Friendliest Beginner Rhythm Indoor Cycling Class | 30 minute

This beginner friendly indoor cycling class is going to help YOU build confidence, endurance, and strength! GOALS here we come!!!!

If you are just starting out on your indoor cycling journey or maybe you’ve been around the block a few times in another type of spinning class, this beginner ride is perfect for you! During this 30 minute bike workout, we work through several different aspects of a rhythm cycling class to introduce you to a fun, but super effective workout to help you bring out your inner butt kicker and reach your goals!

Remember! This is your workout, modify as needed, practice proper form, take longer recoveries if necessary, and give it your all! This is your time and I want you to make the most of it.

If you don’t make it through the full 30 minutes, this workout will be here for you to come back to and each time you hit play, you will build and burn a little more, getting you closer to your goals! We all have to start somewhere, so no matter if it’s 5 or 50 minutes, you started and it will get easier.

I am so excited that you here to workout out with me, it is always better to workout with a friend!

Big hugs!

Kaleigh

💁🏼‍♀‍ Hello! I’m Kaleigh! I attended my first Spin class when I was 15. Since then I’ve been addicted to spin classes and indoor cycling. Now, as a certified Spin class Instructor, Stages Beats Instructor, and NASM certified fitness trainer, my goal is to share the most fun, motivating, and energizing indoor cycling workouts that will bring out your inner BUTT-KICKER!

I’m so glad you decided to join my indoor cycling class today! Grab your water bottle, grab your towel, get on your bike and let’s kick some butt! – Kaleigh Cohen Fitness
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0:00 – 0:42 Welcome
0:43 – 3:23 WARM UP | Less Work More Play by DRAMA//CITY
3:24 – 6:47 ROLLING HILLS | Stomp (with Udachi) by 1WayTKT
6:48 – 9:09 CLIMBS | Mini Me (GOOD Remix) by Skrxlla
9:10 – 12:23 JUMPS | Fearless by Kat Leon
12:24 – 15:15 SPRINTS | Deep Roots by Tape Machine
15:16 – 18:20 ROLLING HILLS | Just Wanna Run (Hallman Remix) by Blanches
18:21 – 21:30 CLIMBS | More, More, More by Taki Waki
21:31 – 25:48 JUMPS | Imma Wildfire (feat Adam McInnes) by Easy McCoy
25:49 – 28:27 SPRINTS | Clutch by STRLGHT
28:28 – 32:21 COOL DOWN | I Hear a Symphony by Cody Fry

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New to my indoor cycling workouts? START HERE! 👉 https://www.youtube.com/playlist?list=PLBJ0TIYiwZzjLnd3RU_J2y-dm9a34Ggw3

If you are doing a Spin class on a stationary bike or exercise bike instead of a spin bike and prefer to stay in the saddle, DO THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance and try and keep the same cadence.
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⭐️Want more workouts to help you reach your goals? Subscribe here! 👉 https://www.youtube.com/kaleighcohenfitness

⭐️ Want to maximize your workouts? Find awesome gear here? 👉 https://www.amazon.com/shop/kaleighcohenfitness

⭐️ The best tablet mount for your spin bike!👉 https://bit.ly/2UeHHK1

🎶 Jam out anytime and anywhere! Here are all of my Spotify playlists, just for YOU! 👉 https://open.spotify.com/playlist/3oBizo4HhxLQbDHukh4wYC?si=ef0bb13df1cc45dd

⭐️ Hang out with the community and get all the 4-1-1!
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness

⭐️ KCF fit wear, fitness tips, recipes, and a FREE fitness journal template! 👉 https://www.kaleighcohen.com

⭐️ Want special KCF emojis and behind-the-scenes access? Become a Kaleigh Cohen Fitness channel member here! 👉 https://www.youtube.com/channel/UChY_9WJx0saa0St48lSdytQ/join

⭐️ For those of you that asked how you can help support these indoor cycling workouts 👉 https://www.buymeacoffee.com/kaleighcohen

⭐️ Share this cycling workout with a friend👉 https://youtu.be/D3bQxOx8DAk
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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 health care 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 harm, damage, or injury as a result of any information provided.

