Cycling Class #22 | 20 Minute Beginner Indoor Cycling Workout
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- Опубліковано 1 бер 2020
- 20 minute rhythm cycling class is on the beat with RPM. This indoor cycling workout is tailored for the beginners!
Do this indoor cycling workout with me to give that feel of a class environment. Get on your bike and let's do this! Each week I pick my favorite new artlist.io music. - Kaleigh Cohen Fitness
Tips to get the most out of this workout:
Beginners: Stay in the saddle if your form is compromised in 2nd and 3rd position. Decrease speed/RPM if needed. It will get easier, just stick with it and keep pedaling!
Experienced: Increase resistance by 1 on climbs and jogs. First sprint song, sprint at 6 instead of 5 and increase to a 7 when in between sprints. Push yourself outside of your comfort zone!
Everyone: Always make sure to have resistance on the flywheel at all times. This will protect your knees. In 2nd and 3rd position, the minimum amount of resistance is a 7. Again this will protect your knees. Have fun!
Resistance is based on a 1-10 scale. I use the numbers between 5-10. If you imagine you are on bike with a hill in front of you, the 5 is the very start of that hill, more than a flat road but enough to feel something under your feet. Your 6 is just a bit heavier then and your 7 is middle of that hill. The 7 is getting pretty heavy, but something you can maintain for longer periods of time, while still working and pushing. 8 and 9 are heavy! We reserve those for climbs and sometimes jogs and jumps. 10 is the top of your hill! This is very heavy and we will only stay there for 30 seconds or less. Because all bikes are different, 1 full turn may not equal 1 addition to your resistance, it might take more or maybe a lesser turn. This allows for an individual approach to resistance and will also gives you the ability to grow in your cycling workouts! Once you begin the class all of the information will fall into place and you will be a pro before you know it!
You can follow along with the RPM that I call out. If your bike does not have a computer to show RPM, you can stay with my leg speed or even a little slower. If you are going above my leg speed add a little more resistance!
🟢New to my indoor cycling class workouts? START HERE! 👉- • COMPLETE BEGINNER'S GU...
🚴♀If you are using this indoor cycling class workout for a stationary bike or exercise bike workout and cannot go into the standing positions, 2nd and 3rd, but would like an added challenge during these, TRY THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance here but try and keep the same cadence.
🎶Indoor cycling music can be found at my Spotify 👉- open.spotify.com/user/7nc3361...
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• Cycling Class #22 | 20...
🟢Next indoor cycling class! - • CLASS #23 | 10 Minute ...
💁🏼♀ Hello! I'm Kaleigh! I attended my first Spinning class when I was 15. Since then I've been addicted to indoor cycling workouts. Now, as a certified Spin class Instructor and fitness trainer, my goal is to provide you with fun, motivating, and energizing indoor cycling workouts that motivate you to be YOUR BEST YOU! This is cycling motivation! Thanks for cycling with me!
🔴 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.
#cyclingclass #cyclingworkout #beginners - Спорт
I love these quick 20 minute workouts when I don't wake up early enough to do a full 30 or 45 minute one!
Exploring these older rides as a top off to the strength in Incredible. This was perfect, not too hard, not too easy, just right. Love you KC!
Kaleigh,
I am 61 years young and used to Spin, but have not been able to for roughly 2 years due to health issues. My Spin site closed due to Covid. I am thrilled to find your excellent videos online. I just completed my first ride with you and will be riding daily now. Thank you for all you do!
Hi Mary!! Yay!!! Welcome, I’m so happy you’re here!!! 🤗🚴♀️💜 So glad you found the channel and enjoyed the ride!! You’re very welcome and thank you for the kind words!! I’ll see you soon!!! 🤩
My daily dose of Kayleigh - thank you - I’m no longer quite a beginner but these beginners workouts are great for people like me in mid fifties I just sometimes up the speed or resistance to match my fitness levels thank you so much.
Yay!!! That is perfect!!! So happy to hear you can modify and make it your own! Thanks for working out with me!! 💜🙏🤗
Searching for beginners cycling workouts after a total knee replacement seven weeks ago and your workouts are perfect. I can’t do high impact now, but cycling is just what I need. My knee moves so much better after a ride with you. I am rotating through your beginner programs and love them all. Thank you!
