2024. Thanks Kaleigh!
The music for this ride was fire! I was so pumped and man this was intense but I got through it only because you have trained me for this workout 💪
🔥 loved that first reverse sprint song 🎉
Wow 😅 Awesome work for a Monday morning 🎉🚴🏼♀️🔥
As a beginner this workout kicked my butt! However, I am proud of myself for completing it in one session.
Thanks for the great video!
What a way to start B&B THRIVE!! Come on Kaleigh!! Crushing it!!!
Rolling and riding day 2 2024! Thanks coach K!! ❤️🙏💐💯
Loved it!
This is so great. Thank for all these.
That's an awesome way to start up the new year! Even if I was hacking up through it all! 431 calories burned!!
Only had 30 min and this delivered!!! So sweaty, legs on fire 🔥
Here we go Team! Thank you Kaleigh for an amazing start!
Loved this! So excited to start Thrive with you!
After nearly a week away, that ride was tough but in the best possible way! Thanks as always for pushing me and i am so looking forward to the next 12 weeks. Thanks K & J for all you do for us, it is so appreciated. ❤
My word for the next 3 months is “consistency”! Txs for all you and your team does for us!
Happy New Year, buttkickers! I will be saying "YES" to the encore this year, and today was a great one!
So excited for the next program; they really keep me on track and accountable for my workouts during the week!! Here’s to another great year of workouts and staying strong for life victories and daily activities (not just on the scale!)🎉💣💥🎆. Thanks Kaleigh for all you do 🥰🤩🥳
I love this class and I happy. Thank you so much Kaleigh♥
Wow! From the very 1st pedal stroke, this ride was "no joke!" Challenging, fast pace, nice variety and fun! I am looking forward to this new Thrive program. Thank you guys and happy 2024!! 💪❤️
Great ride to start off 2024!
Wow! I'm a sweaty mess! That was so good! Excited for a new series! We got this🎉🙌
Starting my spin journey today!! Love your videos 🤍
Happy New Year🎉🎉
Great start to Thrive. Thank you for all your motivation every sweaty step of the way!!!!
New year!!!! Let’s go 💗🌸🙌🏻🚲💨
Oh my, the next 12 weeks are going to be awesome 👏
My favorite workout so far
Debated on today and went for a yes. And you just went right in! I liked it a lot, didn’t give me much choice but to commit and get it. Also, love this style of music, it keeps me in a trance. Didn’t even realize it was done when it was. So I did the journey! ❤❤❤ 😊
Thank you for being my personal therapist! You motivate me every workout!
🔥🚴♀️🔥🚴♀️🔥
Let’s get it!
Way to start 2024 and Thrive!! Kicking it up several notches - whew! Happy New Year, you are a fabulous coach.
Great way to start the year! Thank you!
I love working out with you, Kaleigh! I've been following along for just over two months now, and I've gone from barely hanging in for 15 minutes to looking for add-ons. I'm still visualizing myself taking a Stella-style nap during sprints, but my legs keep going!
I was like… let’s do 30 min so it’s less tiring. Booooy was I wrong! Kicked my ass 😂🎉❤
Music is fun and upbeat. My spies are on fire! I love the jumps. It’s hard for me to go from a 10 to 7 for some reason my legs are so slow and heavy! Hopefully with practice I can get faster.👍🌟⭐🌟
Happy New Year KCF gang!!!! This was such a great start to the new year and new program! Even recruited my husband for our first ride together! 🎉
❤
The word I chose for this program is "unstoppable," and after hearing these songs and your words, Kaleigh, I KNOW I chose the best word for me! Here's to Thrive!!
Looks awesome! I have to try this in the gym and i dont have to enroll myself on a spinning class lol. Thank you!
Giiiirl you kicked my butt!!! It felt amazing!!! I'm beginner, I found difficulty but I'm focused, 2024 will be my year with your help! I'm blessed to have found you❤
We all are 😂🎉
First ride of the year ❤❤❤❤happy new year Kaleigh🎉🎉🎉🎉
Great way to start the new year! Added on journey encore and 15 min stretch! Happy new year! 🎉
What a first workout of the New Year!🎉 Loved it! Added the journey! So excited for this program!Thanks KCF!
Wow this class went by so fast!!❤️❤️❤️
A few days late but I’m on it now! That was AWESOME! Sweaty mess now! 😂👌
Loved it! Just started today from Day 1!!!
I've never cycled after dinner, but I just did the first ride of 2024!! This ride kept me on track and the jumps and tick tocks are my favorites. Kaleighs rides are so fun and so effective. I've been in her cycle classes for about 5 years now and she keeps me going, staying active and pushing me to be everything I can be. I will be 71 this May and I'm so much slimmer and I'm able to do the things I love to do. I'm so excited about this 12 week cycling and weights program. I wouldn't miss it for anything.❤❤
Keep moving forward in 2024; this ride was a great start. Thank you!
Best way to start out the new year. Great ride!!!!🔥🥰
Happy New Year 2024,Blessings KC & Family. Going be Good to myself today 😊complete my work out Awesome ❤
❤ great start for the New Year! That was intense! Thank you!
Amazing workout, loved this, feel great
Let’s go 2024!!! So tough after a few weeks off, getting sick, and overindulging and it was just the reset I needed. Can’t believe the first program I tried was Bike and Bells last year, it’s flown by! So excited for version 2.0 now and so grateful to be a part of this 🎉❤
What a great start into the new year. This was an awesome ride!! Thank you for your hard work and dedication you put into every ride. Here’s to a new year and new adventures. ❤ya
Day 1 of 2024 B&B! What a fantastic start to this program. The music was perfection--as always.
Yes!!! Started a 8 week local challenge, I’ve been following you only, I joined a cross fit (2 days a week last week) and I’m keeping up with the 20 year old crossfitters, I’m almost 40!!! Girl, all you! Thank you!! - Amanda
Another awesome ride !!
New year, new commitment! Not going to lie the lack of sleep made that one tough but I couldn’t miss out on the accountability. Thanks guys 🎉
What a ride for New Years day🎉
I’m still at home for the holidays and did not have access to my usual bike. So halfway through the ride had to finish all seated because my parent’s bike is not the greatest for other positions. Needless to say it was still a huge challenge! My word for this new year and for this workout program is consistency. Thank you and I hope everyone has a happy new year! 💪🏼
What an amazing way to start the New Year. Happy New Year to you all. May this year be filled with amazing moments, fabulous adventures, and momentous progress in your journey.
Happy New Year!! This was fantastic!!!
I WAS NOT READY 😅 but I was a lot stronger than I expected to be! Thank you, HNY and let’s THRIVE! 🎉
About halfway through I thought "she is really trying to kill us today!" Loved it!
This work out was 🔥🔥🔥
What a great ride!
This was so tough! We’re definitely THRIVING this 2024💪❤