30-minute SUPERHERO RIDE!

HEROS UNITE!!!!! It's all in, all you!! You've overcome all of the obstacles these last 8-weeks of Sweet Summer Sweat and now, it's a ride to complete the climb to the top!!! This ride will ignite your momemntum and increase your power. This ride is for YOU!!!! Let's do this!

Get your August cycle & strength calendar here! - https://www.buymeacoffee.com/kaleighc...

It's never too late to sign up for Sweat Summer Sweat! Get it FREE here! https://kaleighcohen.com/sweetsummers...

We're hosting a trip to ICELAND in JUNE 2024! Reserve your spot here! 👉 https://www.trovatrip.com/trip/europe...
Check out what's included and the itinerary above! 👆
Spots are limited | ONLY 15 SPOTS AVAILABLE! The first 10 people to sign up get an early bird rate and SAVE $100! Payment plan options are available!

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?    • START YOUR WORKOUT HERE! | 11 min Warm Up ...  

MY LINKS:
Looking for THE BEST indoor cycling shoes?- https://ride.shimano.com/KCF15
Amazon Storefront- https://www.amazon.com/shop/kaleighco...
Like to know about my outfit?- https://amzn.to/3rK3woC
Become a member here- https://www.buymeacoffee.com/kaleighc...
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://open.spotify.com/playlist/4Fp...
Instagram-   / kaleighacohen  
Facebook-   / kaleighcohenfitness  

ADD IT:
ENCORE!-    • 5-minute TABATA ENCORE cycling workout  
DESSERT!-    • 5-minute POST-CARDIO WORKOUT STRETCH  

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:    • Indoor Bike Set Up, Resistance, Positions,...  

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 - 3:20 WARM UP | Our Time by Paper Kings
3:21 - 6:19 FREEZES | Heroes by CRMNL
6:20 - 9:02 INVERTED SPRINTS | Lights Out by Sencha Green
9:03 - 12:07 SPEED INCREASES | Legends by Summer Kennedy
12:08 - 15:22 SPRINTS | Chaser by Evgeny Bardyuzha
15:23 - 17:54 SWITCHBACKS | Eclipse the Sun by TIMBR
17:55 - 21:31 ROLLING HILLS | Royale by Heyson
21:32 - 25:03 JUMPS | We Have Arrived by Portals
25:04 - 28:54 CLIMBS | Legends Never Die by DAEZD
28:55 - 30:54 COOL DOWN | SO GOOD by WLDHRT


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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