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Get ready to turn up the heat!! This cycling workout will bring the burn by boosting your mood and metabolism for fat-burning fun!
IMPORTANT! The RPMs noted throughout the ride are just a range. Riding where you feel comfortable, which may be above or below the range indicated.
Get your monthly calendar here: https://buymeacoffee.com/kaleighcohen/extras
Need a longer WARM-UP? https://youtu.be/tOjKOmtPcqs
MY LINKS:
Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15
Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://open.spotify.com/playlist/1tmBTjS02o1qFZtofMgCjl?si=48563662f3ba4b18
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness
ADD IT:
ENCORE!- https://youtu.be/uw1qkVgzVzo
DESSERT!- https://youtu.be/ONg93VZl0Ko
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: https://youtu.be/8DbpBXGAB8Q
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 - 2:34 WARM UP | Fire Me Up by SVLT
2:35 - 4:53 SPRINT TO THE TOP | Fierce by Hotline
4:54 - 7:15 FREEZES/JUMPS | Unfinished Business by Sapone
7:16 - 11:21 ROLLING HILLS | Vertigo (with GAALIA) by L.GU.
11:22 - 13:25 SWITCHBACKS | Ready or Not by SUZIE
13:26 - 15:34 INVERTED SPRINTS | Do Ya Thing by Bobby Saint
15:35 - 18:00 CLIMBS | We Don't Stop by Deraj
18:01 - 19:14 COOL DOWN | Wild and Free (feat Roary) by ivywild
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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.
Kaleigh Cohen Cycling
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-96 lbs Wegovy Weight Loss, GLP1 medication weight loss journey, Peloton Bike workouts, Plus Size Fashion Hauls, All Things Health, Home, Decor and more. I walk daily to lose weight, which includes walking on a treadmill walking pad, walking outside, ride my peloton bike and lift weights. This is the right channel if you’re wondering HOW to start a weight loss journey, How to lose weight, How many calories to eat per day, struggling to lose weight
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