Awesome challenge to start or finish❤🎉 You are so wonderful to work out with Kayleigh and Jason🎉
I am a beginner and your workouts are perfect for me ! 20 minutes 3 times a week suits me for now and I don’t feel discourage when I know I just have a 20 min workout to do 😜
So glad I found these/you Kaleigh- I'm a soon to be 60 yr old English guy forced into buying an indoor bike by my girlfriend - love your enthusiasm and supportive manner - thank you!
Aww!! Thanks Simon! I really appreciate it! 💜😄 I’m so glad you’re here!!! Welcome to the channel! I like the way your girlfriend thinks!!!🚴🚴🚴
My first proper work out in almost a year getting back on the bike. This is perfect for beginner. Not too easy. Not too difficult. Just right to make me want to get back on tomorrow
I love going back to the older workouts. A great well rounded and effective workout. Thanks.
I'm new to cycling, Kaleigh, but not to fitness. I am a Revelation Wellness instructor. This was the perfect lunchtime break beginner class for me. Grateful for you and the joy you bring to my day!
Omg!!! Today was the first time doing a spin class. My husband just bought me a bike so I can get back in shape after baby #3. Needless to say this kicked my butt. But I'll be back for more. Love your style and energy!!
thank you for doing 20 minute workouts, that's all I'm ready for right now!
Yay! You’re welcome, Cheryl!!! 🙌
Just got my first spin bike. For my first work out I followed this video, and I absolutely loved it. Thank you
It's amazing to note this ride was recorded almost two years ago... Timeless and effective as ever!!! Thank you! 🚲🚴🚵💗💗
This is my 3rd cycling workout and all of them have been with you. Thanks for giving the tools, instruction and inspiration!
I’m working out after so long. I’ve only done a couple of spin classes ever that too long time back. I started this and was ready to give up in just five minutes, but i made it through the entire class and I feel great! Thank you for keeping us engaged during the class with all your comments, especially about the form. 💕
Hi Neha! So glad to hear you made it though!!! 🎉 Amazing!! Way to go! 💜🤩🙌 You’re very welcome!!! ☺️
I just bought my first indoor cycle because I am too lazy to get up for early classes at my gym. Have done two of your beginner workouts and love them and YOU! You're great and I'm so glad I discovered your videos!!!
Hey Amber!! Awesome you got a bike and can now do it whenever works for you! That's perfect! So happy to hear you're enjoying the workouts! Thanks for working out with me! 💜💜
Did this as one of my first attempts in cycling classes at the start of the year, revisited this one today and had to UP THE RESISTANCE!! I can’t believe how far I have come and it’s all thanks to you for making these videos and being so uplifting! Hope you are feeling better and can’t wait for more videos!
Wow!!!! Robin, this is amazing to hear!! Way to go kicking butt! 🙌🎉 So proud of you! My leg is feeling much better now too! Thank you! 💜
Thanks! Did first 20 minutes. Will be back!
Loving these early videos ❤️
Thanks so much! Came back for my second try. It helps so much. Going to stick with this video for a while and then try others.
Thank you for being so awesome
Amazing refresh ride. Thank you thank ya
Break yesterday, back today! Thanks!
Wooo!!! Go Andy!!! 🥳💜🚴 Rested and ready!
Was feeling a little lazy today so I went for an easier workout and this was perfect. Thank you!
Thank you for starting my day right :)
Awesome workout, I'm new to the spinning world and I'm glad I found your channel, you rock!
Absolutely love all ur workouts!! Even when I don’t want to ur upbeat attitude let’s me spin on sister!!
Aww!!! That’s awesome to hear!! Thanks, Janice! I’m glad we can workout together! 💜🚴♀️🎉
Second class with and thoroughly enjoyed it - thank you Kaleigh. Back for more to add to my gym routine now we have a spin bike. The Good Lady Wifey does you classes too as she loves spinning 🚴🚴♀️👍
Awesome! I'm so happy to hear that you both enjoy them!!! Whoop whoop! Keep kicking butt!
i love indoor cycling these videos are great.
Awesome! So happy you like them, David! Thanks! 😁🎉
Cycle 21. Skipping the long one and saving then for the weekend as I'm too pushed for time. Another great workout though. Thank you again..👏👏👏💖
Awesome! You’re welcome Jeff!! 💜
Did your class for the first time my first cycling
Yay!! Way to go, Greg! 🥳
New to cycling. Thank you!!!
