HAPPY POP MUSIC | 20-min Indoor Cycling Workout

When you want to get your sweat on and boost your mood, this is the ride to do it!!! With only 7 working songs and 20 minutes, this ride is going to fly by while being super effective at improving your endurance, reducing stress, and boosting your metabolism! You will be amazed at what you can accomplish in 20 minutes! Now let's have fun and kick butt!!!!!

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.

MY LINKS:

ADD IT:

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

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 - 3:21 WARMING HILL | The World Is Beautiful by Basixx
3:22 - 6:50 JOGGING SPEED | Watch Me Go by WEDNXSDAY
6:51 - 9:16 SPRINTS | Supreme Disco Fries Remix by VASSY
9:17 - 11:12 CLIMBS | Do Ya Thang by Heartbreak Kid
11:13 - 14:06 JUMPS | I'm on a Roll by Kat Leon
14:07 - 16:12 INVERTED SPRINTS | WoW by Laurell
16:13 - 19:07 CLIMBS | Boom by Coola Maya
19:08 - 20:21 COOL DOWN | Let's Lose Control by pearl wave

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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[cnr]

That moment when the trainer’s enthusiasm and passion overpower the background music <3

[heleneb]

It has to be announced : you are by far the best spin instructor I've come across. I love your music taste, how you choreograph the workout. The background and sound quality.

Love your enthusiasm. You've reignited my passion for spin. Thank you so much ❤️

[leaslaton]

Sometimes, these shorter rides are just what I need! Thank you!

[hillarypegrum]

When I saw this was 20 minutes I was excited, then my husband said don’t underestimate a 20 minute ride! It was powerful and just to test my endurance I added The Journey because who doesn’t like a good journey! Loved it. Thank you again.

[MariaClaraSena]

I was having a hard time doing my cardio this morning, before finding this video, I had tried running, then tried de bike by myself, and I gave up on both before finishing. Then I find this workout and did it till the end, and the best of all: enjoying every second of it! thanks a lot! ❤

[Kujhawks]

I love KC Mondays! Absolutely fantastic ride! There's so much variety and intensity stuffed into this 20 min! I also just think it so cool that we have an extra "little spinner" hanging out with us! ❤ Thank you for a great start to the week!

[shannoncunningham]

Awesome workout! I feel so much stronger after completing B&B Thrive. I added the journey! I can’t wait to see what’s coming in April!

[deedeemc]

KC! I've been MIA for 2 weeks due to medical issues, and I AM BACK! What a great Monday AM boost!

[andreastreet]

Congratulations and wishing a happy pregnancy, lovely news!!👶💐what an inspiration you are to us all!! 😍I soo need this today to blow away my stress and I’m feeling soo good now! 😁Love these 20 minute rides, just to myself and to ride along. Thank you soo much xx💖

[joan_cruz]

2 weeks off my bike and I got on it today! KC you are a blessing thank you for lifting my spirits and all the motivation! ❤ I struggled to get back on the bike but this ride put me right on track.

[katywilliams]

Happy sweaty😂What a way to begin the day🎉 The joy comes with hanging with two of my favorite people- Kayleigh and Jason ❤

[elizabethrobens]

Well that went fast! Thanks KC and fam!

[CRGirls]

Another day, another amazing workout! So fun, so quick, so challenging! 😅

[MeganYoutubeMeganYYC]

Best way to start a Monday. It took a bit of self talk to get on the bike, but gosh, am I ever glad I did. Great workout, thanks K&J.

[sabinekoning]

Getting extra workouts in thanks to you! I get lost in the gym and don’t know what to do. Now i just follow your workout routines on the bikes there and really loving it!

[ApplePryor]

Intermission - Day 1 - Done. Great ride and awesome playlist! Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[lyanaellen]

WOOOOW, 🎉🎉🎉🎉
Btw, I pray Psalm 139 over your precious baby ❤❤❤
Always be healthy special one from heaven ❤❤❤

[amycolby]

Loved the last climb choreography! That’s my kind of CLIMB! 😊

[carolbarnard]

Great morning ride. I added 15 min upper body and ab finisher. B & B Thrive was so awesome. Definitely feeling stronger. Thanks K and J

[sandytaylor]

Perfect ride for me this morning! Thank you superwoman! You are truly so motivating ❤I was not feeling it today but so glad I got out of bed and put my workout clothes on, got it done before going to work ! Thank you 😊