20-min MAX INTENSITY Indoor Cycling Workout for LEAN LEGS
📆 May Cycle ONLY Calendar 👉 buymeacoffee.c...
OR May Cycle & Strength Calendar 👉 buymeacoffee.c...
We aren't wasting any time in this 20-minute cycling class!! We have 6 working songs with 2nd and 3rd position challenges to increase muscular definition in your legs! This ride is going to get your heart rate up, make you sweat, and feel awesome in a short amount of time!
Grab the Tabata Finisher here: • 5-minute TABATA ENCORE...
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 HER...
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.c...
Amazon Storefront- www.amazon.com...
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- www.buymeacoff...
KCF merch- kaleighcohen.c...
Spotify playlist- open.spotify.c...
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
ADD IT:
ENCORE!- • 10-minute ENCORE | Add...
DESSERT!- • 15 minutes of Post-Cyc...
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, Re...
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 - 3:31 WARM UP | Too Hot to Handle by LG (TEAM GENIUS)
3:32 - 7:15 JUMPS | My Fire by Saint Wander
7:16 - 10:53 SPRINTS | The Last Dance by 2050
10:54 - 14:22 TRIO | Who's Your Enemy by Valley Of Wolves
14:23 - 17:15 JOGGING SPEED | Animal by Shore Kid
17:16 - 20:09 INVERTED SPRINTS | Good Thing Coming by Hello Stereoh
20:10 - 20:54 COOL DOWN | Shining On by Saint Evaleen
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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Пікірлер: 109
Who else went into this ride thinking, "20 minutes? A breeze!"?? 😅 No ma'am. I had to dig deep mentally today and I can proudly say afterwards that I am so glad that I kept up and so thankful to be able to move my body. Also, bought the May calendar this morning!! Setting myself up for success 🙌
Pregnant KC is on another level of savage!!! Much love to you, I am wiped out 😂 Used to hate the 2s, now I’m loving it! ❤
@tokarglenn9307
2 ай бұрын
RIGHT?! AMAZING
Loved this ride. This was a super intense 20 minute ride. 😅I had nothing left for the encore! I highly recommend doing a good 5-10 minute warm-up before the ride. You are essentially sprinting from go!
I'm amazed by Kaleigh's ability to talk during the workout; I can barely catch my breath.
Ouhhh wowza 🎉😅 I'm going cra cra and adding the Journey!! Happy Day all!
That was intense! My legs are not lean, they are dead! Then I had to listen to you and do the tabata 😂
Whoa!!!!! This was next level with those little tweaks of high tension at the end of some songs! And unbelievable music! Straight to my favourites folder - which is full of KC!
Oh my goodness! Dripping with strength today! This was just what I needed for some stress relief! You are more than motivating with your words of wisdom! Your workouts parallel so many things in life in general! We will never grow without resistance! Here’s to more growth!!! Cheers 🎉
Week 5 - A C & S - Day 29 - Done. The intros are so awesome! That ending…😂 Absolutely love them! Ending the night with an awesome ride! Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Fantastic ride! I think our baby bumps are identical in size Kaleigh 😊💜
I have a plan to show up three times a week. Thank you for your support and this helps me
That was such a fun ride. I added the Tabata at the end!
@eak19
3 ай бұрын
Me too! Great job!
Whoa! That pace torched me! Then headed over to the Tabata (for the umpteenth millionth time), what a workout...thanks Kaleigh!!
I did this after 20 minutes on the stair stepper 😳. Talk about “emptying the tank”. Wow, what a workout!!! This one is my new favorite.
After doing 30-min Lower Body Strength Training with Dumbbells yesterday, these 20 minutes have killed my legs. 😅 They're jelly and I'm dripping with sweat, but I loved every minute of it! Thanks Kaleigh you rock!🥰
Oh my God!!! This is electrifying... Music and push are Fun!!!❤
This ride confirmed that my RPMs just don’t match yours 😅 I’m lucky if I can get into the 100s on an all-out sprint, let alone a warmup 😂 All good though. I’ve always been rising how I feel, usually about 10 below your instructions, and it’s a push! Happy Monday!
