30-minute MOTIVATING HIIT Indoor Cycling Class

Exercises can reduce your overall stress and boost your confidence, we are adding one more positive to the mix by boosting your motivation as well! This ride includes endorphin-building pushes and songs to motivate your day so you can reach your full potential! All you need is 30 minutes to get strong, increase your endurance, and motivate your day! I know that it is not always easy to get on your bike for a workout, but when you do you feel so much better! I am so glad you pressed play so we could kick butt together!
👉 Sign up for Bike & Bells THRIVE here! kaleighcohen.com/bikeandbells...
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! 👉 www.trovatrip.com/trip/europe...
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? • START YOUR WORKOUT HER...
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- www.amazon.com/shop/kaleighco...
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- www.buymeacoffee.com/kaleighc...
KCF merch- kaleighcohen.com/shop/
Spotify playlist- open.spotify.com/playlist/2HK...
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
ADD IT:
ENCORE!- • 5-minute TABATA ENCORE...
DESSERT!- • 15 minutes of Post-Cyc...
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: • Indoor Bike Set Up, Re...
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 - 3:55 WARM UP | Everybody Go Crazy by PRTY ANML
3:56 - 7:03 ROLLING HILLS | Fool (Remix with Me Umbra) by 1WayTKT
7:04 - 9:36 JUMPS/FREEZES | We Got It (with The Prizefighter) by Easy McCoy
9:37 - 11:33 CLIMBS | Turn It Up (with Hunter Love) by Bunny Machete
11:34 - 14:02 INVERTED SPRINTS | I Get It Done by Gilly Suit
14:03 - 16:47 TRIO | Fire Makin' by WEZEN & Ease the Artist
16:48 - 18:58 SPRINTS | Limitless by 2nd Life
18:59 - 21:25 JOGGING SPEED | Here We Go Now by Kirsten Collins
21:26 - 25:29 ROLLING HILLS | Truly Do by Francis Mercier
25:30 - 28:30 SPEED OVER SADDLE | Vamonos by Ivy States
28:31 - 30:15 COOL DOWN | Daylight by SCayos
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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[@tanyaquinto4555]

Tough ride!❤ my brain said let’s go,go,go and my leg said let’s no,no,no😂

[@Just-Nikki]

About to start but it’s Monday and I’m kinda wishing I could lay on the couch and cuddle your dog 😂

[@mckensiemccandless4247]

Ooof, wasn't ready for that but so proud of myself for finishing!! Thanks, Kaleigh and Jason, for the kick butt ride!

[@lalalaleah7431]

Surviving a Michigan winter one workout at a time ❤🎉

[@lalalaleah7431]

Can you make a KC tank like the one you're wearing? ❤

[@donnamagrini6393]

I gotta tell ya …..you know what else makes ALL the difference in the world? Heavy leg days!!!! I can’t believe how much stronger my legs are compared to Jan 1st! Thank you friend for “making” me do heavy leg days!!!

[@carolebrb8469]

I really enjoyed the Playlist... more than the workout 🤭

[@ashlynmarie8523]

I just celebrated my 1 year fitness journey. I'm still not where I want to be but I am way better than where I was! I always think I am failing and yet here I am still showing up. Thanks Kaleigh for all your life saving help. ❤

[@lolipena8051]

Thank you so much for the ride ❤ 23 Days straight 🎉

[@ashlingsmyth182]

Brilliant ride think I actually hit all the correct numbers even on 10....😅

[@dinikaram4609]

Done on Wed. Thank you.

[@kathyblythe8815]

Thank you for the form talk. I think I had way too much energy with my shoulders up around my ears being wasted I did so much better today I was able to stay with you for probably the first time I did have to take some breaks and pause you because I was working harder in the right way thank you.😊🎉

[@JoSeaman-yn5yu]

❤ thank you!

[@carolinemoore4492]

Thank you for the perfect ride for me! Even though I have been working out with you since 2020, years of bad posture make reminders about form essential for me - when I feel I'm struggling I only have to think shoulders and realise that that's why my breathing is harder 😂. Early on in my rides with you, I remember someone saying they were wearing their shoulders for earrings and I totally got that - I think about it every time I ride 😅. So thank you SO much for this ride - amazing as always 💕

[@esmepa1]

I had zero motivation but I have goals! Thanks for kicking my butt 😂. Attendance for Friday 🎉

[@donnaszabo7635]

Happy Monday all you butt kickers 😊

[@ApplePryor]

Week 5 - B & B THRIVE - Day 29 - Done. This ride sincerely ROCKED! The whole playlist ROCKED! New songs to play in the truck!🔥🔥🔥 The song merges were insane! Well Done! Anytime Kaleigh picks a deep beat song for “Climbs?!” “Trios?!” “Tick-Tocks?!” 3RD!!! ALL.DAY. Thank you Kaleigh! Just dancing all the way up on the pedals in 3rd and 10! ALL. DAY.😄Keep the graphics coming! Loving the grunge FX! Thank you Jason! 🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@stephratcliff8556]

You did NOT go easy on us today!! Thank you for that! ❤

[@jacquelinecobb9387]

That was a burner for sure! Thanks Kayleigh! Encore ✅ Stretch ✅

[@jillgleed5716]

I’ve done so many of your rides and this is by far my favorite!! Thank you for all you do!

