All you need is 20 minutes!! This ride is structured to boost your metabolism and your energy!! We have 4 supersets for the ultimate challenge! This superset style is going to bump up the intensity because of the longer duration of similar style pushes! We will ride 2 songs back to back with the same focus before moving on to our next superset!

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 ]
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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 ]

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 - 2:04 WARM UP | Gonna Be Great by Deja Lou
2:05 - 4:00 JOGS | READY TO GO by Easy McCoy
4:01 - 6:56 SPRINT TO THE TOP | Cookie Jar by Laurell
6:57 - 9:14 SPEED OVER SADDLE | Bring It by Bomba Bay
9:15 - 11:41 JUMPS/FREEZES | Have a Good Time by Ricky Cage
11:42 - 14:27 JUMPS | Wild by Shore Kid
14:28 - 16:50 SPRINTS | Quiero Nada by Hallman
16:51 - 19:03 INVERTED SPRINTS | Don't Need You by 2nd Life
19:04 - 19:53 COOL DOWN | My Sweet Time by Willy Be


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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