@cintyabortolazzo5716
3 ай бұрын
Same here, thanks for saying it 😅🎉❤️
@LunarWilderness457
3 ай бұрын
Absolutely, my RPMs are always under! I beat myself up about it sometimes, so now I usually go by Heart Rate zones to determine my effort level.
@egratz1
3 ай бұрын
Me too! But I’m OK with that!:)
@alyciadalbey8052
3 ай бұрын
I’ll add a me too to the initial post! I’m always working and sweating so hopefully the speed will come but my jogging speed is in the high 60s if I am feeling good!
@debbielegette7531
3 ай бұрын
Me too! I saved this until Friday and did it after leg day, I need to plan a little better next time 😂
14 of those minutes I burned were anarobic, yay! Calorie burn ALL DAY LONG! Thanks for the new cycling workout. Just getting over a headcold, now I feel better!
Girl I’m sweating all over the place after doing your 30 min workout and this one thank you
My 10 just became my 9!!! Wohoo! 🙌🏼
🥵🥵🥵 WOO what a ride!!! My legs feel so weak today, I could not keep pace much at all. BUT I did hit all the new resistance numbers I’ve been pushing lately. And somehow you talked me into the tabata too 😅 happy Monday y’all 🎉
Another awesome work out, pushed so hard my tablet fell off the bike😅 back to my phone tomorrow lol! Thank you as always ss2 xx
This session rocked. My new fav 20 min workout which I followed with your tabata session and it was amazing.
Best 20 minute ride so far! 🥵💪🏽❤️
这两天看了奥运会的自行车计时赛，更喜欢骑车了🎉当然也更喜欢你啦❤今天也很谢谢你😊
Wow that was hard! 8 is the new 6? Excellent ride! Thank you!
Awesome!!!! So much more than 20 mins. So sweaty 😅. Great ride!!!
I absolutely needed to mentally prepare for this one! Whew! Great ride K, thank you!
A day ago! Love seeing new workouts all the time! This one was great! A couple of times you said four out and I thought you said fourth (as in position) and I’m like - wait there’s a 4th position?? What did I miss? 😂😂😂 Great workout as always - thank you @kayleigh cohen!!
This was definitely intense (but, yay! no freezes😜) Loved it ❤
It was tough for me to get into work out mode today I didn't start feeling it until the second to last song and then I got this wind of energy!!! Thank you KC for your loving and motivational energy!! I need a friend like you around in real life !haha and kudos to you for kicking but while prego! Sending you and baby hugs and loving vibes
Pregnant phenom😂That’s you Kayleigh🎉🎉You and Jason brought the intensity on with the workout, the music, your personality and presence❤Thank you both for your work and fitness finesse🎉
Love you too Kaleigh!!
Omg… this one is a stinker! Sooo hard. But felt so rewarding after it. Like that song said… welcome to the house of pain 🫠😅😅♥️♥️
Did a tabata workout before this and oooohhh what a mistake 😂😬🫣 what a great ride! Felt like we were on a roller coaster! 🎢 🥳💪🏻 Bring on the the lean and mean legs… of steel 💪🏻🙌🏻🔥Thank you KC&J 💜🤗
This ride is energy
My legs are jello and I’m dripping sweat, but I loved every minute!
Fantastic ride! Challenging yet fun with a great playlist!! ❤️💪💃
This was the first ride in SSSV2 that I wasn’t able to finish… I think starting at such a high heavy RPM was a real shock to my system and my body couldn’t recover… would definitely appreciate a more gradual warm up to such an intense ride in the future!
Plus encore tabata❤
Great start to the week 🚴🚴♀️👍🏽👏🏽👏🏽 💪🏽
Got a late start, but this ride was perfecto!! Thank you amazing KCF!!
Loved that 2nd to last song for the jog.....great ride. Thank you mama!
Goodness sakes, I'm dreached,but I'm very happy. I'm going to catch up with strength in a few minutes. Kaleigh, you are the greatest!❤❤❤
Yayy! Please don't stop making these videos!!!
Always an amazing start to my day! The sun is shining longer in Alaska now… about 15 hrs…so thanks for a fantastic start to my day! You are an inspirational warrior!!