[@mariacarrasco1558]

Intense but amazing!! Ty

[@debsnamhtor1700]

Week FIVE of BBT, let’s gooooooo!

[@1RoadGarage]

That was good class!! 🤙

[@dianem.8812]

Down 6 lbs since New Year thx to u!!! 🚴‍♀️🎉🎊

[@nicolamackay7233]

Great way to start my day 😅

[@Nat-sz7nc]

After this class I have officially completed all of your cycle classes! So glad I discovered you during the pandemic and although I'm not where I want to be I am proud of this accomplishment.

[@Singridingrid]

I haven’t done a ride in probably 8 months. I forgot how much I missed it. Thank you❤

[@Jacky_boo14]

My motivation was lacking after a grumpy rest day, but I am thankful to be sweating. Thank you. ❤ also have decided my rest days might have to include an easy ride. 😊

[@shannoncunningham550]

I have all the motivation I need to start my Monday! Awesome ride

[@deannfield9629]

Was snowboarding for a few days with hubby nice to get back to your classes. Thanks for a good welcome back ride💪🏻

[@marysuemcc]

Roley-Moley !!! Happy Monday.......... Thanx K !

[@poppilateswithvictoria966]

Wow that was tough 💯 legs shaking

[@soniacote4118]

Form✅️ 🔥✅️ got it done done done done🎶🎶 😅 last song was oh so tough🚴‍♀️

[@galaxymae9328]

Thank you. 😮

[@MacMommy2019]

Best ride!!! ❤

[@hillarypegrum8381]

I've been working on meeting and sustaining the RPMs. It's really tough on the jogs and freezes but I'm getting there. The stretch after felt sooooo good! At some point I need to go back and do a ride from 2 years ago to see how far I've come. Thank you for continually bringing it!💗

[@japonconmate]

Love every workout!!! Thanks for all the work you put on this channel :) love and hugs from Japan ありがとう❤

[@SarahJones-ih7uv]

Holy smokes, that was a challenge!🔥 Proud of myself starting Monday this way. Thanks for another great ride!

[@florenciamedina952]

I haven’t been on the bike for a couple of days due to maintenance at my condo’s gym, boy it feels good to be back on the bike! 💪❤️🥰

[@starchang231]

That was an amazing ride…time flew by!

[@katywilliams9477]

Killer sweaty challenge Kirsten and Jason❤🎉You are so amazing-your talent, your generosity in sharing your time, and your camaraderie excels-making spending time with you so precious. We benefit in every way❤

[@danaslay6482]

Loved this one! Great start to the week and helped me over a gray and slow weekend 😘

[@sabrinnahe.8500]

Wow and Wow! Loved this ride and the songs were fabulous.! So fun and thank you Kaleigh and Jason!❤❤

[@TalianaFamily]

Awesome ride! Sweating right out the gate! 💪🏻 Thank you! ❤

[@whitneyonthelash]

I almost passed out on the last stretch 😅 but I finished. I feel like the wind got knocked out of me 😂❤

[@noeminieves8447]

Great way to start my Sunday 🎉😊

[@user-wd9dh6ik4n]

Wow! Ima have to do this ride again. I was weak noodle legs the last song! What a ride!! 🎉

[@mayracantu5268]

Great ride!! Thanks

[@Kujhawks66106]

This ride is why I absolutely love spinning with you! It was so challenging, intense, and fun! The music was 💯 and the variety kept things moving! This ride flew by! Ahhmazing! Thank you!

[@charlottejenkins2533]

I live second position, freezes, jumps, speed work...bring it on! Great ride! Thanks so much guys. Been loving your strength workout this week ❤

[@mcarver]

Not my best ride today, but I’m coming back to this one to try again! 🎉

[@leaslaton7566]

Whew!

[@dorisruiz1815]

Happy Monday away to start this week 5❤ TY KC😊

[@wgwarren4]

Thanks for always reminding me of form. I need it! Even midworkout. Loved todays cycle

[@Tinabluelotus]

Loved the workout and playlist 🎉❤

[@emmih5358]

This was one of the best rides ever! 🎉❤

[@brcegipsn8813]

Gracias ❤

[@chavelitoledo2961]

Loved it!❤

[@vifonadis2013]

Oh my 😮 I'm feeling it now thanks heaps 😊

[@erindolvin1627]

Music so good on this ride!!

