35-minute BUILD & BURN CIRCUITS cycling workout!
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- Опубліковано 31 тра 2024
- When you combine 3 circuits and increasing RPMs, you get an amazingly awesome BUILD and BURN workout! This ride is structured to build your endurance while burning fat providing you with a solid cycling class! There are 3 circuits in this ride, each circuit will begin with a rolling hill, then from there, each song will get progressively faster! There are 4 songs in each circuit and each circuit will vary in working songs! We have just over 30 minutes to get our sweat on and no doubt, feel absolutely extraordinary by the end!
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:
ENCORE!- • 5-minute TABATA ENCORE...
DESSERT!- • 5-minute POST-CARDIO W...
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...
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 - 3:19 WARMING HILL | THE OTHER SIDE by Oliver Michael
3:20 - 6:08 TICK TOCKS | Get Loud by Laurell
6:09 - 9:28 JUMPS | Me sugar by Don Zeitune
9:29 - 11:38 INVERTED SPRINTS | Next Big Thing by Gold Bones
11:39 - 14:27 ROLLING HILLS | Losing My Mind by Galosh
14:28 - 16:31 CLIMBS | Get It Done by Blackway
16:32 - 19:15 JOGGING SPEED | Playing With Fire by CRMNL
19:16 - 21:42 SPRINTS | You&Me by NM
21:43 - 25:03 ROLLING HILLS | Stomp by 1WayTKT
25:04 - 27:38 SWITCHBACKS | This Is My Empire by Hotline
27:39 - 29:59 INVERTED SPRINTS | ZOOM! by WLDHRT
30:00 - 32:54 SPRINT TO THE TOP | Wait No More by NIGHTCAP
32:55 - 34:07 COOL DOWN | Smile by Ryan Innes
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.
MB01ZL82JFAYMU6 - Спорт
That feeling when you halfway through and realize your forgot to start your watch.
🤣🤣🤣
Me last week 😭
Oh no!!
😫😩
😱
Thank you Kaleigh for a fantastic workout. ❤
Whoa!! All over again😮Sweat, fun, challenge, boost and lots of endurance 🎉❤You guys rock Kayleigh and Jason❤❤
You know it’s a gooder when Kaleigh has her hair up!
This ride should be called build, burn and bangers because the songs are so good! 🎵
likely
Yes great playlist!!!!
My empire is some tune!! I could ride my bike thru a brick wall to that song!
It burns so great ! I’m actual strong enough to stand a little on my bike!!!🎉🎉🎉
Love, love, LOVE circuits! ❤
Sunday morning wake-up! Thanks!🎉
Week 4 - INCREDIBLE - Day 24 - Done.🏁WINNING🏁⚡🔥⚡🔥⚡🔥⚡
That burn was good!!! Thanks girl for pushing me!!!! Woohoo! 🫶🏼
Tears and sweat of joy as I cool down ❤️❤️❤️thank you Kaleigh
RADICAL, KALEIGH!!!! :) 🎉🎉🎉🎉🎉🎉🎉🎉🎉
That burn tho! I wasn’t sure I was going to make it but I did 🎉🎉🎉
Reached for one of my favourite rides. It burned SO good!
My god lol. It burned. So good.
Googogo more 35' classess. It birrn
Legs are Enfuego! Awesome empowering ride. Brain is clear as a whistle, legs are quivering and the lungs are pumping! 😅😂 Thank you!
Girl. What did I just click on???❤😂
Hurt so good.
I stay for the applause 🎉
It burns…. So spicy!
And the 5 minute dessert… So sweet!
Happy Monday! 🎉
That BURN has left a SMILE on my face!! That was a drop the mic kind of ride! Awesome! Amazing! Fantastic!! Thank you KCF 🔥🔥🔥💪🏻💪🏻💪🏻🩵🩵🩵🥰🚒🚒🚒💦💦💦✅✅✅🎤💥🤯
It burns so good!!!!!!🎉🎉🎉❤❤❤
That was fun! It burns soooooo super-tantastic 😀❤
Burned so good, definitely was not excited but feel so good now that I did. Thanks Kaleigh!
I love this ride!!!🎉🎉🎉 I was sore and had my "worst" ride yesterday, so I am so happy to start my Friday with this. ❤
Whooo, it burns!!! It burns a lot! 🎉
What an amazing ride! One of the best play lists ever!! Felt tired...now I feel energised ❤
Awesome Awesome Awesome ride!!! So fun, a lot of variety... Basically a no repeat workout on the bike!!! 💜 And "la chanson en français" was pretty cool too 😜As always, KCF never disappoints 🥰🎉🎉
I lost count how many times I screamed "Are you serious??????" 😂 It burned like crazyyyyy!!! Thank you for this workout, I finished with a big smile and shaking legs.
Get Done 😊. Got it Done Awesome, felling the Burn 🔥 TY KC & JC music on 🔥 ❤😊
Completed!! Getting back into working out after surgery. Thank you for your positivity. 😊
Loved it. I have been working out with you for 3 years and cannot imagine my workouts without you 😊
Built and burned sooooo good!!! Loved this ride!🚲🚴🚵🔥🚀💓💗💖
Accidentally rode the 2nd half of the last song on 10 and thought I was on a 9. Definitely wouldnt have been able to do that before SSW. Glad I did this ride even though I am exhausted
Great ride KC- your music selection was very good for this ride- Thank you!
Just as fabulous 2 months later. Thank you! Done!
One of my new favorites! It burns soooo good!🔥🔥🔥🚴🏻♀️💪🏻❤️
🔥 BOOM 🔥 ZOOM 🔥 BURN 🔥
Buuurnnn!!! ❤❤❤❤❤
I think this may be my favorite ride ever. I love the energy and the playlist!! Definitely going to be coming back for more.
