20 min LEAN LEGS Indoor Cycling Workout

Описание: We have a variety of choreography as we work to build lean legs! This workout is INTENSE, so as always listen to your body and adjust as needed as we work through this cycling workout together!

We will focus on 2nd and 3rd position to emphasize muscular growth in the quads, hamstrings, glutes, and calves! This is a great workout that combine strength and cardio for an amazing workout session! We are going to accomplish a lot in just a quick 20 minutes!

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

MY LINKS:
Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15
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ADD IT:
ENCORE!-    • 10 minute TABATA Ride  
DESSERT!-    • 10 minute Indoor Cycling POST-WORKOUT Stre...  

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,...  

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 - 3:10 WARM UP | Make It Look Easy by PRTY ANML
3:11 - 5:20 TICK TOCKS | It's Mine by Orange Bandit
5:21 - 8:49 INVERTED SPRINTS | Move with Me by Mad Circuit
8:50 - 10:51 JUMPS | Get Em High by Y2
10:52 - 13:52 RIGHT/LEFT | About To Get Crazy by Oh The Larceny
13:53 - 17:57 ROLLING HILLS | Hot Legs by Duckmaw
17:58 - 21:11 JUMPS | Nothing on Me by L'FREAQ
21:12 - 23:28 COOL DOWN | Enjoy The Ride (Tiny Island Version) by Anders Sohn

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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