YOUR LAST BEGINNER RIDE | 30 minute Beginner Indoor Cycling Class
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- Опубліковано 8 чер 2024
- 💥 GET YOUR JOURNEY STARTED NOW! 💥
FREE BEGINNER'S GUIDE TO INDOOR CYCLING HERE! 👉 www.kaleighcohen.com
I want you to have all the resources and knowledge to reach your goals!
This 30 minute beginner indoor cycling class is going to push you to get stronger both physically and mentally to get you closer to your goals and intermediate and advanced rides!
Overview
We include sprints, climbs, rolling hills, jumps, inverted sprints, and jogs.
I call out RPMs during this workout, however, if your bike doesn't have a computer to show you RPM you can simply ride where you feel comfortable, follow my speed, or for a majority of the ride, catch the beat of the music!
Want to make this ride full-seated? Find out how to modify below!
New to my indoor cycling workouts and want a detailed description of what your 5-10 should feel like? START HERE! 👉 • Beginner's Guide to In...
I cannot thank you enough for working out with me! It is always better to workout with a friend, so I am so glad you were here!! Don't forget to get your FREE Beginner's Guide on my website! This will really help you maximize your training and get you closer to your goals faster!
💁🏼♀ Hello! I'm Kaleigh! I attended my first Spin class when I was 15. Since then I've been addicted to spin classes and indoor cycling. Now, as a certified Spin class Instructor, Stages Beats Instructor, and NASM certified fitness trainer, my goal is to share the most fun, motivating, and energizing indoor cycling workouts that will bring out your inner BUTT-KICKER!
I'm so glad you decided to join my indoor cycling class today! Grab your water bottle, grab your towel, get on your bike and let's kick some butt! - Kaleigh Cohen Fitness
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0:00 - 0:33 WELCOME
0:34 - 3:01 WARM UP | Take Me to the Top by BLOU
3:02 - 5:56 CLIMBS | Get All Over It by Bronze Radio Return
5:57 - 8:34 JOGS | Stronger by CRMNL
8:35 - 11:48 SPRINTS | Don't Need It by Mindme
11:49 - 14:13 INVERTED SPRINTS | Dynamite by Native 51
14:14 - 17:04 CLIMBS | Big by LG (TEAM GENIUS)
17:05 - 19:55 ROLLING HILLS | Let Me Get to Know You by Siine
19:56 - 22:03 JUMPS | BOOM BOOM by HAPPY BOY
22:04 - 24:47 SPEED OVER SADDLE | What I'm All About by Princess Akaina
24:48 - 27:26 SPRINTS | Zanobi by Catiso
27:27 - 30:42 COOL DOWN | Something Beautiful by BEL
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If you are doing a Spin class on a stationary bike or exercise bike instead of a spin bike and prefer to stay in the saddle, DO THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance and try and keep the same cadence.
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⭐️ Want more workouts to help you reach your goals? Subscribe here! 👉 / kaleighcohencycling
⭐️ SAVE 15% on indoor cycling shoes here! Use code KCF15 at checkout! 👉 shimanoindoor.com/discount/KCF15
⭐️ Want to maximize your workouts? Find awesome gear here? 👉 www.amazon.com/shop/kaleighco...
⭐️ The best tablet mount for your spin bike!👉 bit.ly/2UeHHK1
🎶 Jam out anytime and anywhere! Here are all of my Spotify playlists, just for YOU! 👉 open.spotify.com/user/7nc3361...
⭐️ Hang out with the community and get all the 4-1-1!
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Facebook- / kaleighcohenfitness
⭐️ KCF fit wear, fitness tips, recipes, and a FREE fitness journal template! 👉 www.kaleighcohen.com
⭐️ Want special KCF emojis and behind-the-scenes access? Become a Kaleigh Cohen Fitness channel member here! 👉 / @kaleigh
⭐️ For those of you that asked how you can help support these indoor cycling workouts 👉 www.buymeacoffee.com/kaleighc...
⭐️ Share this cycling workout with a friend👉 • YOUR LAST BEGINNER RID...
Some of the links listed above are affiliate links 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 health care 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 harm, damage, or injury as a result of any information provided.
#30Minute #Beginner #IndoorCycling #SpinningClass - Спорт
I am a former college athlete with a lifetime of injuries to boot. I have advanced arthritis in my right knee, and my physical therapists have basically told me to only go low to no impact. I wasn’t thrilled to give up running, but your videos are always fun and inspiring. Thanks for keeping me sane and also helping me stay fit while managing my knee pain!
