30-minute Fit & Sweaty HIIT Cardio Indoor Cycling Workout
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- Опубліковано 18 жов 2024
- Sign up for Sweet Summer Sweat V2 here!! kaleighcohen.c...
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June cycle Only Workout Calendar here!! buymeacoffee.c...
This is more than just another workout! We are breaking down walls and getting an awesome workout at the same time!! This ride is going to take you on a journey to show you just how strong you are! Get ready for 30 minutes of motivation to boost your day!
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.c...
Amazon Storefront- www.amazon.com...
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KCF merch- kaleighcohen.c...
Spotify playlist- open.spotify.c...
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 - 2:25 WARM UP |
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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It is truly remarkable that this pregnancy hasn't affected the quality or challenges in your rides! I honestly don't know how you do it!!! You are Superwoman!!!!!!
There is no trainer I’d rather go on this JOURNEY with than you! You inspire me every day! ❤ sweet Summer Sweat here we come! 😢
I agree!!
Forgot to leave a comment yesterday?!?! I also forgot to start my watch for this sweaty ride! I was so bummed my Fitbit didn’t accurately track this BEAST that I forgot to leave a comment…LOVE THIS ONE! Always appreciate coming back to the journey to reflect on how far I’ve come 💜. Thanks for walking this transformation with me BUTTKICKERS! Thank you Kaleigh for coming back to this one 🔥
You and Jesus are the one Kaleigh, could not do this with out you, found you at the end of 2020, and your enthusiasm for us all has kept me strong ❤
You are truly a blessing to our community, Thankyou a million times over 😇💥💜❤️🔥
You know you're riding with someone really amazing when you tell yourself, "Noooope. Suck it up! She's FULL ON pregnant and she's absolutely killing it, let's go!" In all seriousness, this was a fantastic ride that had me pumped because of how hard it pushed me! You encouraged us right when I needed it the most, too.
Thanks for another motivating ride, Cohen fam! Have a wonderful week, everyone. We may not know each other, but I'm in your corner and I'm rooting for you! Whatever this week brings, you'll do great things!
😊thank you, same to you!
First workout since open-heart surgery. It’s been a long time away and I’m taking it slow with approval from my cardiologist… glad to be back! Congratulations on the new baby bump!
I got a new puppy and it became my excuse to change my entire morning routine...no more Kaleigh work outs. Today I came back! Didn't realize how much I needed and missed it!!!!!! Thank you so much!
🎉❤🎉❤🎉I'm super 😊happy I found you. You're so amazing and awesome. You motivated me to keep pushing.
🤰 I kept telling myself😅.. if she can do it while pregnant, I can do it!, too.
I wish I would had come across your videos sooner while I was expecting. Either way, I'm happy I found your videos now.
Thank you!!❤
Kaleigh thank you so much this workout was INCREDIBLE!! Since I have to be mindful of my time I have been following your 15 & 20 minutes bike rides. This one the time flew. The combination of great music and the variety of positions were fun and entertaining. Thank you again Kaleigh. #TEAMSPRINT ,
SWEET. SUMMER. SWEAT. 👏🏻👏🏻👏🏻🎉
We are starting off strong!!
Awesome first day of SSS v2! That was definitely a sweaty one! 💧💧💧💧
Everyone needs to remember that today is a great day to be alive! I’m pumped after adding the encore 3.0 💪🏻💪🏻💪🏻
Evrything she saying from 25:15 forward made me so emotional and keep focus! Thank you for encouraging me . I love cycling this is my first year really committing
Wow! Wow! Wow! I always dread the Journey but I’m always so proud when it’s done! Thank you for pushing me to ride through the storms! ❤
I was ready to stop at the 15 min mark, but I saw Stella on that couch and I had to fight through. ❤❤❤ i made it!!!!
19 minutes in. This is a killer workout! Thanks Kayleigh for Sweet Summer Sweat ! I have done every single one of your challenges.
My journey right now is about rebuilding. Thank you for the encouragement - it IS a journey, and I am so glad you're guiding me along. Great start to the week!
I didn't clue in at the top of the workout when you said we would be going on a journey together that this workout would include The Journey. I really needed it today. And then you followed it with Good Day to Be Alive❤ I really needed that reminder today. Thank you so much🙏
I remember those days teaching mad dog spinning through both pregnancy. ( my kids now 25 & 20)I still packed the classes at Bally (spinning) and RDV ( mad dog with Schwinn) and LA Fitness. So happy to take your classes and watch you grow your clientele. You’re an awesome strong young lady. Keep doing what your doing we love you❤️💪🏻🐊
Yay! My first job as an instructor was at Bally in Newport News in 2011! 💜
Watching, working out and learning english with you, from Brasil. Thanks a lot!
May Jesus bless you, your baby and all your family!