Done for tonite! Thanks Kaleigh! One more month to go, to achieve my flat belly 😅 🙇🏼♂️
Yay!! 🙌💜
Love ur spin classes
Hi, I have just started indoor cycling on a spin bike, I have been riding a road bike for some years but at the moment with winter and getting on a bit in years 63 of them I find your class are a really good work out and unlike road cycling when Im worn out I can get off and I am at home,Result. Thanks.Andy
Hi Andy!! Awesome!!! 🚴 It is definitely a bit different than road biking! Glad you’re getting a good workout!! Haha! So true! 🤣A total bonus to be at home when you need to take a break! 😆🎉
Just finished your workout. I love your classes, new to riding but you help but explaining everything. Looking forward to trying your other classes.
Hi Heather! Welcome to the channel! I'm glad we can workout together! 😄🎉🙌 See you on the bike!
I m new to cycling and today is my day 20 , been following your workout since day 1 and have tried 5 of your workout videos . Thank you for the awesome videos.
YAY!! Charlene, that is amazing to hear!!! Keep kicking butt!! You rock!!
Thanks so so much for this.
I'm really out of practice with working out after a prolonged period of chronic depression (like an actual decade), so having something like this for proper beginners is amazing. I have a lot of body confidence issues that makes exercise a really big emotional hurdle, and I barely thought about that at all because of your positivity and encouragement. This video is literally a gift. Thank you.
You are more than welcome!! I am so happy to hear that you enjoyed this workout! 🙌🏻🎉 Thank you for sharing this. 🙏🏻 Keep up the amazing work! 😍
Workout #3 with KCC! Did not stand up as I was sore from yesterday ;) but feeling good right now! Thanks so very much!
Awesome!!! Go Jacqueline!!! 🎉
Thank you so much for these videos!! Im so excited!! You are the best! 😎🚲
💜💜💜 You’re very welcome and thank you for your sweet words!!! 🙏🏻😄🤗
Second workout with you Phew. Great motivator. Rand new bike.
I use to do spin class I guess 15 or so years ago. I like to stay in shape and after the gyms all closed I didn’t know what to do. All I had was a yoga mat. So I bought a spin bike. Anyway I guess you can call me new. I’m 59 yrs Old and found you on UA-cam. I just did this beginners video and it was rough, but I got through it. I just wanted to thank you for putting on these videos. I’m hoping by the time the gym reopens, I’ll be ready to take a class and not feel self conscious. Stay safe and healthy. Looking forward to more classes. Thanks, Lisa
Lisa, this is amazing!!! 🙌🏻🎉 Yay for getting a bike at home and keeping up with your fitness during these tough times. Your persistence and dedication are awesome!! You’re going to go back to the gym when it opens and kick some butt!!! 🤩⭐️ And I cant wait to hear about it when you do!! 💜
Hia! I've been following your workouts for about a month - I used to do spin 2 to 3 times a week but using your 20 mins beginner sessions to get me back into it. Love the variety!!
Hi Sian!!! Yay!!! That's awesome! Thank you and I'm so glad we can kick butt together!!! 💜💜
Redid this after six months of working out with you. You promised I would get stronger and I have so improved from 'struggler' to absolute ' butt kicker'. Thank you Kaleigh.
Eek!!!!! This is so amazing!!! 🙌🎉💜 Way to go! Awesome that you came back to this to see how far you’ve come!! Love it! Keep kicking butt, Marina! ☺️
I’m an absolute beginner and still couldn’t stand on the pedals yet but I plan to. It’s a goal! Thanks for a great workout!
YES!!! Love the goal you've set!! It does take some time, but you will get there! Keep kicking butt!! 💜💜
I have always love cycling but with my job and now the lock down It has been years I have neglected it. Now I have a brand new home spinbike and I have started following your workout after years of sedentary lifestyle. Must admit I hate you soooo much when I am doing it but love you so much after XD I am in the second week of 20mintues work out x day and I am fully motivated to reach 30 minutes next week and may be because I really belive in it I feel like I can already see results! My legs are lighter, my body so rested more after then before the work out. I feel amazing! Bye bye confort zone! I'll see you later XD XD XD Thanks for all your passion!!!!
Hi Ilaria!!! YAY for getting a bike and welcome to the channel!!💜 You are kicking serious butt! So amazing to hear your progression! 🥳 Keep it up! I'm so glad we can workout together!
Love this UA-cam video second day at it my favorite number was a six but I am embracing the seven thank you
Yay!!! 🎉 That’s awesome! 🤩🚴♀️💜So happy to hear that!!!
