It’s a good day for a BIKE & BUILD BOOTCAMP! This workout includes both cycle & strength, the DREAM TEAM! I absolutely love the combination of cycling and strength and I hope you enjoy it and see the huge improvements and benefits that I have!

This 30 min workout is structured to include 20 minutes of HIIT style training on the bike & 10 minutes of upper body & ab work with dumbbells on the floor. For the bike work, to maximize the HIIT style, it will be important to work at a high intensity & then allow for a short recovery before pushing again. For the floor work with dumbbells, we will do exercises that build your muscular endurance! The muscles we target are shoulders, triceps, back, biceps, chest, abs, and obliques! The weight that you want to use for this workout is a moderate weight, I used 5kg/10lbs for each weight. We want to BUILD those muscles! Things to remember during the weight portion, focus on proper form, we are working on the beat, but if you need a slower pace, take it — this is your time so make the most of it!

⭐️ Shimano IC3 indoor cycling shoes here! Use code KCF15 at checkout! 👉 [ Ссылка ]

⭐️ Get 20% off a Stages Indoor Cycling bike or accessories with code COHEN20 at checkout!

THE AFTER PARTY! 🔥🔥 WANT MORE?! Make the most of your workout with this quick Tabata Burner! [ Ссылка ]

OR

The Dessert AKA The Stretch! [ Ссылка ]

💁🏼‍♀‍ Hello! I'm Kaleigh! I attended my first Spin class when I was 15. Since then I've been addicted to spin classes and indoor cycling. Now, as a certified Spin class Instructor, Stages Beats Instructor, and NASM certified fitness trainer, my goal is to share the most fun, motivating, and energizing indoor cycling workouts that will bring out your inner BUTT-KICKER!

I'm so glad you decided to join my indoor cycling class today! Grab your water bottle, grab your towel, get on your bike and let's kick some butt! - Kaleigh Cohen Fitness
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0:00 - 0:23 Welcome to BIKE & BUILD Indoor Cycling & Strength Class
0:24 - 3:04 WARM UP | Do Your Thing by Red Parker
3:05 - 5:43 SPRINTS | Deep Oceans by Tape Machines
5:44 - 8:23 JUMPS/FREEZES | Once and for All by Elijah N
8:24 - 12:34 ROLLING HILLS | Away We Go (feat. Matt Beilis) by 1WayTKT
12:35 - 15:15 INVERTED SPRINTS | Runnin' by Stella Mwangi
15:16 - 17:46 SPRINTS | U Blow My Mind by STRLGHT
17:47 - 21:38 CLIMBS | Turn It Up (BHAVIOR Remix) by Oh The Larceny
21:39 - 31:46 STRENGTH WORKOUT

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New to my indoor cycling workouts? START HERE! 👉 [ Ссылка ]

If you are doing a Spin class on a stationary bike or exercise bike instead of a spin bike and prefer to stay in the saddle, DO THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance and try and keep the same cadence.
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⭐️ Want more workouts to help you reach your goals? Subscribe here! 👉 [ Ссылка ]

⭐️ Want to maximize your workouts? Find awesome gear here? 👉 [ Ссылка ]

⭐️ The best tablet mount for your spin bike!👉 [ Ссылка ]

🎶 Jam out anytime and anywhere! Here are all of my Spotify playlists, just for YOU! 👉 [ Ссылка ]

⭐️ Hang out with the community and get all the 4-1-1!
Instagram- [ Ссылка ]
Facebook- [ Ссылка ]

⭐️ KCF fit wear, fitness tips, recipes, and a FREE fitness journal template! 👉 [ Ссылка ]

⭐️ For those of you that asked how you can help support these indoor cycling workouts 👉 [ Ссылка ]

⭐️ Share this cycling workout with a friend👉 [ Ссылка ]

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 health care 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 harm, damage, or injury as a result of any information provided.
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#30Minute #HIIT #IndoorCycling #CyclingWorkout

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