30-min HIGH BURN Circuits Indoor Cycling Workout
Спорт
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...
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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 - 2:59 WARMING HILL | Let's Go by BHAVIOR
3:00 - 5:52 CLIMBS | Big Time (GOOD Remix) by Skrxlla
5:53 - 8:06 FREEZES | Take It to the Bank by HIGHTOPS
8:07 - 10:26 INVERTED SPRINTS | Get Loose by Mega Rev
10:27 - 13:55 CLIMBS | New Horizon by Saint Wander
13:56 - 15:54 JUMPS | Spicy by Saint Nova
15:55 - 18:02 SPRINTS | The Reason by Ben Fox
18:03 - 20:05 SPRINT TO THE TOP | Unleashed by Shore Kid
20:06 - 22:53 FREEZES | Shake The Ground by Kirsten Collins
22:54 - 25:32 INVERTED SPRINTS | Rise up the Mood by Bomba Boy
25:33 - 28:53 ROLLING HILLS | Follow (with Mike Schmid) by Noah Neiman
28:54 - 30:10 COOL DOWN | Hills by Joshua Hyslop
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: 397
My son came in and saw me and said, “is she trying to kill all her followers?” Apparently I looked pretty bad even though I am feeling good! Rise up the mood!!
@kaleigh
3 ай бұрын
🤣🤣🤣
@haroldackett250
3 ай бұрын
Nice burn! Rise up the Mood!
@donnahagerty4885
2 күн бұрын
Rise up the mood!
My wife had been telling me to do your rides since I’d do another ride platform. But I am HOOKED! I loved your class and your vibe! Will be solely doing your classes now! Thank you!
Great training! I’ve been a bit quiet because I’m in the midst of some scary health challenges. I still have months of testing ahead and it’s been hard to sit with it all. I am still here and showing up each day. I don’t know how I would get through without this amazing community. Thank you! ❤
@jennifercurrie396
3 ай бұрын
Best of luck, Carrie! Thinking of you!
@kaleigh
3 ай бұрын
💜💜💜
@annetremblay
3 ай бұрын
Hugs 💜💜💜
@cherylhackett7609
3 ай бұрын
Thinking of you Carrie ❤
@RineGee
Ай бұрын
Good luck and stay strong! 🍀
Thumbs up for Stella’s new couch buddy and this whole class!!!
Circuit three was a monster but the fact that we all made it through is inspiring. You are so strong!!! Rise up the move
I love circuit training on the bike! RISE UP THE MOOD! Now I’m feeling good for the rest of the day! 💪🏻💪🏻
Rise up the mood! This one was tough and broke me to tears by the cool down but I couldn't be more happy to be here with you all!
Rise up the mood!!! You are amazing!!!! ❤
I was feeling awful this morning, start of a flu, tired etc but by the end of this video I felt amazing. You are on another level lady!! So glad I found you and your videos ❤
Thank you THANK YOU. I found you about a week ago - said I’d do a new ride every day. Today I was not feeling it - but saw mood booster and thought “yeah - that what I need” You started by saying a poop-popsicle and I was already giggling. I acknowledged that was 100% my state of mind …. But I hung with you and my mood is better, and I’m downloading your playlist. I’m truly grateful
Rise up the mood! what a wonderful push
I felt like a gigantic poopcicle today, I had a rough and emotional day! But this workout DID make me feel better, even though I needed more rests at some points. Thank you for never failing to make me feel good - and sweat!!! Sending love and good vibes from Gießen, Germany ❤
I noticed Stella‘s new couch buddy and the sweatshirt! I love it! Thanks for the class 💚
Rise up the Mood!! 🙌🙌 Omigosh, "poopsicle" 😂. That really got me! I was giggling all through the warmup! Thanks for another fantastic ride. I seriously look forward to these every single week and I love starting my Mondays off with Kaleigh and the buttkickers! Also, finishing with "Follow" is SO motivating! That song pushes me when I need it the most! Have a wonderful week, everyone! We may not know each other in person, but I believe in you and your goals! Go get 'em! 🎉
@avamango805
3 ай бұрын
Rise up the mood!
Rise up and move! 😊
First time riding with you, this made my morning,and now to conquer the Saturday morning Costco crowd!! Rise up the mood!