Great workout and thanks for the stretching at the end!
Hi Cindy! So glad you enjoyed the workout and stretch! 🙌💜🤗
I tried this work out after using the beginner workouts for a couple of weeks. I am finally able to do the standing cycling, so I consider that a win! I had surgery on my heel last fall and the Achilles’ tendon was cut and reattached, making walking long distance very painful...cycling is so much better...love your workouts!
Hi, I'm the new one 😊 and you have one more big fun of your training, delightful 💝
Yay!!! Thank you, that is so kind! I’m so glad we can workout together! 💜💜
New to cycling, thanks for the inspiration!
Hi Denise!! That’s great!! Welcome to the world of cycling!! So happy you’re here!! 💜🎉🙌
Thank you, day 2, love it
YES!!!!!! That’s awesome!! 😍🤗🎉
Hi. I'm new to indoor cycling. I just started following your beginner workouts and their great! ❤
Hi Shandar!! Welcome to the channel! I’m so happy you’re here! Thanks for working out with me! 💜😄
Very happy to follow your beginner cycling workouts . Love the sprint one. Do you have a sprint video little longer say 25 min.
Fantastic workout. Love your videos :)
Yay!!! So glad to hear that!! 🚴♀️🔥Thank you, Ashley!! 💜😁🙏🏻
Tough but awesome😅!
Great job! I was an avid spinner about 10 years ago and just now getting back into it from the comforts of home. This is a great way to get back into the "spin" of things!!! Thank you!
Hi Robin!!! Yay!! 🎉 Awesome you’re getting back into it and enjoyed the ride! Welcome to the channel!!! 💜🤗
Thank you so much for your awesome workouts. Your energy is so amazing and I love all of your encouragement throughout. You rock ! I was looking on Spotify for the playlist to this workout but I couldn’t find it. Would you be able to point me in the right direction of the name of the playlist pretty please. Thank you for being so awesome
Awesome 😎
So many thanks
You’re very welcome!! 💜💜
Fist time cycler! Been watching your how to videos and this was my first workout! I’ve been a long time runner and blew my knee out, so I’m trying to find a love for indoor biking! Your videos have been super helpful! Thank you!!
Hi Robin!! Yay!!!!! 1st workout!!!! That’s awesome! 💜🤗🎉 Sorry about your knee. 😞 I’m glad you can still get your sweat on!
Great workout, thank you
Yay! You’re welcome! 🤗
Great work out I loved it
Hi Juli! 😄 I’m so glad you enjoyed this!! Thank you!!! 💜🚴♀️💜
Awesome love the video i havent done the more advanced once but im headed there. Ty
Great workout, once again!!! Thank you for putting these up ❤️🙏
Hi Jenny!! Woo! 🚴♀️🎉 I’m glad you got a great workout out!! You’re very welcome and thank you!! 💜🥳🙏🏻
I love your clear directions, especially telling us the RPM as my bike does not have gears and I’m just getting used to the tension. Second workout ✅
Yay!!! 🎉🎉🎉 2nd workout! Awesome, Julie!! 💜 Thank you so much for the kind words!! 🙏🏻🤗
I'm new to cycling and am loving your videos! I'm a runner and consider myself fit and these kick my butt!!
Woo!! 🎉 Awesome! 🤩 Thank you!! 💜🙏🏻Welcome to the cycling world!! They kick my butt too!! 😆☠️🔥
Thank you for this excellent workout! I'm in the process of getting back in shape after a severe injury and purchased a spin cycle last Fall to help with that. I'm getting stronger every day and this was absolutely perfect for I'm at on my fitness journey. I look forward to doing more and working my way up to longer workouts. 🙂
Got my bike all set up and today was my first workout from home! Love your videos, thank you!!
Yay!!! 🎉 That’s awesome! Welcome to the channel, Jayme!!!! 💜🤗 So glad you’re here!
That was awesome!! :-P PHEW!!
Yay!!! So glad you thought so!! Thanks, Beverly!!! 💜🤗🎉
Done for the day. Late start because of job interviews but done none the less. Thank you.
Woohoo!!! 🤩 Awesome you still got your workouts in and I hope the interviews went well! 💜💜
Absolutely loving these workouts! And the bloopers are the best😂
Yay! 👏 Thanks India! So glad you like them! 💜
Gracias ☺️
You're very welcome! 💜
Great workout! I've been doing #44 for the last two weeks and decided to try this one to change it up. Loved it! Great way to start my day.
