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5 Equipment-Free Exercises to Keep You Toned on the Go

ooking for ways to stay in shape between SOUL sessions? Instructor JONAS DIAZ shows us five easy moves to keep you toned no matter where you are…

1. Tuck Jumps:
All you need is your body and some room! Start with your feet about shoulder width apart and your knees slightly bent. Dip into a quarter squat and jump up. Try to get your knees as close to your chest as possible. This works your quads, hamstrings and glutes and gives your body a great pick-me-up.
Frequency: 3 sets x 10 reps

2. Dips:
This is an easy tricep exercise that you can do on any bench. Hold on to the edge of the bench with your legs resting in front of you. Lower your body until your elbows are as close to a 90-degree angle as possible, then press upward to starting position. You should feel the burn in your triceps, chest and shoulders.
Frequency: 3 sets x 12 reps

3. Rear Elevated Foot Lunge:
Stand with your back to a bench. Place your right foot on the bench with your other foot a couple of feet ahead. Lower your right knee down to the ground slowly without actually touching it, then drive back up. Now elevate the opposite leg and repeat! Focus on keeping your back straight and your lead knee from sliding past your toes. It’s a fun variation on the normal lunge and is great for overall stability and your core!
Frequency: 3 sets x 12 reps
Jonas Diaz 800

4. Hollow Body Hold:
This is a gymnast favorite and fun way to train your core. Lie flat on your back and contract your abs, pulling your belly button down toward the ground. Slowly lift your legs and arms off the floor. Your lower back should stay in contact with the ground while your head and shoulders are raised along with your arms. Try to find the lowest position you can bring your arms and legs down to, while still keeping that lower back down and those shoulders raised! Keep your abs and butt tight at all times and just hold.
Frequency: Try to hold for a full 60 seconds

5. Classic Pull-Ups
I love finding places to “hang” in the city! Find something that can bear your bodyweight and grab on. Get your hands shoulder width apart, then slowly pull yourself upward and lower yourself back down with control. Great training for your next arm series at SOUL!
Frequency: 3 sets x 10 reps.
Modified: 3 reps at 10 seconds each.

Do you have a SOUL Story to share? Email! Want to ride at SOUL? Grab a series HERE then book a bike!

Article by Jonas Diaz
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