Just what I needed on a Monday morning 🎉🎉🎉
I think I am speechless or more like windless. You have a propensity of really setting the tone for a new program with the first workout and that held true again - thank you!!! :)😅
Day 1 of SSS V2 did not disappoint! It was hard coming back after 4 days off. The Journey is my favourite, I always feel so great after doing it! ❤ being 💪
THE JOURNEY 😅🤯😃 That was incredible!!! Thank you for the motivation 💕🙏🏻💕 What a tough session 🥵😅
Definitely sweating here in London. What a workout 🎉 thanks so much team KC ❤
I got my June calendar and clicked on todays ride and this first ride was fabulous! I also bought new bike shorts and and I'm ready to roll. I'm so excited to begin this 8 week Sweet Summer Sweat program. I am so proud to be part of this journey. I've discovered that we are never too old, or too young to cycle and take strength classes. At 71, I am more alive and toned then I've ever been. Thanks Kaleigh for making exercise fun while helping each of us get stronger and healthier. ❤❤
Omg! I’ve been gone for a little while with life stuff but this is my first week back and it’s a JOURNEY. Team Journey unite!! So excited to be back-thanks Kaleigh and team!!
Day 7 - O C & S - Done. Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
My journey is to maintain consistency and keep going through my menopausal change. No better place to be than with you Kaleigh! Thank you for your programs. You make a difference 😘
Thank you! My journey is to be more disciplined in accomplishing my goals! 🔥🩷
Sweet summer SWEAT starting out on 🔥!!
Great ride to kick the week off and to start Sweet Summer Sweat! Thanks.
This was fun but tough! That journey pushes me everytime. I think my just coming back from Cancun and enjoying so many foods and indulging etc, made me a bit unhealthy, but I'm back in action!
As soon as the Journey music started I knew I was ready for it. I'm back to powerlifting and some days only have 10 minutes for cardio so I use the Journey. Love it so much!
I knew when you said we were going on a journey that we were gonna ride THE JOURNEY! Yay! My favorite!!! ❤️
Returned to your workouts after a month off with illness. Feels amazing to be back, thanks for motivating me! Lots of love from the UK.
Can't believe I did the journey. 💪🔥 I almost quit if you didn't talk me through it Kaleigh I was a gonner but I stuck it through and I still am coming down from that high of a ride 💖✨️
That was pretty sneaky leaving the pushes out of the description 😂I should have suspected there’d be a journey!
Currently in a bit of a muddle, found this and I'm in, let's go ladies I missed KCF, thank you xx
Sweettttt! Thank you!!! It's a good day to be alive, you're the best 😊
Definitely a good day to be alive - everyday is! Especially when you are a part of the best workout family ever and an amazing coach!!! Thanks KCF!!! Best Journey ride I think i had to date!!
I’m a week late to start but IM HERE! I’ve been out of routine for 3 months and in a bad mindset. Here’s to a new start:) 🎉
Holy push! The best - thank you!
Woo, bring on that ten and third!!! 😆 Made it!!!
Did I commit to myself to increase my resistance last week only to show up today to see a 30 ride WITH THE JOURNEY!? 🔥 My best self is still ahead of me! Thanks also for the second position development. I’ll get it eventually!
Excited to start my first program with you KCF! I have been doing your videos for past 4 months and finally feel ready to get stronger this summer
Kaleigh =goals
Despite the name “tyler” this is his wife Amanda and I started working out after my first, I wish I did!!!
Amazing workout btw!
Sneaky Journey ride! I love it! I'm out of town and the hotel only has a recumbent bike, so I cranked the resistance during the climbs and jogs. The Journey was perfect for that type of bike! Amazing ride as always! Thank you!
Not gonna lie, I've been working out with KCF for over a year now and used to dread The Journey because it was so challenging. But today was different. I did it, challenged myself and finished so strong! I love being here! Let's GO SSS! 🙌❤️
Let’s go SSS V2!!! 💧 ☀️ 🔥
🎉🎉yay day 1 of SSS now I can crush the rest of my day. Thank you KCF
Omg🎉 I made it! That was amazing thank you for your words during the workout! I wanted to quit😢 but you help me move forward with your motivation! I’m litterally crying with happiness!
Girl, you kicked my butt this morning! But I did it and I feel great!
Pretty new to my cycling journey but you have made it so fun!
I'm back.. out of a black whole but I am ready for the journey and absolutely love the cool down... its a good day to be alive. Thanks as always kaleigh
amazing first day!! thank youu 🫶🏻
I was about to start week 2 of last year’s SSS but decided to start week one of the new one so I could use the extra motivation of being in real time with you all! I am so glad I did! 😅 Sweat is pouring down my face right now!!!
Thank you Kaleigh!! I have been off the bike for months and starting this program to get back at it❤
I’m glad I can come back and try again cycling ❤ and finding out you’re pregnant is amazing! CONGRATULATIONS!!🎉
Amazing ride! As always! ❤ Love spending my mornings with this wonderful community 🥰
🙌🏻👋🏻
Just finished Thrive due to illness but better late than never ! Just bought your bundle for SSS v2 and so excited to get started . Thank you so much Kaleigh you are just fabulous !!
I love that you put the Journey on Day 1 of SSS!!!! Woot!!!