Confirmed! My FitBit stats make it abundantly clear! Cycling with Kaleigh kicks my butt much harder than me training on my own with upbeat music or watching entertainment. Thanks for creating this great content that helps me stay motivated, energized, and healthy! 🚴♀️💪🏼🤘❤
It burn so good!!!! That 10 at the end was a killer but I loved it!!!
Great energy, great workout. Love love love starting my day with you 🎉
Love the top knot and this workout!!! 💙🩵💙🩵
Best classes eveeeeer! It burns soooooo fabulous 🤩🥳💪💪💪
Fun ride that helped me bust through a wall. Thanks KCF!!🎉
I came, I died, it burns so good and now dessert! Thank you, love your spin classes and the upbeat vibe!
I just barely made it. Thanks for pushing me. Awesome
Oddly enough, this was a peaceful ride
Awesome Ride. Love this circuit series.
Thanks for pushing us and reminding us of the proper form
I have a kids birthday im prepping for…. I need this!!! 🥳🥳
It burns soooo good!!!! It's one of my favorites!!!!! Love the ciquits. Great ride!!! 👍 😊😊❤🎉🎉thank you
🙌 for that burning. Thank you !
Oh wow, is what I have to say here!!! Love this ride and the 2 circuit format!!! Great music, moves and energy!!! Awesome!!! 🚴♀️🌟🌟🌟🌟🌟💯
it's perfect
Ohhhhh the 🔥is real with this one! Hit a 3 towel record for a 30 minute ride 🥵🫠💪🏻 loved the circuits, merci 🙏🏻 🙌🏻💜
It burned and I loved the positive vibes !
That was LIFE CHANGING!! Best sweat ever!
Holy smokes that was awesome! It burned and I feel great! Thanks for another fab ride!!
You’re getting me through a biking injury. Thank you!
Kaleigh just did this..lungs couldn't do the last 10, but otherwise I kicked my butt...delighted with myself. Thanks for pushing me
It burns and thank you for making my Monday great. Also, it is so much fun to find where your littly puppy doll is. Sometimes it is under/on couch, on the frame and I found it on your bike today!!!!! Love it!! ❤
I love the zoom song!
GIRL it burns so good!!! Love the intro to this too, if that’s not exactly how I was feeling this Wednesday morning 😅 what an amazing ride 🎉
Hi!!! I made it!! To the smile song all the way! 💪💪💪💪
Intro faces….. nailed it!! I definitely felt happy and accomplished at the end of this one. Loving the circuit format.
Went by quick for a 30 min. Burns nicely! Even with the kiddos breaks needed.
I made it, it burns. And girl..that intro was my face at first 😂. Loved this format. 🎉
Made it. Thank you for your motivation and keeping me going. Going to make this a great year!!!
I felt the burn!!!!
Burn, burnt, dusted, and done! This was an intense ride! I really enjoyed the circuit style and great variety of moves! Thank you for another wonderful workout!
Kk......I'm not sure how this one passed me by, but another awesome home run!!!! You never disappoint!
OMG! Kaleigh, I THOROUGHLY ENJOYED THIS RIDE! Format was ah-may-zing! Yep, it burns real good!
It burns in the best possible way.
Yes i made it, we finished the line together ❤
It burns so bountifully! 😂 Let’s go week 2 of the August calendar!!!
🔥🔥🔥🔥🔥🔥 it burns sooooooo goooood!
That wall is finalllyyy being chipped away, bit by bit!!!
❤ Thankyou Kaleigh ❤🙌🫶
It burned so good! So excited we got to do 6. We never get to do 6 … worth all the climbs to get there! Awesome ride as always!
So I love the workouts AND music. After a workout, I write down songs to add to my 2nd grade playlist that I play in the morning to get my kiddos going.
Let’s get to work
Keep moving
Get it done to name a few.
Burn-soooo good KC
Burn baby burn, it was burnalicious!
Loved this one. Very challenging and I was dripping by the end of the Go Go Go tabata.
Thanks for the comment of following the zooms!! I could feel the difference when riding by the beat!
It burns!!!🦵🏿🦵🏿
IT BURNS SO GREAT!!! 🎉🎉🎉🎉🎉 yeaahhh!!!! 👏🏻👏🏻👏🏻👏🏻
It burns soooo incredible!! 🥵 🔥❤
Loved it, from the UK ❤
That was...a beautiful burn. I absolutely didn't think I was going to make it through. New bike, haven't worked resistance out properly, legs like jelly. But yeah, I made it and YES I do feel great!!
It burns so incredibly good!
It burns so good
So much fun! It burned SOOO good 😅 That first song had me like 💢boom boom💢 A little over one month following you I’m down 10 lbs and I can feel those 8/9s are getting easier and I can push myself to 10 🙌🏼 thank you Kaleigh you’re awesome 💖
First ride in a while Kayleigh - one of us is still awesome😂
hahahaha, OMG I played the beginning of the video like 5 times, 'cause it made me laugh so much!
Burns so good!!!!🎉
Burns so good!
It burns so awesome!!!!!!🎉💗
That intro was exactly how I felt how did you know lol! It burned so good! Thanks for the boost :))
It burns!!! It burns!! It burns so freaking good!! (Sung to the tune of Sweet Caroline lol)
I got it done🎉Pure fun in an excruciating kind of way😂It burned SO good❤Love you Kayleigh and Jason and your combined talents 🎉
Burned so sweaty! Loving the channel!
I’m definitely Team Cycle Circuit! Awesome! 🎉
Burns so great 🔥