You just got your bike and now what?! Press play and I'll take it from there!! I am so excited you're joining me for a ride! I know that beginning anything can be confusing and overwhelming, that's why I created this easy to follow 20 minute full seated beginner bike workout! This cycling workout is perfect if you are brand new to cycling or just getting back in the saddle and are using a spin bike, recumbent bike, or stationary bike, pretty much if it has pedals, you can do this workout! This ride will get you started on the right foot so you can successfully progress your training to more advanced levels and improve your fitness at the same time! During the ride, you will dial in proper form and pedal stroke to ensure safety and maximum power and be introduced to different challenges on the bike to help you increase your confidence, endurance, and strength!

GET YOUR FREE BEGINNERS GUIDE TO INDOOR CYCLING: https://kaleighcohen.com/beginners-guide/

KEY TERMS
RPM (revolutions per minute): This is how fast you are pedaling, you may also hear it referred to as pace, speed, cadence. Some bikes will have a computer to show you this number.
RESISTANCE: How much tension you feel under your feet. The levels I call out are relative to each person and not necessarily related to a number you may see on your bike. Refer to the "Resistance for my classes" section below for more details!

Important tips for your training: Use each workout as a guide! If you need to dial the intensity back, do so! Listen to your body, take extra breaks, and reduce your pace and/or resistance when needed. Don't be discouraged if you don't get every push the first few times around, the fact that you showed up and pressed play and proof that you are dedicated to getting stronger, it just takes a little time and consistency! If you do stick with it, you will be ready to move on to more advanced rides before you know it!

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
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://spoti.fi/3KBayDE
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness

ADD IT:
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

CHAPTERS:
0:00 - 2:40 WARM UP | Unstoppable by Queen Jasira
2:41 - 5:33 CLIMBS | Welcome to the Top by WOLVES
5:34 - 8:00 SPRINTS | You Gotta Move by Ruby Neon
8:01 - 10:53 INCREASES | Light 'Em Up by WEZEN & Ease the Artist
10:54 - 13:00 ROLLING HILLS | The Reason by Ben Fox
13:01 - 16:13 RIGHT & LEFT | Big & Bad by DAEZD
16:14 - 18:39 CLIMBS | Ain't Seen Nothin' by Paper Kings
18:40 - 20:30 COOL DOWN | Feel Alive by Coola Maya


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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