34-minute POWER Indoor Cycling Class
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- Опубліковано 3 лип 2024
- Thank you Butt-Kicker members for creating this ride!!! This ride is all about the POWER!!! Climbs, sprints, and jogs to bring the heat! This ride is packed with some of the best songs we ride to! I hope you hear a few favorites in the mix!
👉 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...
MY LINKS:
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Spotify playlist- open.spotify.com/playlist/62r...
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 - 2:54 WARM UP | The Edge by Valley Of Wolves
2:55 - 5:29 INVERTED SPRINTS | ENERGY by Crypto Bunny
5:30 - 8:21 SPEED OVER SADDLE | Big Time (GOOD Remix) by Skrxlla
8:22 - 11:08 JUMPS | Southern Gold by Leaving Austin
11:09 - 14:23 ROLLING HILLS | Unknown by Hallmore
14:24 - 17:38 CLIMBS | Out of the Shadows by Ely Eira
17:39 - 20:19 INVERTED SPRINTS | Runnin' by Stella Mwangi
20:20 - 22:44 FREEZES | Dynamite by Native 51
22:45 - 26:03 SPRINTS | Look Easy by BHAVIOR
26:04 - 28:51 JOGGING SPEED | Another Level by Easy McCoy
28:52 - 31:38 SPEED OVER SADDLE | Pay the Price by Blackway
31:39 - 34:01 COOL DOWN | Feelin' Good by Brian Brown
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.
MB01DWVLXYTDZU9 - Спорт
“There’s a price for your goals and it’s comfort”. Definitely getting “comfortable” with being uncomfortable with you and this community, and this ride is IT. Let’s go Buttkickers!!! 🎉👏🏻
🎉🎉🎉I close my eyes, listen to your voice and pray through the freezes!!! ❤🚴💪🏻
I'm back! Ready to be intentional and make use of the meal planner in this program for the first time! ❤
When we got to "Another Level"... I'm telling you, I was legit going, "No. Nope. This is the worst. There's no way. My legs wanted off at that last stop 😭" but, somehow, I pushed through and broke through that wall and it legitimately felt amazing! Thank you so much for another inspiring, challenging ride!
You're changing lives for the better, one ride at a time, Cohen family! Thanks for all you do!
Go get 'em this week, butt kickers! Whatever challenges you face this week, you'll conquer. You've got this! See you all next ride!
@summerjayne How do I get the team climb emoji? Love it!! ❤💪
Very tough ride oh my, finished it at my beat yeah😅 but am not getting discouraged😊
@@soniacote4118 Hey - you finished! You pushed through and that's all that matters. That's enough for today. You met your goal and you'll meet another one tomorrow!
@@SummerJayne yes you're right, thank you for your encouragement!
@@leanwithlauren I'm really hoping this reply goes through. I've tried replying 3x and, for some reason, it keeps disappearing! The team climb sticker is when you join the channel. So many cute stickers!
Great song choices, perfect length, thanks for another amazing workout Kayleigh. Best start to the day is working out with you 🎉
LOVED this ride! I was also surprised "Glorious" wasn't in the playlist.. nor Juggernaut March (which is one of my favs) but I pumped up the volume for "Southern Gold" 🤗🚴
I love these videos. They always push me when I think I can't do it especially as I am new to spinning.
That jogging speed song was a great motivator for a hard position to hold!!!! Nice choice, fellow butt kickers!!
What a tough and challenging ride! Thanks buttkickers for the awesome playlist! Stronger one day at a time! 💪🏻🚴🏻♀️🔥❤️
Wow did I just do that?? 🙌🏼 the time went by fast bc I was having fun! Inverted Sprints and Rolling Hills are becoming my favorites 👍🏼 thank you Kaleigh for pushing me and helping me get stronger 💪🏼💓
The length of this workout is perfect for me! Thank you!!
Kaleigh, you’re awesome! Just when I start slacking off, you know exactly what to say to keep me mentally focused 🤩 Thank you 🙅🏻♀️
You are an excellent Coach, full of energy and happiness. Thank you for your videos.
Girl! This is a keeper. Thank you guys for taking it all the way to 30min! Thank you to all the members for this great playlist! Missed the ride with southern gold on it. It’s a gem with that beat, it was made to do jumps or tick tocks!
Great music choices Butt kickers , made into an awesome ride . Thank you team Cohen 😊
Thanks for a great class and thanks butt kickers for the fab tunes! Encore done too😅
So glad I got on the bike today, I loved this class and it was just what was needed, I even went on to do the encore. Thank you for the motivation during the class too, that pushed me on
‘Out of the shadows’ makes me cry every time, such a powerful song for me. Thankyou butt kickers for including this song❤❤❤
Yes!, Let’s get this Monday, buttkickers
Thank you K & J - you really do make a difference in our lives
Another month in the books. Thank you!!
Thank you so much, Jeremy! 💜
The ride had no chill and I LOVE IT!!! I could not press play today but thank you for keeping me focused on my goals!
Focus was hard for me today but you kept bringing me back! Great ride!
Wow!! What a ride!! Thank you! Just what I needed to get out of my comfort zone 👏🏽👏🏽
Feeling powerful and sweaty after that one!
5 more minutes than last ride!!! I’ll take it. So fun!!!
Wow got through it ..pushed when I could. Kids absolutely rocked out to the music beside me...tunes were class!! 🎉
Oh my oh my!!!! This is the workout that I wish it never ended!!! SO GOOOOOD!
