30-minutes of mood boosting motivation to have you feeling accomplished and strong!!! This is ride to the beat HIIT Cardio Indoor Cycling Workout with upbeat music and heart pumping pushes!!! Get ready to sweat, burn, and feel AMAZING!!!

I also have a challenge for you this ride if you are taking part in Bike and Bells Thrive or have been training with me for 2-3 months. The challenge is increasing your current resistance numbers! The reason behind this is to prevent us from hitting a plateau! We need to keep our body growing! If we ride at the same resistance very ride, our body will eventually get used to it and no longer adapt and grow. When we introduce a new variable such as a resistance increase, this wakes our body up and provides a new challenge! Resistance is relative to each person, so remember these numbers are all based on feel, read below what each number should feel like. As you are working to increase this number, it will feel extremely challenging but you will build the strength and endurance over time, so don't give up! You may find that you can only do 1-2 pushes each song with the new number and that's ok! It's not about perfection but consistency! If needed, take longer recoveries throughout!

👉 Sign up for Bike & Bells THRIVE here! [ Ссылка ]

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:
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 ]
Instagram- [ Ссылка ]
Facebook- [ Ссылка ]

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 ]

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 - 2:01 WARM UP | Turn It Up by Y2
2:02 - 4:47 FREEZES | Revolution by Night Lights
4:48 - 7:42 SPRINTS | I Got U by NIGHTCAP
7:43 - 10:23 CLIMBS | Stay Wild by lunaluxe
10:24 - 13:26 JUMPS | Gotta Get My Shot by Damned Anthem
13:27 - 16:37 INVERTED SPRINTS | I Turn On by Ruby Neon
16:38 - 19:58 SWITCHBACKS | VICTORY (with S.O.) by WLDHRT
19:59 - 27:50 THE JOURNEY | Here N Now by Aleph One
27:51 - 29:30 COOL DOWN | Positivity 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 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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