We have a fun and fierce fat-burning cycling workout coming at you!! You know we can make a lot happen in only 20 minutes! This ride is short, but packed with high-intensity pushes to take your training to new heights! I also have a quick 5 minute tabata challenge for you to finish at the end of this workout!
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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.
Need a longer WARM-UP? [ Ссылка ]
MY LINKS:
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ADD IT:
TABATA 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 - 2:57 WARM UP | Run It Up by King Flex
2:58 - 6:45 ROLLING HILLS | Force Majeure by Duckmaw
6:46 - 9:20 INVERTED SPRINTS | ENERGY by Crypto Bunny
9:21 - 11:52 FREEZES | Chains by Deraj
11:53 - 14:30 SPRINTS | Can't Believe by STRLGHT
14:31 - 17:38 JUMPS | We the Ones by MF Graves
17:39 - 20:17 SPEED OVER SADDLE | I Am the One by Ruby Neon
20:18 - 21:26 COOL DOWN | Just Like Heaven by Brandon Lake
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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