10-minute ENCORE | Add to ANY workout!
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- Опубліковано 17 тра 2024
- Add this 10-minute encore to the end of any cycling workout to take your training to the next level!! This quick 10-minute challenge is packed with motivating songs and challenging pushes!! I am so excited you decided to take this extra challenge!!
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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.
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ADD IT:
DESSERT!- • Video
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 - 2:47 JUMPS | Born for This by CRMNL
2:48 - 6:25 ROLLING HILLS | Queuing Love Songs by NIGHTCAP
6:26 - 9:27 SPRINT TO THE TOP | It's Going Down by Damned Anthem
9:28 - 11:21 COOL DOWN | Feeling Good by Upstate
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.
MB01QEYGXBQJDN1 - Спорт
Can we just all appreciate Kayleigh's motivating upbeat personality. No matter what kind of day im having, her videos lift me up!
Every time I see you drop a towel I mean to come and tell you my solution to this, but I always forget after the ride is over. On Amazon I found a roll of elastic with button holes all along it. I cut a decent length, sew a button on it, and thread it through the tag on the towel. If the towel doesn’t have a tag I just cut a small hole near the end seam. Then I attach it to my bike before my ride. The elastic allows the towel to comfortably reach your face but if you drop it the towel still stays connected to your bike. Sadly the only thing I can’t do is a towel ‘cheers’ at the end of the ride, but I’m there in spirit. Lol
16w pregnant & working out with you three times a week! Just finished this and a 20min ride! Wooohooooooo!!
Getting brain surgery soon and this is the ONLY form of cardio I can do. I've fallen in love with it! Thanks for teaching these. PLEASE give us many more :)
Only here because you're so positive and encouraging...really wanted to tap out at the end of the regular workout. As always, thank you for all you do❤
My first time doing a 10 min encore instead of a 5 min tabata-it’s a new era! Thank you! Missed the Sat fam today
🎉rolled over here from the 20 min HIIT RIDE!!❤
I had some extra time and energy today so I thought, "Why not add an encore?!" Soooo happy I did. I feel amazing. Perfect addition to my ride today.
I forgot how amazing this Encore is! Wow, everything is burning 🔥 😆
I am PROUD right now. 🙌🙌🙌. You are amazing Kaleigh. Thanks for getting me stronger. ❤
Never get tried of doing your class 🎉
🇨🇦 you are my move-a - mator!
Going for the encore!!! Let’s do this!!!
These videos have made me fall in love with spinning ❤
I love this new encore. I absolutely did not want to do it but I had to get to 45 minutes so I had to. And welcome little change.
Next level 😃😃😃 !!! Feeling incredible 🥵👏🏻 Thank you so much 🩵🩵🩵
Great encore per your usual Kayleigh and Jason ❤🎉
That was so fun!!! 🥵💪🏼
Loved adding this to the ride today!!! My goodness there for a time I didn't thnk I would make it but I pushed through!!! You can absolutely motivate someone to keep going!
Loved this encore! I am feeling good!❤
Thank you I needed that my husband has stage 4 lung cancer and this is what gets me thru 😊
💜💜💜
Yessssssss!!!! 🚴♀️🚴♀️🚴♀️
Love this new Encore!
Whoa 🔥 haven't done an encore in a LOOONNG time I made it woohoo thanks for the extra push 💪
Wheeeewww!! 😂This on top of the EDM ride! Oh Mama!! Sweat river! Loved it, thank you!
20 min ride plus this encore! Perfect combo for my end of the week. ❤❤
I am grateful. I worked out 20 minutes your burn HITT and then did this. I am still learning that my mind is my barrier. ❤🎉😅😊
Loving the new encore!
Love this new Encore ❤
Thanks ,I started 8 days ago and I'm empowered ❤
I pressed play ▶️ and what a great encore! I still had some energy left from the ride before and I wanted to challenge myself. Thank you thank you Kaleigh ❤
I found you two weeks ago, and I apologize for cussing you out daily 😂😂😂❤❤
Thank you so much for helping me push myself ❤ You rock 💪🏼🤩
Fantastic encore! 🎉
Thank you, that was awesome. Sweating bucket loads of power!
This was so good! I love your Encores! They are the perfect finish to your rides! Thank you!!
Awesome sauce!!! My body is Boracay 🏝️ Paradise ready!!! T-minus 4 days 🛫
This is what I needed 🎉
Just did a 20 minute lower body dumbbell workout and finished with this encore, kicked my ass! Love it!! Love u n your amazing energy and music!!❤ needed this!
Perfect add on 👏
☑️ done❤
Doing this one before the Lower Body today! Whew!
Great encore 👏🏻👏🏻
This was such a great encore. Thanks so much
I’m so proud of myself
You are the very best!😅 I love it ❤
New to the bike love your workouts
I took the encouragement and went for the ENCORE today! Loving sprint to the top…feeling stronger with each push!! Thank you KC 🩵🔥💦💪🏻🥰✅
Awesome finish 🎉
Plus 34 min power ride❤❤
Loved it!!
Love it...went extra today post strength exercise 💪 👍
Wooooohoooo🎉
Don’t think about that encore! Just tap and GO!!😅💪🏼
Done!!!
And I encored again! Phew
I love that you said this, no more turning around at crappy speed bumps. I’m going!!
Woohoo 🎉Encore time ❤Love all you do Kayleigh and Jason ❤
Absolutely perfect after 20 minute HIIT!! I love ya!!!!❤🎉
Perfect pair with your 20 min LITT ride Kaleigh. I wasn’t feeling like riding today but after your rides, I feel so much better. Thank you for lifting my spirits up this morning. Have a lovely day ❤
Encore complete 😅❤
Killer! 😅
omg 🎉❤
Encore ☑Thanks, Kayleigh!
My first 10 minute encore!!!!
Loved this new Encore! 🤎🖤💙
🔥👏🔥👏 thanks for the encouragement!!!
This was and is a great encore and finisher - that first track really fires you up! Thanks.
Done plus 20 min motivational plus Tabatha encore❤❤❤happy new year🎉
New Years Resolutions: Do every encore!
Loved this! Went so fast! Can’t breathe! 😂 😊
Holy Moses 😅
More morningv short rides!
❤
Great, I only had 15 mins so snuck this one in! I am a regular of yours for a few years and I love you but can I just say the music on this was very loud and grating, sorry I thought you might like some feedback. I'll be back tomorrow for long session, thanks so much for what you have done for me xx
Never done an Encore, but here I am. This is a great ride. I know it's still Winter, but Summer is right around the bend and sunshine and beaches here I come❤❤
The most difficult encore
Ever
Sprint to the top! Loving this new ENCORE! Thank you KC🙌🏻🔥✅😘🩵
Go to philippines @kaleigh