I bet you didn't know this but.... | 30-minute INCREDIBLE indoor cycling workout

We are boosting energy, having fun, and getting strong!! This ride is all about making the most of the time we have! This 30-minute cycling class includes lots of variety and there are plenty of pushes to keep the challenges coming! We will focus on heavy resistance and working on the beat! You will be amazed at what you can accomplish in the next 20 minutes! Press play, give it your all, and let's have a blast!!

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/6C8...
Instagram-   / kaleighacohen  
Facebook-   / kaleighcohenfitness  

ADD IT:
ENCORE!-    • Quick & INTENSE 10-minute Cycling Wor...  
DESSERT!-    • 5-minute POST-CARDIO WORKOUT STRETCH  

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...  

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 - 3:12 WARM UP | Ride of Our Lives by Flyers
3:13 - 7:20 CLIMBS | Can't Hold Me Down by Deraj
7:21 - 10:07 JOGGING SPEED | Right Here, Right Now by Graffiti Ghosts
10:08 - 12:31 INVERTED SPRINTS | Shut It Down by Sencha Green
12:32 - 15:04 JUMPS | Now or Nothing by Kat Meoz
15:05 - 18:41 ROLLING HILLS | Hondo by Heyson
18:42 - 21:18 LEAPS | The Show's On by WEZEN & Ease the Artist
21:19 - 24:02 SPRINTS | Gotta Move on by STRLGHT
24:03 - 27:40 CLIMBS | Beginning (feat Willow Knox, SINK, Kings & Creatures) by Aeph
27:41 - 29:44 COOL DOWN | Where The Adventure Begins by Tim Halperin


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 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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