Rise up the mood! This was my first workout after taking a week off due to having the flu for the second time this year 😢 I needed this so much! Thanks for being so uplifting!
Rise up the mood! You are such a motivator, Kayleigh! ❤❤
Was so excited to do this ride…5 weeks post c section and this felt great. 5 week old babe and 2 year old napping = mom back in the saddle! You look great and are killing it! ❤Just what I needed to rise up the mood!
Rise up the mood baby! 🎉 Sometimes reluctant to get on my bike but always so glad I did 🫶🏼
I love your dog.
I had to skip a few months due to knee injury, but very happy to be back this morning with you!!!!❤❤❤❤❤🎉🎉🎉🎉🎉
Okay this one kicked my butt! Glad I did it! Prince is so regal with the name, but casual with the sweatshirt. Duality!
I love that you are still on here especially with that beautiful baby bump but protect that baby at all costs!! 😉☺️🥹 Rise up the mood! 😘
Rise up the Mood!!! 😍🌻🌷🌼❤️ Love your videos Kaleigh! You're the Best!! I've been cycling to your videos for about 6 months now, healing from a back injury! You are such a Inspirational motivator!! I also Love your Humour! Thankyou!!! 🥰😍❤️💐💖
Risin’up that mood from Buenos Aires, Argentina ! 💪🏻💪🏻❤
@moscosourquiola
3 ай бұрын
Pensé que era la única argentina 🇦🇷!! Rise the mood! From Salta, Argentina.
That last freeze song had my feeling like a poopcicle but the rolling hill had me RISING UP THE MOOD!!🎉
Rising up the mood! Total ppopsicle day and mood! Needed this 💩🍡😅🫶
Rise up the mood!!! Thank you! Great workout!
Rise up the mood! Great workout - nice socks - love Stella’s new buddy! Give Stella a hug from me (I ❤ pug dogs!)
Rise up the mood! I really enjoyed this workout. Thank you 🙏
Rise up!!! What a sweaty ride….AWESOME
I almost couldn’t push anymore but that last song hit the spot and was the perfect song to get me to be able to finish, great song choice!
Mood BOOSTED girl THANK YOU from the bottom of my soul for bringing this energy and starting my mood with that high energy serotonin! 🎉
Rise up the mood!! Greet ride!
Rise up the mood!! And let that sh*t spread like wild fire! ❤️🔥❤️🔥❤️🔥 feeling on fire after this awesome ride and Im ready to have a better mindset today!!! Thanks Kaleigh 💪🧚🏻♀️✨️
Rise up the mood!! Been spinning with you 5 days a week for 4 months. Been feeling discouraged but this ride has me boosted and I broke that barrier ! 👏🏻👍🏻⚡️
Rise Up The Mood… So dreary here in the UK. Needed this. Thank you! 😊
Rise up to the mood BIG TIME! I’m in awe of you Kaleigh! You are incredible!
Rise Up the Mood! My motto for today! Thanks for the awesome ride and introducing me to another great song 🎶🎵❤
Thank you Kaleigh, soaking wet and wheezing right now, I'm grateful!!!
You’re the best!!!! Rise up the mood💜🌸🌷🩷🧚♀️🦋🌺🌟🌈🌠
What a ride!!! RISE UP THE MOOD!
Rise up the mood! Love the circuit style! Thanks for an awesome ride😊
Rise up the mood! Great affirmation 😅
Rise up the mood! 🤩😍🙏
Rise up the mood!
Up the mood! Up the lads!
Rise up the mood! 😊
Rise up! Your mood! Your strength! Your resilience! Your perseverance! We’ve got this butt kickers!! This was an awesome ride!! Thank you Kaleigh!! You are killing it! 💜💪🏻🔥🙏🏻
Rise up!
Rise up that mood!! And hold that beat!!!
Excellent session 😅👍🏻 #Rise up the mood ❤️❤️❤️
Rise up the MOOD!!!! LOVED this ride❤
Rise up the mood!!!❤ Thank you for this AMAZING ride!! I hope everyone has an AWESOME Monday!😊😊😊
Rise up the mood!!! Think this will become one of my favorite rides!
Rise up the moon. After one week of all inclusive. I needed this.😅
Rise up the mood! Thanks, Kaleigh.