Here we go! I’m so grateful to be able to participate in this program, and I’m ever appreciative of the KCF Team! 🚴 ☀️
Wow so good!!! Thank you! I don’t have as much time for fun this summer, as I’m studying for my specialty veterinary boards, but I know I can do it thanks to this program! Strong body, strong mind 💕
I had my strongest journey yet! It was a challenge to keep up with the rpms but I did it! I am looking forward to this program this summer.
My Journey starts NOW! I loved and enjoyed this workout. Thank you for all the hard work you put into each and every workout. You are a SUPERWOMAN🙂
Thanks for a great ride- really was a sweaty one!! And thanks for putting these programs together - takes the guess work out of it for me! 🤗
Omg the journey song when goin back up to 10 I was begging to get out the seat my bum went totally numb bless ya an bump an all the team x
Love you along for my journey Kayleigh and Jason. You really know how to push a body 🎉Love your rides - the enthusiasm and energy just fuels me❤Thank you guys🎉🎉
I really enjoyed another ride with you Kay Kay ❤
Beams of gratitude heading your way, you’re inspirational!!!
Reasons why this ride was so amazing…
1. I feel for and o got sweaty
2. The journey ( sort of like drop sets / pyramid sets) loved it.
3. 2 people asked what program I was doing, and I had to share Kayleigh Cohen’s Sweet Summer Sweat.
Hopefully you got 2 more subscribers. 🚴💪🏼😅
💜💜💜
Omg just was saying I haven’t done the journey in awhile and found this one!!! Omg! 🎉😊
It’s very crazily tough but I felt amazing after!!! Thanks for all the inspiration you have been giving us 🙌💕💕 Happy sweaty summer!
SSSv2 Day 1 ✅️ Idk if it is the sweaty ride or the Mississippi humidity or a combo of both but I am DRENCHED! 😅😅 So happy to start this program!
YOU ARE SO ADORABLE!!! Look at that baby belly!!! Glowing mama.
You still kick my a** with these rides 😂
I am hoping to accomplish SSS2 program Thank You for always encouraging words, ❤
This
Was intense as all of your rides are, of course😂 just about killed me all over again😮Love working out with you Kayleigh and Jason 🎉Happy new school year and with new baby❤
Yaaaay! So happy I LOVED SSS last year (although it’s sweet winter sweat for me 😅). So exited for this! Thank you sm! Let’s do thiiis! 💪❤️
Whew! What a great push, ending with the Journey was a pleasant destroyer!
Yesssssss! Sweaty machine 😅
Absolutely crazy, hard and sweaty. But I did it🎉❤😊😅. Thank you Kaleigh
The ENERGY you have is incredible! I'm visiting family in Michigan. When I come here, I use my mom's Peloton and it never fails, your rides remain top tier to them all!
Thinking of you and your family and Stella girl. She'll be riding with you always. 🫂
That was KILLER 🥵 but I did it 🙌
Week 1 - SSS. V2 - Day 3 - Done. It’s Wednesday and I wanted to ride, rode this ride again - awesome repeat! Plus, I love the playlist! Thank you Kaleigh! Thank you Jason!
🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Week 1 - SSS. V2 - Day 1 - Done. 3rd All Day! Favorited! Oh! Wait. Kaleigh’s coming through the gate with the “new-new” and playlist on complete fire!🔥🔥🔥 Then “The Journey”?! We are not playing are we?!😆 Thank you Peter!😎 Welcome Summer to Kaleigh Cohen Fitness! Ride was so choreographed! Thank you Kaleigh! Thank you Jason! Way to end the day!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Oh my goodness that was a shock as I haven’t done spin for a while- I had no idea you we pregnant but it didn’t stop you or slow you down!! Great class- thank you x
Yay SSS! Wonderful way to start the summer!
After 2 months of straight-strength workouts, it feels great to be back on the bike! Thanks, Kayleigh!
Super sweaty class, it’s feels like hiking mountain!,tku!
That last song was the hardest I've done in any of your rides and the best. Thank you
As usual I expected to be all sweaty, what I didn't expect was all the emotion... That journey made me cry!! So happy I pressed play.
And I agree with most comments you are indeed a superwoman ❤
What an incredible way to start out Sweet Summer Sweat V2! Thank you, Kaleigh, for keeping me motivated and strong throughout my fitness journey!
Watching you cycle preggers has been so inspiring! I did not keep up with it at all with my first but hopefully next time around!
I'm a bit late to the party on this one, but it is a party indeed! 🎉 Ready for the journey!
Loved this work out! You’re a fantastic coach. This session did not feel like 30 minutes. I was so focused on being engaged. 😅
Thank you, thy journey is amazing, my favourite💪🙃
Thank you so much from Italy❤
Great ride! Thanks for your motivation to keep going! Looking forward to next 8 weeks!
Fit Sumner Sweaty v2 start 💪🚴♀️
Great ride ❤❤
You are just truly amazing with your energy and inspiration 😊💪🤗
What a beautiful journey it has been!