Uploaded August 2025 | Updated September 2026, 2 weeks ago

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There is a saying, you're only one workout away from a better mood!! And this workout is doubling down on the happy mood!! We have a short but intense cycling class to boost your calorie burn and mood!! Let's get strong!

IMPORTANT! The RPMs noted throughout the ride are just a range. Make sure to ride where you feel comfortable, which may be above or below the range indicated.

Need a longer WARM-UP? youtu.be/tOjKOmtPcqs

MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Spotify playlist- open.spotify.com/playlist/52RMr510urW95llaq1Do7D?si=21fbf9cbc193482d
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness

ADD IT:
ENCORE!- youtu.be/CSJm2ThlAOc
DESSERT!- youtu.be/ONg93VZl0Ko

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: youtu.be/8DbpBXGAB8Q

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 - 2:23 WARMING HILL | Live For The Moment by Georgia West & The Underground
2:24 - 5:10 JUMPS | Coming for Ya by Yes Yes No Maybe
5:11 - 8:02 SPRINTS | Party on the Block by Wai
8:03 - 10:58 SWITCHBACKS | Keep On Moving by Jamie Myles Jr.
10:59 - 13:21 FREEZES | Mírame by Bella Rabbit
13:22 - 16:12 INVERTED SPRINTS | Ride of Our Lives by Flyers
16:13 - 18:41 SPRINT TO THE TOP | Just Watch by WEARETHEGOOD
18:42 - 19:50 COOL DOWN | Sweet by KENA


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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

Kaleigh Cohen Cycling
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