#Beginner #RhythmRide #IndoorCycling #SpinningClass

you just gotta go out and kick butt that’s all you gotta do you just gotta kick butt welcome to your 30 minute beginner indoor cycling workout this ride today is going to be perfect if maybe you’ve taken a spin class in the past before and you’re just getting back in to indoor cycling or if you are brand new to bike workouts this workout is going to help introduce you to a few different things on the bike we’re going to get right into this workout but before we do i just want to make sure that you are prepared for this workout so if you have any questions about how i call out resistance or the positions we will use you can find a link right here to that and that will explain everything into detail but we’re going to get right into this i’m going to go ahead and start our warm-up music and as we do i’ll explain how this workout is going to go alright so here we are we are in first position and you are at your resistance level five so that is just a little bit of resistance under your feet you always want to feel resistance underneath your feet and that is to protect your knees so the flywheel is not doing the work and taking you for a ride but let’s talk about the form because we have a speed increase that is coming up so start your watch as well if you have not head is up shoulders down away from your ears light grip on your handlebars slight bend in the elbow feet flat push down pull up and make sure your knees are coming straight in front of you not out not in but we’re going to pick it up just a little bit right now pick it up just a little bit from where you are working on bringing that heart rate up and we are riding if you have a computer that shows you rpm slow it back we are going to ride right now anywhere between 70 and 80 and we do those speed increases we want to try to get above 80. but again this is just to give you a reference you can ride wherever you need to this is your workout do not forget that i just gotta say i am so glad that you are here it can be tough sometimes to push play on a workout to get into a new habit of doing something but i’m so glad you did and we’re gonna pick it up here again hit about five [Music] pick it up right here come on again just giving it a little bit more working on bringing that heart rate up [Music] short push we’re almost there four three two one slow it back slow it back turn it up find your six right here one more push in about 10 seconds what’s getting a little heavy heart rate’s coming up oh this is our jam we gotta go in about five seconds last push for the warm-up now almost there this last push is a little bit longer [Music] ten more five four three two one good hold your six but add one more up to a seven and slow that speed down now we will ride on the beach so in in most cases sometimes we’re not on the beach depending on what we’re doing but right here we’re on that beat following rpms you’re in the 60s one two one two so we’re gonna go for a rolling hill this workout i have broken up into two different rounds each round we will do a rolling hill a climb a jump and a sprint so we have that two times through each song has its own thing and this is our rolling hills right now seated climb we’re gonna get ready to turn it down and i want you to pick up the pace turn it down back to a five rolling hills we climb that hill we come down and we’re coming down right now go [Music] we’re gonna four three two one slow it back turn it on now we’re turning it up to an eight oh that’s getting heavy we’re climbing that hill so the leg speed flows down back to that beat one two one two we’re going to come out to third third is a standing position if you want to stay in the saddle you stay in the saddle remember this is your workout you do what you got to do bring it up this is gonna be a quick short climb here in third because we’re gonna take it down and we’re gonna sprint again i love rolling hills oh we climb we come down find your five let’s go um [Music] oh if you are new to rolling hill that was a rolling hill they could have another chance at that because like i said we’re gonna go through four different round or four different songs each song has its own theme doing it twice but right now climbing in the saddle seated climbs building burning heart rate is coming up one two one two good almost there and then we’re going to go into straight climbs so we’re gonna hold this eight how you doing here drive grab a drink whatever you need to do right now to bring your focus back and i just want to say maybe this is the first time going through this workout and you’re like one song in that was it fine good you showed up you did more than you did the day before and that’s what matters so do not ever get discouraged if you can’t do every single thing that i might be doing or if you can only get through one song that doesn’t matter you’re showing up please don’t ever forget that that is what counts we all have our own goals we’re all walking our own journey don’t compare it to anyone else all right recovery we had a nice little recovery there and we’re back now with this beat 55 up to 60 55 is really gonna be the lowest the slowest not slowest the lowest you want your cadence to hit because if you’re going any lower than that it’s really hard to keep a smooth pedal stroke and that is very important when you’re cycling to protect your knees and really to use that power so i’m all about form i’m always always about using your legs for power one two one two we’re gonna get ready bring it back out to third four three two one up again if you’re staying in the saddle that is fine i know some bikes don’t allow you to stand over you are still feeling it [Music] we’re gonna find nine here very soon [Music] four three two one nine [Music] we’re climbing