When you combine 3 circuits and increasing RPMs, you get an amazingly awesome BUILD and BURN workout! This ride is structured to build your endurance while burning fat providing you with a solid cycling class! There are 3 circuits in this ride, each circuit will begin with a rolling hill, then from there, each song will get progressively faster! There are 4 songs in each circuit and each circuit will vary in working songs! We have just over 30 minutes to get our sweat on and no doubt, feel absolutely extraordinary by the end!

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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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/47ilX49
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://open.spotify.com/playlist/0Zie7FDA8xKk3uBKsdtghf?si=0d6cd4a7801f4b54
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 - 3:19 WARMING HILL | THE OTHER SIDE by Oliver Michael
3:20 - 6:08 TICK TOCKS | Get Loud by Laurell
6:09 - 9:28 JUMPS | Me sugar by Don Zeitune
9:29 - 11:38 INVERTED SPRINTS | Next Big Thing by Gold Bones
11:39 - 14:27 ROLLING HILLS | Losing My Mind by Galosh
14:28 - 16:31 CLIMBS | Get It Done by Blackway
16:32 - 19:15 JOGGING SPEED | Playing With Fire by CRMNL
19:16 - 21:42 SPRINTS | You&Me by NM
21:43 - 25:03 ROLLING HILLS | Stomp by 1WayTKT
25:04 - 27:38 SWITCHBACKS | This Is My Empire by Hotline
27:39 - 29:59 INVERTED SPRINTS | ZOOM! by WLDHRT
30:00 - 32:54 SPRINT TO THE TOP | Wait No More by NIGHTCAP
32:55 - 34:07 COOL DOWN | Smile by Ryan Innes


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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