I injured my sciatica 1 year ago while doing gentle yoga, can you imagine. With the follow-up of my specialists I had the green light to start doing sports again at the beginning of December 2023. What was on the list was indoor cycling. I must admit that I wasn’t excited, but I didn’t have much of a choice to take control of my health. After consulting UA-cam to find the perfect beginner videos, I came across you. You are by far the best I have found on the market! You have wonderful energy, the entertainment is great, you motivate me, you always give very good explanations and also how could I forget Stella?! how cute she is. My body is getting back into shape and I now love indoor cycling, I smile during your workouts. I started at 20 minutes now I’m at 30 minutes. I’m going to start your beginner program and I’m so excited for the new me. I wanted to thank you
Just done this, first spin in ages as been suffering from Depression and Anxiety, this has helped me get the endorphins flowing!!!!
Girl, you increase your energy when it gets hard and that helps me stick with the workout and not quit! 👊 Team climb!
I did this ride yesterday, after a 14 day domino vacation - you know, you take one day off, that turns to three, then five then fourteen days later you feel crappy, your thoughts are crappy, your attitude is crappy, you are eating crappy food and you realize it's time to get back to kicking butt! This is a great return to spin workout - paced well, runs through all the cycling poses, variety in intensity from 5 to 10. Very motivating return ride for me!
omg my last beginner ride🎉 多年的depression，25岁的我，在这40天的旅程中听到了25年来最多的鼓励，同时也是我第一次不停给自己一直打气…这周状态不太好，总是觉得骑不动，所以你的鼓励就更重要了😊等再过几天恢复状态就不再是beginner啦，我好期待！今天也很谢谢你❤
I will never have enough words to thank you. You are amazing ❤
Ohh my good it Was my first time, im from mexico you are the bestt
Glad I found this ride❤Great for a ride after the Graveyard shift 🤗 All of your rides are perfect Kayleigh and Jason🎉Thank you!!
Just did this class for the first time and loved it.
Your videos have gotten me into indoor cycling!
Coming back from a hip injury. This is a good way to get slowly and safely get back into the routine.
Kayleigh, as a beginner who suffers from low confidence and struggles with motivation you are amazing. You remind me to watch form, bring so much encouragement when I’m feeling like I can’t keep up, and remind me to feel good about the effort I’m putting in. Thank you, I need this so much and you are really helping me. X
💜💜💜
"Sometimes, I gotta dance!" @14:26 I know what you mean but, by this time in the ride it's all I can do to breathe!!! (lol)
Loved the music - found it motivating . Thanks Kayleigh 😅
Was the perfect ride for me not feelimg so strong today.❤
Amazing ride 😀thank you! Your energy and enthusiasm is inspirational and so motivational. Thank you ❤
Omg! I have never pushed so hard! I’m so happy right now. ☺️
Yay!!! Go Samantha!!! 🙌🎉🔥
I just started cycling in March and your vid is what i use i enjoy them so much" i show up and kick butt" ❤ one more to add to my playlist. Thank you.
Thank you! Love your workouts!
Thanks again. Great one!! Even when it is hot outside so early I did it!! ThAnks
You are amazing! Love your work! Greetings from Colombia
Great ride! 👏👏👏
Beginner workout ? Not a chance it kicked my but 😂👍👍
Bam !!!! What a great little " sip " of every thing that is KC fitness !
Chose this combined with " The Journey " as Day 40 of my Beginners schedule!
Done ! Intermediate move over I'm comin' for ya 🎉😂
Thank you for evry second with you
Kaleigh you’re such a treasure! Thank you so much for all your great rides. Your content is seriously top notch and the effort you put in really shows! Much love! ❤️
Oh my word!!! Thank you so much for that!!! 🙏 That means a lot! Big hugs and love to you! 💜🤗
A month ago I completed this ride. I came back to it today to see how far I had come. Wow! What a difference a month of commitment on my part and fantastic enthusiasm, encouragement and brilliance on Kayleigh's part I maintained a minimum of 55 revs for all exercises and a top sprint maintained in the 90s. If you feel you aren't getting better, go back to an earlier exercise and you will see how far you have gone.
Thank u. Was tired today so i did this one a d it was perfect
I love you energy
Great energy!
How can this most excellent instructor and awesome video to highlight speed (foot shot) count down during intervals be FREE!
Holy cow! Thank you!!
My favourite Kaleigh ride - always a sweaty mess at the end!
