hero (2)hero (2)

Instructor-guided workouts on SoulCycle Radio.

Listen to our instructors coach you through a workout set to their curated playlists—the first of its kind on SiriusXM. Ready to sweat? Pick from 10 instructor-guided workouts now, or learn how it works with Junior’s step-by-step workout below.

Junior’s Guided Workout

45-minute, full-body burn.

Junior’s “PRACTICE” The Program was created to put your body and mind in the practice of pushing the limit—no matter the circumstance. In his words: We are subjected to stability therefore we practice freedom. LET US TRAIN! 

Get Junior’s playlist here—and follow the instructions below to master every move.

Jump Rope

Song 1

jump rope

Get that heart rate going, those calves burning, and those downstairs neighbors awake. Whether you have a jump rope or not, set yourself up with enough space to really get into it. Once you’re ready to go, jump/bounce/skip—your pick—to the beat of the music. 

High Knees

Song 2

Hi Knees

The best way to run in place? Get those knees up. Strengthen your legs and hips, and improve lower-body flexibility with this move. It’s all about endurance, and you can do it anywhere. To master it, start running in place—but exaggerate the knee motion, lifting each knee as high into the air as you can.

Air Squats

Song 3

Air Squats

The glute-to-toe workout (with a little core in there for good measure). Start out with your feet a bit wider than your shoulders, toes turned out about 45 degrees. With your arms reached forward or hands clasped, lower your butt down past your knees, making sure to keep your weight back and over your heels, chest up, and eyes forward. Stand up, bringing your hands down to your side—then squat again (and again, and again…)

Burpees

Song 4

Burpees

You want full body? The burpee will give you full body. Start in a standing position, feet shoulder-width apart. Squat down, placing your palms on the floor directly in front of your feet. Jump both legs back into a push up, keeping your body parallel to the ground and squeezing your core and legs. Do a push up, then jump both legs back into the squat position, immediately jumping straight up in the air with your arms fully extended overhead. 

Modification: Remove the push up from the sequence for a less advanced (but still challenging) move.

Crunches

Song 5

Crunch

A classic that needs no introduction, the crunch strengthens your abs and obliques. In a seated position, keep your feet flat on the ground, shoulder-width apart. Lay back, being sure to keep your spine flat on the ground. With your hands behind your ears, navel pulled in, and your spine straight, lift your torso up to meet your chest to your knees and exhale. Inhale as you lay back down, controlling your movement and keeping your spine straight. Feel that burn? Now repeat.

Russian Twist

Song 6

Russian Twist

Twist your way to a stronger core, shoulders, and hips. In a seated position, lift your feet from the floor, keeping your knees bent at a 90-degree angle. Keeping your spine straight and elongated, lean back to a 45-degree angle from the floor, creating a V shape with your torso and thighs. Reach your arms straight out in front, clasping your hands together.

Pulling your navel to your spine, use your core to twist to the right, then back to center, and then to the left. Be sure to keep your hips and legs aligned, without moving them from their original position. 

High Plank

Song 7

High Plank

The Holy Grail of core-strengthening moves, the high plank works your back, chest, shoulders, neck, and abs.

Start on all fours on the floor: hands stacked directly under your shoulders, and bent knees stacked right under your hips. Step one leg back at a time to come into a high plank position on your palms, making sure to keep your body parallel to the ground. While holding the plank, be sure to pull your navel to your spine, squeeze your legs, and keep your chin lifted. 

Low Plank

Song 8

low plank

While this is the “easier” of the two planks, it’s still a plank—so prepare to sweat. Place your forearms on the floor, shoulder-width apart. Align your elbows right beneath your shoulders with palms flat on the ground. Lift into a plank position, making sure to keep your body parallel to the ground. While holding the plank, be sure to pull your navel to your spine, squeeze your legs, and keep your chin lifted.

Modifications: If flat palms bother your forearms or wrists, you can clasp your hands together for more support.

Deadlift

Deadlift

Want to really tone the backs of your legs? Meet the dead lift. Stand straight with a weight (grab anything you have lying around!) lifted at hip level. With a soft bend in your knees, bend over to reach the floor—keeping your torso perpendicular to the floor until the weight is nearly touching the ground. Stand up slowly and controlled, and repeat.

SoulCycle on the go

SoulCycle on the go

Download the SoulCycle app for iPhone and AndroidNEW
SoulCycle iphone app storeSoulCycle google play store
SoulCycle iphone and android appsSoulCycle iphone and android apps

New to SoulCycle?

Sign up to stay in the loop on all things Soul.