it’s tough it is oh so tough but so are you and you’re doing it get ready to find eight eight back down keep that beat one two one two good form here your head is up your shoulders stay down core engaged so you can push down and keep that chest up use this here as your power come on feel it there we are have a seat down to your seven we have made it now two seven into the third working song here oh breathing okay so i want you to pick it up 70s 80s the beat is right around 80 there but if you are not with the beat that is fine you keep pushing you keep working you keep coming back and pushing play you will get there we’re going to work on jumps so you can stay in settle for the first round if not we’re going to come up to second position for four and then down for four so get ready coming up soon make sure you have enough resistance on bring it up [Music] down [Music] almost there last one up come on shoulders over hip core engage down [Music] push and pull good get back with your forearm are you are you coming down here keep it up keep that chest up shoulders roll down and back for the entire song but we’ve got more jumps again if you’re staying in the saddle try to pick up your speed a little bit if you want an added challenge let’s go [Music] [Music] going for four counts bring it up [Music] light on those bars down you can do this i’m going to tell you what second position jobs and jumps need challenge me the most no joke [Music] whenever i know they’re coming i’m always like okay i gotta get right here in focus so maybe you’re feeling that way right about now as well [Music] so when you come up use your legs to bring you up keep your head up shoulders over hips one more set here it is up bring it down up two three four down two three four almost there down we’ve got this come on stay down stay down turn it down for your six use this as a recovery breathe we’ve still got about 10 seconds left in this song and i just want to tell you you made it through your first song of jumps we have sprints left in this round and then we have just four songs before that cooldown you have almost made it halfway yes i’m high-fiving you right now that is what we do that is what we do around here things get a little weird and crazy but we show up and we make every workout count so i’m so glad again i’m gonna say it that you are here getting ready for sprint so you’re gonna hold this six but i do want you to take it up now you’re gonna hold your sprints at a six this time that’s what i meant to say but right now we’re at a seven pushing the 70s 80s 90s and then i want you to take off your sprint make sure you have enough resistance on find six go [Music] how’d you do that was our first full-on sprint song we had rolling hills but now we are here digging deep to get those friends breathing here i’d also like to introduce you in case you are new to stella that is a little hug over here in the chair she’s our cheerleader i like to call her she’s just here for you know the moral support doing what we wish we were doing i don’t know maybe five six you’re sprinting again at a six i’m challenging you today with this sprint we gotta go push almost there there it is slow the legs back breathe here hold your stick so you can dry off grab a drink whatever you need to do this right here is our half way point we have made it halfway that means four songs rolling hills climbs jumps and finishing it off with team sprint okay there we go yeah if you are new we have team rolling hills we have a few on team jumps and team sprint and team climb we may have different tastes on the bike [Music] [Music] 30 seconds before we do a speed increase you can turn it into a sprint depending on where you want to challenge yourself i want to give you options if you do if you’ve done this workout five times you can start to push yourself so don’t forget that in the 60s one two one two breathe it’s coming up find your thing turn it down four three two one go [Music] miss my q sometimes but we’re all real here if you haven’t no bring them on come on one two one two thirty seconds does your touch need a break mine does let’s bring it up third one two one two shoulders down core engaged again if you are staying in the saddle and you want an added challenge try to turn on some more resistance just just a little bit like a pinch down feed increase go slow it back blow it back turn it up just about 20 more seconds and then we’ll take a recover finish it out with this climb you’re eight anyone else making it rain today [Music] oh my the things you can do and what are we at like 20 minutes 16 minutes okay sure one two one two all right turn it down just for about 20 seconds just back to a six i want you to take a recovery right here as you need it and then get back into it we’re going to go for a climb [Music] ten more and then we’re going to turn it up to an eight all right when you’re ready find your [Music] mid 50s up to 60 here again try not to fall below that mid 50s range because then that that petal stroke might become a little bit jerky and we do not want that up out to third one two one two feet flat core engaged shoulders down away from your [Music] that is the top of your hill oh it’s a beautiful thing up there i’m telling you the view is amazing it may not feel amazing but oh it looks good afterwards reach down [Music] have a seat seated nine i’m challenging you today with this come on push that pen is coming and we’re only going to hold it for about 10 to 15 seconds feet flat core engaged think about the push down in the pull up when you are heavy here four three two one third breathe you know what’s coming all right get ready ten more we’re gonna turn it up to a ten four three two one ten push that is the top of your hill dig [Music] almost there four more we’re gonna turn it down