20 minutes is all you need to get closer to your goals, get an amazing workout, and improve your overall health! This cycling workout includes intense climbs, sprints, and jogs for a seriously awesome burn! Get ready to have FUN and reach your goals! Let's do this!

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/41ZammW
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:
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 - 2:40 WARM UP | Down by Ruby Neon
2:41 - 5:59 LEAPS | Ready for It by CRMNL
6:00 - 8:30 INVERTED SPRINTS | All Starts Now by Laurell
8:31 - 10:55 CLIMBS | Ain't Seen Nothin' by Paper Kings
10:56 - 14:07 FREEZES | Impossible (Orchestral Remix) by Blackway
14:08 - 19:04 ROLLING HILLS | Embers by KillWill
19:05 - 20:34 COOL DOWN | Something's Coming by Mega Rev


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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