THANK YOUU🎉🎉🎉
LETSGOFORITTT
Wisdom!! in those words on comfort. Needed that for the workout and life in general--thank you! Your channel gets better and better. Keep being your zany, delightful, inspired self!
Thanks!I love your wisdom - not only on the bike but for life as well. And you do it all while spinning. 🎉😊
Thank you so much, Pam! 💜
Oh man, AWESOME ride Kaleigh!! I almost tapped out but you kept me in!!
Great morning workout!🎉 👊👏
Omg!!!!! I loved that intro!!!! Go Stella go!!!! I loved the humor!!!!!😂
After being off on vacation this was a BOMB video as my first one back!!! Love the song choices today! 🎉
I like the longer length. I normally do warm up, cool down and 30 mins of hard core exercise .
Wooooo you know those days when it’s struggle? That was today but guess what? SLAYED IT ANYWAYS. #CantStopMeNow Thanks Kaleigh!❤
That was challenging! Thanks Kaleigh and Jason for this super ride!💪🔥
Love the written modifications for seated version ❤
I really enjoyed this ride. Loved the music Southern Gold one of my favorites!!! I wish Glorious was on the playlist.
Woahhhhhhhh 🎉 LOVED the music! Good job team!
Stronger here and stronger out there 💪 thank you so much ☀️
This was my first 30+ min ride since following your 20 min rides. I gotta say, I made it to the end and it feels amazing. Thank you for helping me build my confidence again! Much love from Hawaii 🫶
Great encore for Saturdays live ride!! feeling great and KC, you are Glowin' ! 😊
🎉wow this was an amazing but kicker ride ! The end was tough but feels so good. Amazing ride as always.
Snow outside, sweat inside 😅 thanks KC!
Thanks for a great ride!!!! Burn feels so good 🎉🎉🎉🎉
Loved look easy! Hip flexors are screaming!!!
This playlist definitely delivered!! Was great to hear some oldies but goodies.
Music was great! Great sweat. Needed that after a nasty cold.
Tough but amazing ride!! I love your workouts! Thank you for making me feel empowered and confident to love my body again ❤.
Woohoo, this was a sweaty one. Love me some hills! 🔥🎉🙌🏼🥳
I was having a bad day and this ride made me feel better ❤
This ride was awesome. Loved the music!!!
Fabulous workout, fabulous music.
Awesome workout!! Just the message I needed to hear at the end! 😅
Sooo good 😅🥵🙏🏻 Thank you so much 🩵🩵🩵 Feeling ready for the day 🥰
🎉🎉🎉 3 tooters because this ride was 🔥 🔥
Always amazing. Thank you thank you !!!
This one was difficult 😂😂. A good workout!
Killer and I needed this- awesome music THANK YOU
❤ loved this ride! Bye bye comfort zone!!
I need an ambulance after that ride!
Awesome ride! Thank you for a great start to the week!
Amazing power ride! 💪🏻 Thank you. ❤
Whew! Great ride, loving the motivation talk too, Kaleigh's my female Goggins without the heavy swearing! hahaha
Work out Wednesday! Thank you for the mid week pick me up! Great ride!
Great ride - tough but so satisfying once completed 😊
First one of the new year - what a way to start! 🎉
Thanks for the pulll up those hills!
Awesome workout now finish 🎉🎉🎉🎉❤ thanks I appreciate you.
You are so motivating!! Thank you!!
Amazing ride done and the encore!
Ciute intro with Stella😊 amazing playlist and wod ❤ felt guuud at the end
I was riding the struggle bus today and had to stop about 75% in. Bookmarking to try again another day!
Keep coming back to this one 🎉🎉
Loved it!!!! 🎉🎉 Playlist was 🔥 Thank you ❤
Kayleigh your workouts are so exciting and so above and beyond the imaginable🎉❤ You and Jason are a necessity in my day, like water😂Thank you both for your dynamite selves❤❤
Amazing ride, thank you!😍
I knew it was going to be great when I was feeling maxed out 8 minutes in! Let's go good feeling!
Feeling good..well yes..but er feeling relieved!!🥵
This playlist is FIRE.
Wow! Great ride!!!! Thanks for this.
Thank you🎉
This was a awesome ride after doing the Disney dopey last week!! Thank you
This is a killer but you really pushed and pulled me through. You’re the best 👍
i love you and your rides! I'm so glad I ran across your channel! ❤
Thank you!! Amazing ride!
Well… this helped me knock my goal out today!! 😂😅 ready for this!!😮
Amanda, I really need my own account haha
I always finish these harder rides and think… wait, she wasn’t wearing black 😂killer soundtrack & great ride. Will definitely be doing this one again!
Wow thanks !!! Super training!
🎉🎉🎉 woo hoo but also omggggggg
Yass!! Your followers know how to pick them!
Sweating so much!!! Loved this ride🤩
Kaleigh is insane! In the best kind of way. I consider myself pretty fit, I ride every other day and lift every other day. With that context, I found this ride to be a moderate one. Sometimes I pause Kaleigh’s rides, to catch my breath or drink some water. My pauses added 5 min to this ride.
What I’m saying is, if you found this to be hard to stick with and not pause, understandable! Pause it as you need, push it past your limits. Kaleigh is going to be there with her high energy to meet you anytime.
💜💜💜
Enjoyed the ride/music
Next level Week 2!!!
Went by so fast because of you 😘
We have some music gurus aming the your members! Great ride 🎉🎉🎉
So glad the members didn’t vote for any 60sec sprint songs 😂😂😂 this was great! Thanks for all you do❤ 😅
Now that was a great ride!
Thank you !! you are the best
I love your pep talks! 🎉❤