Great workout
Ohhh yes! 😅 my last BEGINNER workout was awesome 🙌🏼 I’m so happy to feel like I can move on to something a little harder. Thank you for that calendar I already saved it 👍🏼 I was also happy to look ahead and see strength workouts too 💪🏼 I’m still trying to figure out how many days a week I should bike, do strength, cardio etc. I know I can’t do the same thing all the time because then I’ll see no progress. But this is my start! I love your dancing and just being YOU it shows you’re not a robot 🤖❣️
Happy Monday! Great ride. The one thing I like about spin is you can go beginner, intermediate or advanced no matter the workout. Enjoy your trip 😎
Just finished this workout 😊and let me tell you
YOU MUST DO THIS WITH HER ! So energetic and awesome! Thank you for a great start of my morning !
I'm excited to try this tomorrow! I was literally just thinking earlier today that I wanted to challenge myself more.
Woo!!! That’s perfect! 🎉
This is great!
I can't believe i'm getting all your classes for free. I've been doing your sessions 3x a week for a month. Keep up the good work. Very instructive and because you keep reminding us of form, I'm not keeping my head down the whole ride. Thank you for all of this.
Thanks for always being here! Biked outside with my 27 year old daughter over the weekend and I would say kept up with her (lol beat her!) I'm 61 and she works out 5 times a week. We went for a 12 mile ride thanks to your channel! ❤❤❤😘 thanks again! Keep on kicking butt! 💪 🎉🎉
IT was super fun💪🤪
Amazing thank you!
Even though you call it beginners, it’s an awesome workout. Sweating buckets
Hi Kaleigh
I’ve started cycling with you back in October and I love your cycling and strength workouts! I am right now recovering from Covid so I’m back to the beginner cycling which is still kicking my butt! Thank you for being so encouraging and supportive as I have been struggling with being unable to do the caliber of workouts I could do only 3 weeks ago but you remind me of why I love cycling!❤️
Thank you 😊
Just finished the 40 day challenge 🎉 Thank you for bringing so much joy and even tears into my life. Always asking myself who am I doing this for 😅 now I have to figure out how to continue without your calendar on medium level 👍
I've started this workout 3 time and have not been able to complete it...... UNTIL TODAY!!! 🙌🙌
Yay Rebecca! 👏 That’s awesome! 💜
Thank you!!!
Thanks for getting this old man back on the bike. Been following your spin workouts and making use of my bike again. Thanks for the push and the motivation!
Lovs it!
Thank you for these cycling videos for beginners! I’ve worked out using many of them and only now commenting. Love this one in particular!! Hoping to join you on Saturday lives but it’s at 4AM my time, so it might just be the recording. Thanks again KC!! You’re amazing!! 👏🏼🚴♀️
First ride after foot surgery, felt great to be back! Thanks, Kaleigh!
So glad I found your channel! My friend gave me her spin bike and your videos make me come back for more. Truly appreciate you!!
Thank you Kaleigh. Through your classes on UA-cam I have lost 3 stone since end of January. You will see me through losing another 3 stone over the next few months. Already 4½ lbs on the way.
I am new to indoor cycling and probably went through your beginner cycle Playlist 3 times. I was planning on challenging myself either with time (>20mins) or with intensity. This video popped up on my recommended at the perfect time! I was able to keep up but got an excellent sweat and challenge, and learned new cycle terms!
I love your lavender leggings too💜
Great workout today, thank you!
Hello Kaleigh, this was an amazing ride!! I’ve learned a lot from this video and Thank you so much for providing a free guide. I truly appreciate what you do for us. Have a great day.
Being new to cycling, I've looked for an inspiring youtuber that pushes without shaming you if you can't keep up. Thank you so much for making such a great platform to get started on while making if enjoyable. know I'm a year late but I'm going to start that 40 day routine.
This was such a great ride I had to do it again! And just sent my email. I am thankful and excited to follow along the 40 day beginner guide. Thank you again Kaleigh.
This was great! More of these please!! 👍🏻
Thanks for the morning push!! 💪🏽 🚴
Thought I’d blown it with not eating healthy food so was not motivated to exercise and then I got on the bike and did this ride! Awesome restart! Thank you K!!!
Fantastic class thank you do so much xxx
Love it. Was challenging and it was pouring here!!
Awesome ride this morning! Thank you!
