30-minute HIGH-ENERGY METABOLIC BOOST Indoor Cycling Class

So much fun, so much energy, and such a burn!!! In 30 minutes we going to get a great workout, reduce stress, and increase our metabolic rate even after the workout is over because of the high-intensity style of this cycling class!

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...
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Need a longer WARM-UP?    • START YOUR WORKOUT HERE! | 11 min War...  

MY LINKS:
Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15
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Spotify playlist- https://spoti.fi/3KBayDE
Instagram-   / kaleighacohen  
Facebook-   / kaleighcohenfitness  

ADD IT:
ENCORE!-    • 5-minute TABATA ENCORE cycling workout  
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...  

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 - 2:19 WARM UP | NEW THiNG by Stella Vista
2:20 - 5:12 ROLLING HILLS | Only for Tonight (Instrumental) by NIGHTCAP
5:13 - 8:13 FREEZES | Boom by The YeahTones
8:14 - 10:54 | SPRINTS | Nadiali by STRLGHT
10:55 - 13:37 TRIO | Different by Oh The Larceny
13:38 - 16:29 INVERTED SPRINTS | Come and Get It by MF Graves
16:30 - 19:41 JUMPS | Go for It by Easy McCoy & King Flexx
19:42 - 22:17 SPRINTS | Clutch by STRLGHT
22:18 - 25:16 CLIMBS | Here I Come (feat WLDHRT) by S.O.
25:17 - 28:10 ROLLING HILLS | Would You Love Me Better if I Go by Neon One
28:11 - 29:28 COOL DOWN | Right Here Right Now by Wild Story


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.


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