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James J's Guided Workout

Celebrate Pride with 45-minutes of full-body movement. Get your body moving, blood pumping, and spirit smiling with this feel-good series of all-levels exercises. All you’ll need is a set of hand weights.

Reaches + Stretches

Song 1


Reach your arms overhead and stretch from side to side. Use these first few minutes to get your body warm and acclimated to the space by moving and stretching in whatever way feels good. 

Jumping Jacks

Song 2


Stand with your legs together and arms at your sides. Bend your knees slight and jump into the air. As you jump, spread your legs to shoulder width apart and stretch your arms out and over your head. Jump back to starting position. Repeat.

Push Ups

Song 3 


Start in a plank position, with the option to lower your knees to the ground. Bend your elbows at about a 45-degree angle, and lower yourself towards the ground as you inhale. Exhale as you press back up to a plank and repeat.


Song 4


Lie down on your back with your knees bent and feet on the floor, hip-width apart. Place your hands behind your head with your elbows out wide. Contract your abs and lift your shoulder blades off the ground. Lower back down to your starting position and repeat.

Plank Rockers

Song 5 


Come into a forearm plank with your elbows stacked under your shoulders. Shift your body forward, so your shoulders go past your elbows. Rock back to your starting position.

Dance Party

Song 6 


Use this song to blow off some steam and have your own personal dance party. Get your heart rate up, and keep moving in whatever way feels good to you. 


Song 7


Stand with your feet shoulder-width apart or slightly wider, with the option to hold on to your hand weights for an added challenge. Bend at the knees and hips and stick your butt out like you’re sitting in a chair. Keep your knees over your ankles with your weight pressed back into your heels. Press back up to stand and squeeze your glutes at the top. 

Biceps + Punches

Song 8 


Stand holding a hand weight in each hand with your arms by your sides. Keeping your upper arms still, curl the weights up to shoulder level while contracting your biceps. Lower back down to your starting position. Throw a punch with your right arm, then your left. Repeat the whole series. 



Song 9


Come into a full plank position and hold for the duration of the song. 

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