Love your classes and your words of encouragement always come at the right time 🤩
Keep motivating for cycling us Kaleigh love you ❤
Loved this! Awesome to see how much your channel has grown in subs and content quality since last year! 👏🏼👏🏼💜
Love, Love , Love - that all there is to say, except THANK YOU 😊 xx
You are amazing! Thank you for doing this !❤🎉🎉
Super amazing workout 💪🏼🚴🏼♀️
I just opened youtube to check what my next ride would be like and saw the notification! Guess today's workout has been sorted for this beginner reaching towards your more advanced rides!
Loved this. I've been doing your rides for about 6 months but have had a few weeks without doing anything and this was a super re-entry.
Really love your positivity and inclusiveness. Yours are the only workouts I've found that don't make me feel bad when I can't do everything!
I LOVE IT!!! This ride is awesome ❤🥰 Every time afterwards I am totally happy and feel full of energy 🎉💪🏼love and kisses from Germany
Great ride! Exactly what I needed after taking a week off.
Live ride regular. Lovely transition class to get you from confident beginner to advanced. Love you Kaleigh!
Checking back in just finished this for the first time. Those holds kicked my butt! I'm going to stick with this workout for a while, hopefully I'll be able to get through those holds without wanting to give up given time.
Thanks as always for the videos and motivation. I've been following your workouts for at least 3 days a week for the past 4 months now, and I'm really seeing a huge difference in my body and just the way I feel day-to-day.
I just got finish and this was just amazing. I feel great. thank you. 👏🏾❤️❤️❤️❤️
Kaleigh it has been an amazing course. You make it fun and motivating. Keep up the good work
Thanks for this ride...I really enjoyed it. Ready for the 40-day plan
A great return from holiday! Pushing the resistance and speed on this advanced beginner was at least as good as taking it slower and lighter on an advance ride. Great fundamental work out!
Excellent!! I always want to learn something new. Beginner level classes frequently do that for me. Today I learned “inverted sprints”!!
LOVED THIS CLASS! Thank you!
Yay! So glad you loved it!!! 😍🤗💜
I’m so glad you’ve introduced me to the world of spinning! I found your videos at the beginning of March and you Inspired me to get my own bike for home and I’m already noticing improvements in my strength and fitness! Thank you so so much! Also am I the only one who wants a Team Jumps? Haha
only survived 19 minutes but it was amazing and just what i needed for a stressful week. Your positivity and good vibes are contagious :D feeling much better now
So, not a beginner, but I love all your rides and no matter what, I always get phenomenal training! Great ride! 🤩👍
What a fun ride! Loved that one!
This was a super ride! Your music was on fleek, and it was definitely a challenge!
Great workout! I'll be signing up for the 40 day guide shortly
Just did this class Thx Kayleigh. I am back
Yay! Awesome! Welcome back, Brigitte! 🙌
Hi Kaleigh!!! I’ve started following and using your beginner videos. They are awesome and trying to keep up. I bought a DMasun indoor cycle and figuring things out. Thank you!
Following you for a couple of years. I did this class adding resitance. Thank you Kaleigh!
Yay!!! Go Jenny! 😍😍
I've done this work out 3 times this week and really like it; I am getting stronger and like how we go up to 10. I think maybe next week I will try something a little harder.. On the lookout! Thanks! :)
I'm overweight and I've been riding pretty much daily with you for about two months now.
I do not weigh myself because it triggers me badly, but I've been measuring round my chest, waist, and hips and I'm marveled! My waist is 10cm smaller than when I started!
Also, I almost did everything on this ride except for 2nd positions that I transformed in 3rd because my legs were about to leave me 😂 but I will do it!
Thank you so much and I love your energy ❣️
I’m not a beginner, so I increased the resistance by 1. Great ride, super fun as usual! And, Princess Akaina in the playlist, BONUS! 🤩😍💜
KC I am fairly new to indoor cycling and I am loving your workouts! I have been a runner for years and was worried I’d be bored or not pushed enough and boy was I wrong😜I think we have similar personalities too because When you high 5 I high 5 and when you danced I loved it! Keep it up girl you are a true blessing and inspiration !💥💪
Wow, I bought myself a spin bike for Christmas. I found your workouts about a week after I had it.
I’ve tried others but I keep coming back to your channel.
Thanks for all the great advice and having such a great variety.
Your husband is doing a fantastic job of editing and sound. It’s the thing that keeps bringing me back.
I can hear you …
I can hear the music and it’s not overbearing.
Great music mix.
I just wanted to stop in to say thanks.
I just downloaded your 40 day cycle challenge to work on into February.
How do you get the 40 day cycle challenge?
Loved it as always. My legs are definitely getting stronger. 💃🏾💃🏾💃🏾
Yay! Way to go Natashia!!! 🔥👏💜