30-minute HIGH-BURN Rhythm Indoor Cycling Workout
52.2 هزار بار بازدید -
6 ماه پیش
-
TURN IT UP!!!! This cycling
TURN IT UP!!!! This cycling workout is all about the increase!!! We are going to increase our power, fat burn, motivation, and mood! This ride is going to get you out of any slump you might be in!
MARCH CYCLING CALENDAR! https://www.buymeacoffee.com/kaleighc...
👉 Sign up for Bike & Bells THRIVE here! https://kaleighcohen.com/bikeandbells...
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! 👉 https://www.trovatrip.com/trip/europe...
Check out what's included and the itinerary above! 👆
Spots are limited | ONLY 15 SPOTS AVAILABLE! The first 10 people to sign up get an early bird rate and SAVE $100! Payment plan options are available!
Need a longer WARM-UP? START YOUR WORKOUT HERE! | 11 min War...
MY LINKS:
Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15
Amazon Storefront- https://www.amazon.com/shop/kaleighco...
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighc...
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://open.spotify.com/playlist/7nV...
Instagram- Instagram: kaleighacohen
Facebook- Facebook: kaleighcohenfitness
ADD IT:
ENCORE!- 10-minute ENCORE | Add to ANY workout!
DESSERT!- 15 minutes of Post-Cycling Stretching...
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, Resistance, Posit...
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 - 3:09 WARM UP | Rush by Blackway
3:10 - 6:19 SPRINTS | Feel Alive (with Caroline Kole) by Fancy Cars
6:20 - 8:54 JUMPS | Another Level by CRMNL
8:55 - 11:16 INVERTED SPRINTS | Shut It Down by Sencha Green
11:17 - 14:53 ROLLING HILLS | Close My Eyes by Matt Fax
14:54 - 16:57 CLIMBS | Obsessed by Royal Deluxe
16:58 - 19:36 INVERTED SPRINTS | Let's Get to Work by Hotline
19:37 - 22:24 FREEZES | My Evolution by Damned Anthem
22:25 - 25:22 SPRINTS | Do You Wanna Go by Craig Reever
25:23 - 28:19 CLIMBS | THE CROWN by WLDHRT
28:20 - 30:24 COOL DOWN | Take My Hand by Secret Nation
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!
_________________________________________________________________________________________________
🔴 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.
MB01EHABYZMZ3UZ
MARCH CYCLING CALENDAR! https://www.buymeacoffee.com/kaleighc...
👉 Sign up for Bike & Bells THRIVE here! https://kaleighcohen.com/bikeandbells...
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! 👉 https://www.trovatrip.com/trip/europe...
Check out what's included and the itinerary above! 👆
Spots are limited | ONLY 15 SPOTS AVAILABLE! The first 10 people to sign up get an early bird rate and SAVE $100! Payment plan options are available!
Need a longer WARM-UP? START YOUR WORKOUT HERE! | 11 min War...
MY LINKS:
Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15
Amazon Storefront- https://www.amazon.com/shop/kaleighco...
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighc...
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://open.spotify.com/playlist/7nV...
Instagram- Instagram: kaleighacohen
Facebook- Facebook: kaleighcohenfitness
ADD IT:
ENCORE!- 10-minute ENCORE | Add to ANY workout!
DESSERT!- 15 minutes of Post-Cycling Stretching...
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, Resistance, Posit...
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 - 3:09 WARM UP | Rush by Blackway
3:10 - 6:19 SPRINTS | Feel Alive (with Caroline Kole) by Fancy Cars
6:20 - 8:54 JUMPS | Another Level by CRMNL
8:55 - 11:16 INVERTED SPRINTS | Shut It Down by Sencha Green
11:17 - 14:53 ROLLING HILLS | Close My Eyes by Matt Fax
14:54 - 16:57 CLIMBS | Obsessed by Royal Deluxe
16:58 - 19:36 INVERTED SPRINTS | Let's Get to Work by Hotline
19:37 - 22:24 FREEZES | My Evolution by Damned Anthem
22:25 - 25:22 SPRINTS | Do You Wanna Go by Craig Reever
25:23 - 28:19 CLIMBS | THE CROWN by WLDHRT
28:20 - 30:24 COOL DOWN | Take My Hand by Secret Nation
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!
_________________________________________________________________________________________________
🔴 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.
MB01EHABYZMZ3UZ
6 ماه پیش
در تاریخ 1402/12/14 منتشر شده
است.
52,289
بـار بازدید شده