Jamie’s “JAMIECYCLE SPORT” incorporates speed, balance, and explosive movements for a high-intensity interval workout. Grab light hand weights, a small towel, a soft object (pillow, cushion etc.), and two small objects (soup cans, cones, shoes etc.), and get ready to push yourself to the limit.
Get Jamie’s playlist here—and follow the instructions below to master every move.
Take this time to warm up your body and get your blood flowing. Do one jumping jack. Rotate 90 degrees to one side, punching with your lead arm. Repeat on the other side.
Move 1: Step-overs. Place two objects (cones, shoes, soup cans, etc.) on the ground three feet apart. Rotate your hips so they are facing the objects, and quickly step over them, one foot at a time. Repeat in both directions a total of 10 times.
Move 2: Punches. Grab your soft object, and punch as hard as you can a total of 10 times.
Move 1: Wall pushes. With hands firmly planted, lean against a wall at a 45 degree angle. Begin to drive your knees in towards your chest, like you’re doing standing mountain climbers.
Move 2: Sprints. When you hear the beat drop, push away from the wall and begin to sprint back and forth—as far and fast as your space allows.
Move 1: Bicycles. Lying on your back, place your hands behind your head and bring your knees in towards your chest. Lift your shoulder blades off the ground. Extend your right leg out to a 45-degree angle while rotating your upper body to the left, bringing your right elbow towards your left knee. Switch to the other side.
Move 2: Plank walk. Start in a high plank position with feet shoulder width apart. Bring your forearms to the ground, one at a time. Push back up to a high plank, one arm at a time. Repeat, leading with the other side.
Move 1: Side shuffle. Place your two objects on the ground 10 feet apart. Staying low and light on your feet, shuffle between them 10 times.
Move 2: High knees. Drive your knees in towards your chest with power and speed.
Find your boxing stance and repeat this combo: Straight left punch. Straight right punch. Left uppercut. Right uppercut. Duck left. Duck right. Option to use hand weights for an added challenge.
Place your hands on your towel, shoulder width apart. Extend your arms out in front of your chest and lower into a squat. As you come back up, twist your hips and body to one side, while your arms and towel twist in the opposite direction. Return to your squat, and repeat on the other side.
Jog in place. When the beat drops, do 10 quick feet, followed by a high jump with knees pulling in towards your chest. Repeat.