If you're having a blah day, I have a 20 minute cycling class that will have you feeling alive and energized!!! This is our FEEL GREAT ride!!! There will be some sweat action going on as well in this one because we have heavy climbs, fast sprints, and challenging jogs! Get ready to push, sweat, and feel great!!! You'll be amazed at what you can accomplish in 20 minutes!

We're hosting a trip to ICELAND in JUNE 2024! Reserve your spot here! 👉 https://www.trovatrip.com/trip/europe/iceland/iceland-with-kaleigh-cohen-jun-2024
Check out what's included and the itinerary above! 👆
Spots are limited | ONLY 15 SPOTS AVAILABLE! The first 10 people to sign up get an early bird rate and SAVE $100! Payment plan options are available!

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.

SIGN UP for the FREE Sweet Summer Sweat program here!! https://kaleighcohen.com/sweetsummersweat/


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/3NNtmQ2
Protein I Love! - https://bit.ly/3SPyEwG
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://open.spotify.com/playlist/3WM2yWebJE83tnmyEtDXoo?si=7d89bebf4258489e
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness

ADD IT:
ENCORE!- https://youtu.be/CSJm2ThlAOc
DESSERT!- https://youtu.be/eumN5TrtnzI

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

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 - 3:11 WARM UP | Clap Your Hands by Oh The Larceny
3:12 - 5:40 INVERTED SPRINTS | I Like That by Ruby Neon
5:41 - 8:15 FREEZES/JUMPS | Nowhere to Hide by Deraj
8:16 - 11:38 JOGGING SPEED | Get Thru the Night by Killrude
11:39 - 14:49 SPRINTS | Feel Alive by Fancy Cars
14:50 - 17:09 CLIMBS | Classic by Sencha Green
17:10 - 20:46 ROLLING HILLS | Close My Eyes by Matt Fax
20:47 - 22:05 COOL DOWN | Love At First Sight by Bobby Saint


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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