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Hello, I am Jaeho, a trainer and physical therapist. Today, we will be doing a 30-minute full-body workout routine without any equipment. Perform a round by combining lower body and upper body exercises, and perform 1 round by combining cardio and abs. Do this alternately. The main exercise is a mix of upper body and lower body exercises, and perform cardio and abs during the rest period. Short rest periods and explosive exercise movements can expect more energy consumption, increased muscle endurance, and aerobic exercise effects. If you want to increase the intensity and strength of your exercise, it is okay to add equipment such as dumbbells to your squat and lunge movements. We always recommend that you exercise according to your fitness level. 안녕하세요 트레이너이자 물리치료사 재호입니다. 오늘은 운동 기구 없이 수행하는 전신 운동 30분 루틴입니다. 하체와 상체 운동을 결합하여 라운드를 수행하고 유산소 운동과 복근 운동을 결합하여 1라운드를 수행합니다. 이것을 교대로 수행합니다. 상체와 하체 운동의 혼합이 메인 운동이며 휴식 시간에 유산소 운동과 복근 운동을 수행합니다. 짧은 휴식시간과 폭발적인 운동 동작은 더 많은 에너지 소비와 근지구력 향상, 유산소 운동 효과를 기대할 수 있습니다. 더 높은 운동 강도와 근력 향상을 원한다면 스쿼트와 런지 동작에서 덤벨과 같은 운동 기구를 추가하는 방법도 괜찮습니다. 항상 본인의 체력 수준에 맞춰서 운동 하실 것을 권장합니다. 00:00 DYNAMIC WARM UP 04:04 ROUND 1 07:46 ROUND 2 11:27 ROUND 3 15:06 ROUND 4 18:45 ROUND 5 22:26 ROUND 6 26:06 ROUND 7

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WOW! This ride will leave you feeling alive and unstoppable!! This ride is INTENSE! Heart rate will be pumping legs will be shaking, and fat will be burning! In 30 minutes we will focus on heavy training to improve your overall power and endurance on the bike and in life! This ride will not only increase your physical strength but also your mental strength! The intensity of this ride will activate that after-burn and keep your metabolism up after the ride! IMPORTANT to note! Listen to your body during this ride and take extra recovery or decrease resistance or speed if needed! BONUS CHALLENGE!!! If you want to work on improving your stamina and strength even more, every time we hit a 10, add just a little more resistance! If you have any questions about resistance, scroll down just a bit further in this description to get the full explanation! 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. 🇮🇸 We're hosting a trip to ICELAND in JUNE 2024! Reserve your spot here! 👉 https://www.trovatrip.com/trip/europe/iceland/iceland-with-kaleigh-cohen-jun-2024 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! Need a longer WARM-UP? https://youtu.be/tOjKOmtPcqs MY LINKS: Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15 Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness Like to know about my outfit?- https://amzn.to/41ZammW Become a member here- https://www.buymeacoffee.com/kaleighcohen KCF merch- https://kaleighcohen.com/shop/ Spotify playlist- https://open.spotify.com/playlist/0kJwgXCBhpSbfNMvel0Yku?si=2fe093b636f74e6d Instagram- https://www.instagram.com/kaleighacohen/ Facebook- https://www.facebook.com/kaleighcohenfitness ADD IT: ENCORE!- https://youtu.be/CSJm2ThlAOc DESSERT!- https://youtu.be/eumN5TrtnzI 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: https://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 - 2:42 WARM UP | Let's Go by The Prizefighter 2:43 - 6:46 ROLLING HILLS | The Throne by Heyson 6:47 - 9:59 JUMPS/FREEZES | I Ain't Afraid to Get Dirty by enemyrun 10:00 - 12:46 ROLLING HILLS | HEIST MUSIC by NIGHTCAP 12:47 - 14:47 SEATED CLIMBS | Tik Tik by Graffiti Ghosts 14:48 - 17:28 INVERTED SPRINTS | Let's Get to Work by Hotline 17:29 - 21:19 JUMPS | FEARLESS (feat WOLVES) by Kairo 21:20 - 25:47 ROLLING HILLS | My Mind by NM 25:48 - 29:34 CLIMBS | Legacy by Kirsten Collins 29:35 - 32:05 COOL DOWN | Back to Your Love by Hector Gabriel 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! _________________________________________________________________________________________________ 🔴 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. MB01CPYIIF24FH0

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