20-minute MOOD-BOOSTING Indoor Cycling Workout!

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.

Check out what's included and the itinerary above! 👆
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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

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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[nancygould]

I’m grateful to have health - to be able to get on the bike and work toward my goals! You remind us that it is a privilege to be here today working out together! Thank you! 🎉

[amandas]

Grateful for a wonderful first ride back after having my baby! Thank you, I missed this so much!

[stefanieyeoman]

First ride with you! Your enthusiasm is contagious! 🎉🎉

[makenseyflores]

I’m so grateful for you and this ride! Came to the gym with zero motivation and can now leave with a little win for today, thank you!!

[csl]

I had a stationary bike for like two months now and it was getting boring. I found myself being distracted by the videos I was watching while riding and my rides progressively got shorter as I was less motivated to do it.

Then I found this video, and this is the answer!!!! Can't wait to do more.

[sheenahanscel]

This is EXACTLY what I needed tonight, it was like it was made just for me for this day. Grateful to have found you and to have such a supportive partner 💛

[DawnaCharley]

I'm grateful for your videos! I've been so sick. Today I finally felt well enough for a spin after two weeks off! Thank you!

[tusikk]

I am so grateful I found your chanel, you are the best cycling motivator!!!

[annemcinerney]

I’m so grateful for having good health — and KCF is a part of the journey! I’m also sooo grateful for Brock Bowers and the ride that the Georgia Bulldogs have given us the past three seasons! (Ask Jason.) Happy New Year from one of your wounded weekend warriors nursing a recovering hand surgery.

[bettinagomez]

I am grateful for finding you on you tube ❤

[donnaattanasio]

Great 20 mins ! Thxs 😊 grateful for my strong body! 💪🏼💪🏼

[ridingthesix]

I am grateful that a didn’t quit on myself this morning.
I got married in August and fell right off the bike! (Goal achieved, I’m good now!)
But I’m not good. Good health requires a strong workout schedule, especially at my age.
Getting back on track has been a struggle and I almost gave up a few times this morning.
I am so proud of myself for seeing the ride thru to the bitter end.
I missed you! (Sorta😂) I am grateful for you, Kaleigh. Thank you 🙏🏽❤️

[tylercurtis]

Another solid workout. Your energy is annoyingly motivating. 🙂Thank You!

[michellekoontz]

This is one of my FAVORITE rides! I love the pace and variety of!😁❤️❤️❤️

[tlo]

My first bike ride this NY 🎉, I'm grateful for this channel and I love your energy ❤️

[alannebaker]

I’m thankful for Christ, who gives me purpose in everything I do- including caring for my body! Even when I am unfaithful to him, he remains faithful to me ❤

[mikehollandsworth]

Wonderful energy filled workout enjoyed the enthusiasm. Thankful for this channel

[ASilvestri]

I was in a funk tonight and didn't want to do anything, even half way through I wanted to stop. I didn't, and by the end I was feeling so much better😊

[ApplePryor]

Week 1 - November Intermission - Day 1 - Done. Favorited. So grateful! For knowing Jesus, as my Savior, Lord and King! For life! Because I wasn’t suppose to live past 2008! Goodness!The intro was awesome! Personable and fun!😄 New 20-minute favorite ride! This ride had me dancing the entire time! Absolutely LOVED the playlist! It was so entertaining to see Kaleigh get into the ride! So fun! Thank you Kaleigh! If there is ever a ride that can pick you up from a hard or down day? This is the ride! This ride rocked!
🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[sarakaczynska]

Wasn’t feeling like doing cardio today but this definitely boosted my mood and gave me energy to attack the work day - thank you! 🎉❤