to a nine [Music] was it a sweaty one have a seat [Music] push and pull fine eight back to your eight [Music] we just climbed them out i don’t know how many people can say that but [Music] find seven your seven hold it here make sure you are keeping enough resistance on especially now let me breathe we’re going back in to my hair stuck on my head we’re going back in to jumps and jocks so we’re also going to work on jogs we’re also going to work on jugs this stuff breathing wherever you need to be right now 70s age and when you are ready meet us at that seven [Music] three here we are one two one two remember your form here so when you do bring it up that chest stays up [Music] breathe all right we’re going to bring it up up the second and just jog it out [Music] let’s talk about shoulders over hips feet are flat [Music] so try to [Music] that’s more than you did before right okay we’re there’s a little you gotta adjust yourself sometimes even in between the ride make sure you’re right on but we’re jumping almost right now [Music] down two three four back up back to those four counts down two three four up this is a challenging song down two three four [Music] [Music] [Music] even if you are just [Music] [Music] forget about everything else you your bite and your butt kicking attitude bring it up right bring it up okay i’m getting a little crazy [Music] we’re gonna have a seat and we jump for the last and final time again holding seven this whole time ahead of my time ain’t nobody by the way i saved a few of my favorite songs for you for this project i know music is kind of subjective maybe you like it maybe you don’t [Music] [Music] keep going up just a few more [Music] up two three four down one more up one more down up two three four stay in the saddle [Music] turn the resistance off if you need to if not hold your seven because that sprint comes roughly 30 seconds into this next song drying off also if you are jamming out to these tunes you can find them on my spotify which will be linked down below i’ll remind you at the end though too all right this is it we gotta focus we have just two sprints left this is one of my favorite sprint songs find six build it come on build it we are in this together build it [Music] go [Music] um slow it back [Music] you did it turn it up to a seven your seven we have one more make it the best you’ve done all day you got some time to recover here so enjoy this still about 30 seconds 70s 80s even up to 90 depending on where you are breathe [Music] form check on you i’m form checking you right now check it out where are you muscle memory especially when you’re beginning is going to help you so much through your journey getting the right form is gonna give you more power to keep you safe and you’re gonna get the most out of your workout i’m telling you that’s why i’m a for free find six we gotta go this is [Music] it [Music] thank you that was it you did it breathing holding your sticks we’re gonna slowly bring our heart rate down and cool down so we’ll we’ll adjust the resistance here shortly how’d you do you made it to the cooldown oh breathing dry off grab a drink so challenging but it is going to help you make the changes that you want to make don’t don’t ever underestimate yourself don’t ever compare yourself to maybe where someone else is this is you and your ride in your journey and your story you gotta write it and you you’ve got to go every day i know some days are not as good as other days i know i’ve been there i’ve done that i’m still there i’m still doing it but when you can take this time for yourself and you can you can just let it all go for 20 30 minutes to help make you the best that you can be that is the that is the sauce right now that is the biz ness so don’t forget it when you don’t want to do it how do you feel right now you might feel okay you may feel really tired and really sweaty but you you just accomplished something and that makes you feel so good that gives you a little confidence boost it’s what we need so don’t ever underestimate that 20 to 30 minutes for yourself it can make a huge difference especially if it becomes a habit part of your life [Music] it will make the changes [Music] not only maybe if you’re looking for physical changes but also mental changes to help you relieve that stress just let you clear your mind because we need that breathing let’s find five now this is our five this is just a little bit of resistance this song oh i love it it’s called i hear a symphony again oh yeah you can find down below if you liked any of these songs you can find them on my spotify plus like a ton of other playlists too so they’re fun when you’re driving when you’re cleaning the house when you’re doing something maybe you don’t want to be doing it’s a little mood booster music as well drying off breathing well i think that brings us about to the close of this workout just to remind you um or not to remind you because i don’t even think i’ve said it yet just to let you know if you go to my website you can find a free fitness journal template and keeping a fitness journal um really will help you track your progress see the changes you’ve made and also just help motivate you to get back on the bike or with your weights or whatever whatever workouts you may be doing just to have that there to see it so you can find a free template again that’s linked down in the description but i just want to thank you from the bottom of my heart for being here and saying i am so proud of you we have made it to the end and as important as the workout is the stretch is just as important so do not forget to head over there or if you’re looking for some strength workouts i got you covered now so you can go over there as well and i will see you over there i love you have an awesome workout or stretch