Loved this 👏 with your bump your rocking it 🎉🎉
Wow! That was so energizing! I said yes to the Tabata finisher and feel ready for Monday! Thank you, KCF! 🫶
Wow wow wow!!! ❤️❤️❤️❤️❤️
Wowzers!! My legs are still feeling the burn from Saturday’s sweat session! But I took the challenge…one smooth pedal stroke at a time…had to really keep my head in the game with my legs continually burning!! Thank you for the challenge Kaleigh!! Loved it!! 🔥💪🏻💜😘🥰💦
Phewwwwwww...this was a beast
Thanks KCF!
Oh my goodness 🥵 My legs feel like jelly 😅😃 This was TOUGH 🥵 Thank you so much 🩵🩵🩵
This 20 minutes went by so fast. Thank you.
Great workout🎉
Wonderful ride
Amazing video Kaleigh Love you ❤
This was a fantastic ride! I loved the music, and the legs were definitely 🔥! I grabbed that TABATA because it's soooo good! You make Monday's Amazing! Thank you!
6 Has officially left the building. 😂. This 20 minute ride was next level! 🥵👍
Amazing ride there - super intense and just what I needed today. Thanks - go for it Team!!
Whew! Feeling Amazing this Monday! Great start to the week.:)
It was amazing ❤❤❤
wowza!! intense but so good!!
Tough ride today but #pressedplayanyway….and worked my arms too!
Done ❤
Wow! You know how to start a week off right! Loved the variety! ❤
Loved it, thank you 👍🏻
Man that was awesome 🙌🏽
That was tough 🥵 but so good!!
Gurrrrllll I almost passed out the first 2 minutes 😂 you tricked me lol I finished it tho yeaaa 💪🏾💪🏾♥️
F🔥I🔥R🔥E!!!
Love it❤
Happy Monday !!
Holy moly what a push! I'm raining sweat over here and my legs are jelly!
😊so good
First time doing one of your advanced workouts! Did pretty good! 😊 How are you and baby doing? Take care and thank you!!
Wow. I found this a tough workout, but the time seemed to move quickly. Warm up ... level 7 ... sprint at 110+!? I added the Tabata, good suggestion. Onwards to the rest of Monday, have a great one everyone!
Wow!!! What a great way to start the week!! Thank you ❤!
❤ climbs💪🏻🐊
I love you ❤
Great start to the week. Thank you!
🎉
I did it 😅❤
Tough but good 🚴🏼♂️🚴♀️💪🏽🥵😅👍🏽👏🏽
I think Blue is your pregnancy beast mode color! One of my favorite rides. You are beautiful and strong and motivating thank you. #beastmodemama
That one was hard today
I love a ride that challenges me into modifying a segment with more rest. It’s a sign for me that my best self is still ahead of me! On that note, does anyone have a KC ride handy that really digs into explaining the mechanics of 2nd position? I feel if I try getting my hips forward, I’ll fall off. Just me?
Not me sweating up a storm after just 20 min 😅😮❤🎉
Just did this ride and girl,I was SWEATING😅
Thanks! You are amazing!! Would not be able to do hot flushes w/o you 😂
@kaleigh
3 ай бұрын
Thank you so much, Deborah! 💜
I love you stinking much right back! ❤
How old is little nugget Stella? She’s so cute ❤
How should I set my resistance setting on a Keiser Spinning bike (Not the M).
🚴🏼♂️🚴♀️💪🏽👍🏽😅🥵😀👏🏽 phew
👍🍺🙏
This was hectic..my legs is missing
It is the shorter sets of anything that are tough, but helps change mind set, less time does not mean less effort or reward!!! Bl,**dy hot now though 😍
Whenever God blessed with a pregnancy, I wanna be like you! 🥹💖! That level of energy is what I want! 😅 This one was savage, thank you KC! 😰😰😰😅🫶🏻💀 I’m dead in a good way 🤣
I was like.. so relax! No 10 at the end and suddenly … boom 💥 hahaha
OMG, after yesterday's workout I knew the legs are going to be screaming, but they were begging for mercy🚲🦵🏼🥵