Your workouts are planned! Get your November calendar here! [ Ссылка ]

This is the most fun and upbeat cycling class yet!!! Anytime you need a mood boost do this ride! I was honestly, feeling tired and blah before this ride, but knew that a workout would help and this ride completly changed my mood and I felt energized and grateful to be able to ride! And only 20 minutes to get your sweat on and feel awesome, GO FOR IT you will be so happy you did!

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! 👉 [ Ссылка ]
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? [ Ссылка ]

MY LINKS:
Looking for indoor cycling shoes?- [ Ссылка ]
Amazon Storefront- [ Ссылка ]
Like to know about my outfit?- [ Ссылка ]
Become a member here- [ Ссылка ]
KCF merch- [ Ссылка ]
Spotify playlist- [ Ссылка ]
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ADD IT:
ENCORE!- [ Ссылка ]
DESSERT!- [ Ссылка ]

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: [ Ссылка ]

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 - 3:16 WARMING HILL | That's What I Need by Jamie Myles Jr.
3:17 - 5:49 JUMPS | Dinero by Stella Rabbit
5:50 - 9:12 ROLLING HILLS | The Party (feat Matt Beilis) by 1WayTKT with Francis Mercier
9:13 - 12:03 CLIMBS | One of a Kind by Ricky Cage
12:04 - 14:17 INVERTED SPRINTS | I Feel Amazing by Sencha Green
14:18 - 16:48 SWITCHBACKS/FREEZES | Let's Get Together by Hotline
16:49 - 19:41 ROLLING HILLS | Make It So Good by Noah Neiman
19:42 - 21:36 COOL DOWN | Bright Side by Beach Bear

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 it 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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