AHHHHHHH! Bringing the heat, Mama! Congrats on the news, baby boy!!! XO I haven't commented in a few- Finished out April Strong with your calendar! Since then, hitting the pavement on my bike- a couple days ago rode 20 KM, LOADS of hills, in 90 min! I was so happy - and I owe it to you Kaleigh! Training with you all winter prepared me for what the terrain of Newfoundland has to offer, ha! I will continue to complete a video ( at least ) a week during the warm months, but NO worries! I'll be back full time in the late fall! Thanks again. This one was EPIC!
@kaleigh
2 ай бұрын
💜💜💜
Rise up the mood!! Wow this was amazing I'm drench. You make seem so easy. Luv ur energy
You are an inspiration! Thank you for all you do! ❤
I love this circuit. The music made me feel good
Rise up the mood! And I’m so glad you say “poopcicle” too! I’m not the only one!! 😂
Hold your beat! Rise up the mood! ❤❤❤❤🎉🎉🎉🎉
Rise up the mood!!🔥
Rise up the mood ❤😅 thank you for the motivation 😅🎉
Rise up the mood! Thank you for the class. 🙏🤙🌞🌷
This was awesome! I loved the music and the circuit style! I grabbed the Encore afterwards because its fantastic! Friends, this is your moment. This😊 is your time to rise up and get your goals! We're in it together! Thank you for an uplifting, fun, and seriously challenging ride!
Thank you! Feel much better after. I didn’t think I could come out of my popsicle mood so fast! Thank you 🙏🏽
RISE UP THE MOOD! Awesome workout today. Love it!
Rise up the mood! Loved waking up to a video to do before I go to work!
Rise up the mood ❤
Ride up the mood! ❤ awesome one!
My mood has risen!!
Rise up the mood 🎉
Rise up the mood! GREAT WORKOUT!
Rise up the mood!! Let's goo! Your energy is so contagious ❤
Rise up the mood! This was a sweaty one. Thank you!
A new one! I love seeing a new challenge! Gearing up to try it out!
I love your excitement and love for doggos. They are da best. Great ride!
Rise up and mood! Great workout. Happy Monday!!
Rising up the mood! ☀️
One of my favourite rides!!! This made me so happy! Thanks for all you do! ❤❤
Rise up the mood! Yeah!
Great workout and mood booster thank you. Lungs feel HUGE! 🤗🤩🦄
Omg moved up frombeginners I'm pumped..rise up the mood
Rise up the mood! ☀️Thank you for another great work out!
Rise up the mood! And thank you!
Rise up the mood from poopsickle to butt kicker!!! Thx Kaleigh for another great ride...and challenge
Great ride Kay Kay
RISE UP THE MOOD 🎉 Poopsicle really got me today too lol 😅 love that you keep us moving, and having fun while we do it 💗😊
My second time this week. Enjoyed it even more this time. No popsicle here.. yet!!
Love your positivity in all your rides. Such a good reminder for me to focus on the ride. Alse, excellent way to start my day.😍
Rise up the mood..🎉
Week 4 - M C & S - Day 20 - Done. Hallelujah! Rise Up The Mood! 3RD ALL DAY! All Circuits - ⛈️Team Climb⛈️ - Circuit 2! Climbing New Horizons! Yes! The fade outs and the song’s ending, loved the mix! So awesome! Thank you Jason!!! Playlist is pumping! If Kaleigh wasn’t feeling this particular ride!? 🔥🔥🔥 Kaleigh’s spinning!🔥🔥🔥 Strong ride session today! Stella’s new pillow for the win!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Thumbs up all around!!! Loved this ride and the music was amazing 🤩 Love Stella’s new couch buddie, whaaaaat’s uuuuuuuuup!! 😉🤗💜 Thank you 🙏🏻
Loved the song" rise up the mood". Your strength and power during these classes is incredibly motivating as another woman. My mantra for most of the class was "I can do hard things!"
RISE UP THE MOOD. 🎉 I love your inspirational quotes. The motivation keeps me going. Love this workout 💧💧🔥
In the poopsicle club this morning but no longer!! Rise up the mood thank you Kaleigh and Jason!
Rise up the mood!! Heck yeah