We have a double whammy in this 30-minute cycling workout! You will boost your metabolism with this intense structure and your confidence and you overcome this superset challenge!! My version of supersets on the bike consists of two of the same or similar pushes/songs back to back! This is such a fun and effective way to train! I hope you love it as much as I do!

👉 Sign up for Bike & Bells THRIVE here! https://kaleighcohen.com/bikeandbellsthrive/

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.

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Check out what's included and the itinerary above! 👆
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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/3PA76MXvELoeo81vwpO3fP?si=abbdd4f698d74ee3
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness

ADD IT:
ENCORE!- https://youtu.be/uw1qkVgzVzo
DESSERT!- https://youtu.be/ricShBrMD1Y

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 - 2:59 WARM UP | On A Roll by Willy Be
3:00 - 6:27 ROLLING HILLS | Let Me Free Your Mind by NIGHTCAP
6:28 - 9:52 ROLLING HILLS | Follow (feat Mike Schmid) by Noah Neiman
9:53 - 12:59 JUMPS | Golden Day by Valley Of Wolves
13:00 - 15:24 JOGGING SPEED | Never Gonna Stop by Spirit City
15:25 - 17:43 INVERTED SPRINTS | ZOOM! by WLDHRT
17:44 - 19:57 INVERTED SPRINTS | Keep It Fresh by MO XO
19:58 - 23:17 FREEZES | Grand Cathedral (New Horizon) by Lavender Days
23:18 - 26:37 RIGHT/LEFT | In the Wild Now by Royal Deluxe
26:38 - 29:03 CLIMBS | We on the Rise by AUDIEAUX
29:04 - 31:15 SWITCHBACKS/TICK TOCKS | Carry You Home by 2nd Life
31:16 - 32:41 COOL DOWN | Bright Side by Anders Sohn


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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