Yay! 👏 This one feels like so long ago! 😬 Keep kicking butt Wanda! 💜
Love this workout.!
Loved it!! I appreciate that all your instructions are so clear. Got a late workout in tonight, so these 20 minutes were perfect for a late night workout. I'm a sweaty Betty even with just 20 minutes.
So happy to hear you loved it!! 🤗 Thank you! 🙏🏻 Yay for getting your workout in no matter the time of day!!! 🥳🎉🙌🏻
Three days in a row now! Thanks for the videos I would have been lost on what to do on this bike.
Yes!!!! 🎉🎉🎉 That’s awesome, Craig!!! Nice job kicking butt!! Keep up the amazing work!! 😍🥳🤩
I just stumbled across your videos and I love them. You have such great energy and you're super encouraging. Thank you! I'm relatively new to cycling.
Just starting exercising again after a long time of no motivation ( due to lockdowns) second video of yours and am loving it! Perfect mix of not being too difficult but also gives me a challenge!
Thank you Kaleigh Cohen, my first time with you. Loved it 😊❤️
Yay!! That’s awesome, Theresa!! 🤩💜 Welcome to the channel! So glad we can workout together! 🎉
Thanks for that amazing work out
💜🤗 You’re welcome!!!
I did this class as a burnout after a 45 min barre class. Boy do I feel the burn! Also it was nice to get back to basics. Loving this channel!
Oh my!! What a good combo!! 🔥🤩 Thank you so much!!🙏🏻
You are a fabulous spin teacher. I just got a bow flex c6 bike. I have some SI problems.
Hi Lorraine! Awesome that you just got a bike! 💜 Thank you! ☺️🙏🏻
I loved it!
😁😁 So happy you hear that!!!
Another great ride! Thank you! Your outtakes are great btw!
💜💜💜 Thank you, Amylyn!! I’m so glad you liked it!! 🚴♀️🎉😍
Great quick workout! Thanks!
🤗🤗 You’re welcome!!!
Thank you for another great workout!! Yay! 🚴🏼♀️🔥
You’re welcome!!!! 💜🤗🥳
Thank you for a first time workout.
Two of my favorite quotes kept going through my head:
Embrace the suck and
Work hard when it's hardc to work
Proud to say I did the whole workout with you, thanks again
Hi Lori!!! Yay!! 🥳🎉💜First time! Welcome to the channel, so glad we can workout together! Awesome job!!! ✨🔥🚴♀️ You rock!!! 😁
I’m new to cycling and I’ve done 2 of your workouts and I love them! Thank you!
Yay!!! That’s awesome, Teea! Welcome to the cycling world! Glad we can workout together! 😁💜
best ever workout for begginers!!!! greatings from Poland :)
Thank you so much!!! 🙏🏻 Woo!! 🎉 Poland!!! Awesome to workout with you!!! 😁
I love it. I started working out again about 2 weeks ago so i still need a little time to get my old form back. But your workouts are so much fun and really motivate me. Thanks for that 😃
Yay!! So happy you enjoyed it! You’re very welcome! 🤗💜
Thank you for making these videos! I just bought a spin bike and am new to the bike world but I am an active person who does daily hiit. Thank you!
You’re welcome!! 😊 Welcome to the bike world!!! 🥳🎉 It’s a fun place to be!! 🤩
Amazing 2nd class. I held my own and look forward to improving!! Ty for your great guidance and.support
Yay!! That is great to hear, Nancy!! See you soon! 💜
Thank you for your workouts and enthusiasm! Keep them coming.
😁🤗 You’re welcome!!
I thought this was easy when you posted, but after being sick for four days this workout was a welcome intro back into my workouts! Thanks for continuing to post varied workouts for all levels and lengths. Celebrating those almost 2k subscribers🥳🥳🥳
I’m glad you’re feeling better!!! 🙌🏻🎉 You’re welcome and thanks!!! 😁
thanks for this workout...getting back in shape!!
🤩🙌💜 You’re welcome, Mayra!
Thank you once again. It’s Monday but it’s done 😍
YAY!!!! Awesome way to start the week!!!! 💜🎉
I thought this was too easy when it first posted, but since I love a 20 min ride before I lift I just adjust sprints and climbs to a higher resistance and it makes it challenging for me. 🤩🤩
Yay!!! That’s perfect!!! 🤗🤩🎉