20 minutes to motivate your day!!! This ride is here to brighten your day and give you an awesome, sweaty workout! You will be amazed at what you can accomplish in 20 minutes for both your body and mind! This cycling class provides a HIIT cardio-style workout with a variety of pushes and happy music to boost your mood and your heart rate! Get ready for fun and fire!

👉 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.

🇮🇸 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!

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/3g2cVh9vQjQ8gyiz6VSIrW?si=ef84e7b0b439409b
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness

ADD IT:
JOURNEY!- https://youtu.be/r1Nw0vNWh1Q
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 - 2:51 WARM UP | Fighters by Spirit City
2:52 - 5:14 JUMPS | Mírame by Bella Rabbit
5:15 - 7:05 SPRINT TO THE TOP | Get Me Going (FLOYD WONDER Remix) by Oh The Larceny
7:06 - 9:05 FREEZES | Go Getta by Blackway
9:06 - 12:04 LEAPS/TICK TOCKS | Just Wanna Play (feat Zach Bolen) by RIYL
12:05 - 14:54 ROLLING HILLS | Would You Love Me Better if I Go? by Neon One
14:55 - 17:30 JOGGING SPEED | Watch Me Now by Ruby Neon
17:31 - 19:29 INVERTED SPRINTS | Let's Get It by Bobby Saint
19:30 - 20:38 COOL DOWN | Let's Throw a Party! by Sammy Rae & The Friends


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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