30-minute MOOD-BOOSTING HIIT CARDIO indoor cycling workout
ALL THE THINGS!!!! This cycling workout is a mix of happiness, a game, HIIT cardio, and of course an awesome workout!!!! Cardio can be fun and this workout is going to prove that!!
I am so glad you showed up for this one!! This 30-minute cardio cycling class is going to perk up your mood and make you so happy that you got on the bike!
Along with bringing all the happy feelings and making you feel unstoppable, this ride is going to burn calories and boost your metabolism with the HIIT-style structure! It's the ride that just keeps on giving!!
Can you tell that I love this ride!?! I hope you do too!!!!
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.
Need a longer WARM-UP? • START YOUR WORKOUT HERE! | 11 min Warm Up ...
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/0fz...
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
ADD IT:
ENCORE!- • 10-minute ENCORE | Add to ANY workout!
DESSERT!- • 15 minutes of Post-Cycling Stretching Exer...
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, Positions,...
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 - 2:47 WARM UP | here we go again by FLOYD WONDER
2:48 - 5:51 LEAPS | Better Get Used to It by enemyrun
5:52 - 9:22 ROLLING HILLS | I've Been Thinkin by Dimitrix
9:23 - 12:58 JUMPS | Get out the Way by Easy McCoy
12:59 - 16:04 CLIMBS | Turn It Up (BHAVIOR Remix) by Oh The Larceny
16:05 - 18:34 INVERTED SPRINTS | All Starts Now by Laurell
18:35 - 21:09 CLIMBS | This Is My Empire by Hotline
21:10 - 24:40 JOGGING SPEED | Renegade by Renegade
24:41 - 27:28 SPRINTS | Make You Mine by NIGHTCAP
27:29 - 30:58 CLIMBS | Top Of The Mountain by 1v1
30:59 - 32:19 COOL DOWN | Keep on Running by The Light The Heat
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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