30-minute EMPOWERING Indoor Cycling Class

A workout to empower you, songs to motivate you, and 30 minutes to get strong! YES, we are here for it!!! This cycling class is bringing the power the entire time through! This ride is intense, so I won't sugarcoat that, but I will say, that by the time we reach the end, you are going to feel accomplished and strong! Stronger here to be stronger out there, both body and mind!
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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:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
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KCF merch- kaleighcohen.com/shop/
Spotify playlist- open.spotify.com/playlist/0j5...
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
ADD IT:
ENCORE!- • 5-minute TABATA ENCORE...
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 - 3:13 WARM UP | Do It Right by enemyrun
3:14 - 5:51 JUMPS | HIGHER by 1v1
5:52 - 8:46 ROLLING HILLS | She's Got a Ticket to My Heart by Basixx
8:47 - 11:26 FREEZES | Giants by Roy Tosh
11:27 - 14:49 CLIMBS | I've Had Enough by Night Arcade
14:50 - 18:24 INVERTED SPRINTS | Get Together by PRTY ANML
18:25 - 20:39 JOGGING SPEED | I Am The One by WILLPWR
20:40 - 23:31 RIGHT/LEFT | Come on and Bring It by DEVMO
23:32 - 26:32 SPRINTS | Not Done with You by HOUSE OF SAY
26:33 - 29:19 CLIMBS | Invincible by Kairo
29:20 - 31:21 COOL DOWN | Against All Odds by Lavender Days
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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