[@JerilynnRocks]

OMG wow! This was tough but so fun! I'm usually a clock watcher counting down the minutes but many times I forgot to even look. Added this to my faves list 💪🏽🥰

[@Kate.Horned]

OMG ❤ You are amazing ❤

[@michellepadgett]

Ok my soul left my body a couple times but MY SPEED IS IMPROVING 🎉

[@lyanaellen2396]

FIREMAKING HYEAAAAAAHHHH!!!!! 🔥🔥🔥

[@jenncouture4432]

Holy cow. But for real, the form focus was just what I needed to get through the pushes. Thank you! 🎉

[@lucygomez2982]

OMG KALEIGH!! I think I burned calories for all of February with this workout 😮😆🙌🏽😩 my legs are goneeee

[@mariankabenadie2785]

Incredible ride 😅😅😅 Thank you so much 🌹

[@cintyabortolazzo5716]

I think I say this every time: this was tough! 😄 it really was but I did it 🤩😘❤️

[@ritagiansante8720]

Amazing workout, you're so supportive , enjoy your videos thank you!!❤😅🎉

[@susanganz8335]

Wow! what an incredible ride. The trio and TikTok in the same song.. Oy vey! ❤

[@meganhermansen5174]

Just what I needed on a Monday!!

[@lauraboisvenue6444]

Wow!!! 🤩 Your workouts are the best!!!! This ride kicked my butt!!! Thank you ❤.

[@joannaramos9098]

Thank you again, it’s so helpful to remind what NOT to do ❤

[@MeganYoutubeMegan111YYC]

I so appreciated the motivation and form reminders. What, my hands shouldn't be death clutching the handlebars?! My shoulders shouldn't be up by my ears?! It was great to have the frequent reminders - stronger here (on the bike) so we can be stronger out there (in the world). Spot on workout, thanks K&J!

[@courtneychedester7301]

Wow, I just recently finished the beginner cycling program so I’m really new to intermediate rides and this was my first 30 minute intermediate ride. This was so hard to finish but somehow I did. I did not hit every challenge but I still finished it which feels so good! Thanks Kaleigh for an awesome ride!

[@Sweet_candy_girl]

Loved!

[@alejandranicholsonrealtor6666]

amazing ride! thank you!

[@gabriellazomorrodian5931]

So great!!! Love sweating with ya! ❤🎉

[@annipfeiffer4700]

I love love your spin workouts! With my schedule I can never make the class times at my gym and this allows me to do spin in my own time! Thank youu 🥰💛

[@racheljanzen5178]

Awesome!!! Hard ride...love it

[@bethanybarry829]

So goooooood!!!!

[@lorimontoya8803]

THANK YOU THANK YOU THANK YOU 🙏🙏🙏 I so appreciate the time it takes for You to put rig these rides, the music the workout the timing, I know how long it must take just to do one ride 🙏🙏🙏👏👏👏 that you do always being here and making us feel so much Betty that we accomplished your rides🙌🙌🙌 Love you and love theses rides 🚴‍♀️🚴‍♀️🚴‍♀️🚴‍♀️🩷🩷🩷🩷🩷🩷🩷

[@MGforShort]

That was a great ride and a fire playlist!!!

[@ds18110]

This was a burner but the music made it so fun! Best way to start the week!!!

[@Aleex_xxd]

Ohh that was tough, but I did it! 🎉

[@michal5829]

Beautiful ride! ❤❤

[@Sarmamj]

Another XC-lent VDO love you Kaleigh ❤

[@sofiavaldivieso5584]

Super nice; thanks always!! ❤

[@lesliediamond2925]

Great ride! Thank you!!

[@annetremblay]

Whoa! This was indeed a HIIT ride! Love the trios and tick tocks.. and, of course, the #Climbs 💪🏻🙌🏻 Thank you KC&J 💜💜💜

[@kcoop91]

I think that was my fave one so far ❤ thank you, feeling so proud I got on the bike today with you

[@melissag.8443]

Ohhhh myyyy myyyy! What a doozy!! Loved this ride! So challenging! So motivating! Just what I needed on this Monday afternoon!! Thank you KC!! 😘🩵🙏🏻🔥💦💪🏻✅ NEW T-SHIRT idea!! Form is my foundation!

[@sasham1110]

Great way to start the week!! ❤

[@mollymclaughlin4818]

WOW 👏🏻 the beginning of the ride was definitely me today, I was not motivated and struggling to get moving. As always, so happy I hit play! Loved the form focus too. Such good reminders and I’ve been having some joint/tendon soreness lately so I’m trying to not make it worse. Thank you!! 🎉

[@radical_rutabaga]

Always a great workout! Keep up the great work!!

[@shirleycristomoura2673]

Hi! Watching from Brazil. 😰

[@craftyblogger]

Form focus for the win! Feeling strong-thank you for the great ride as always. 😊

[@michelleschwinghammer4725]

Morning KC, great way to start the week! ~Your peeps 🐥🐥🐥🐥🐥🐥

[@TheEnte008]

Did it🎉🎉

[@noeminieves8447]

Had to do it again!!

[@christyrowley5713]

Loved all the reminders! It’s so easy to forget