Name: Playbook - Niki SugarySixpack - 19 min bodyweight cardio sweat (non follow along version)
Uploaded: 2024-03-28T18:05:10.387Z
Duration: 20 min
Description: 19 min bodyweight cardio sweat (non follow along version)

Collins Stone

Julianne

Raeanne

Great, sweaty workout in 20 minutes. I was able to do while boys playing in backyard! So convenient for this momma 💪👏

Kara

Wow this one was so fast! Yet tough!! I wasn’t going to workout at all today, maybe some yoga but instead I pushed myself and this felt very good!

Alexandra

Amber

Need:
Just wonderful you!
And potentially a mat

Be sure to modify if needed. You can check them out before in the spot below the workout called modifiers.

In many of these the jump or hop can be removed. 

Move with intention! We're moving as quickly as we can with great form. Always pick form over speed.

Core works with breath through the movements. See core function list if needed!

Enjoy!

In reality the rest was 12 sec but you’ll be pressing a timer  and it’s 👌 if you get an extra second or so. This is tough!

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the Sphinx plank portion of the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky in plank
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move with control + only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of burpee exercise (see core breathing)
-Land lightly

Sphinx plank burpee

-Stayin partial squat when stepping side to side
-Land lightly
-Squat: hips sit back, drove through the floor to jump engaging the glutes
-Hips, ribs and head stay stacked. Back doesn't over arch in squat- no butt sticking out or ribs flaring
-can modify to toe raise or squat with no jump

Step + hop squat

-can raise hands up to higher place or hop feet under torso to modify
-core stays connected through the plank and tuck movement (core hold in core function section) but still works with breath, deepening/checking in with connection each exhale
-can release and relax when popped up into squat
-core should be really working to help torso stay lifted for the plank and tuck
-legs press off of ground and pull into body
-maintain control through the movement or modify

Tuck + pop up

-Drop down into a wide squat then hop by hoping legs back together
-When foot comes back forward, shift weight back into glute of planted leg to kick
-Kick should be a controlled movement
-Torso leans back as you kick- be mindful of your core here! It should be working
-Move as quickly as balance and form allow
-Leg of front (planted) glute should be active to hold your weight as you move
-Core works with breath through the movement
-Repeat reps both sides

Drop squat kick

-Modify by raising hands on step/box/bench
-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial)
-Only move as quickly as you can keep control
-Shoulders over wrists

Mountain climbers

-can modify to pop into toes regular squat instead of tuck
-Keep hips, ribs and head stacked through the movement and chest open
-Keep hip hike minimal during step up from kneeling. They should stay somewhat even
-drive through the front foot (alternate which brings you our of kneeling position)
-land lightly
-core works with breath through the movement

Knees to tuck

Intervals

A few videos to show modifications if you want them!

Pop + tuck modified

Mountain climbers modified

Kneel to tuck modifiers

Side step squat modifiers

Squat hack kick modifiers

Modifiers (optional)

19 min bodyweight cardio sweat (non follow along version)

So hard but great. I don’t know how your legs just float down in that last one. You=🪶 me=🪨

Abbie

Step cardio sweat

Courtney

Lindsay

Advanced cardio intervals

Tap down + knee drive so hard but sooo good! 💪

Kicked my 30 week pregnant booty in a great way!

Carley

Cardio circuit (chair/box/bench)

Such a challenge with a great leg burn 🔥

Cardio sweat (box/bench/chair)

Kasey

What a great quick yet super sweaty affective workout! Loved it!

Becca Ralls

19 Min bodyweight interval follow along

Pamela

Awesome quick sweaty workout while my kids are napping!

18 min lightly weighted interval cardio follow along

I love revisiting this oldie! Such fun movements, really enjoyable cardio fun! 🙌🏻 Also great for mental conditioning doing 4 rounds instead of 3! 😂

Judit

I’m on vacation and appreciate that there are still a few Bodyweight exercises on here for when our Airbnb has nothing, haha!

Missy

Amazing work out!! Good start for the year!! 💕⭐️🔥

20 Minute bodyweight HIIT

Awesome start to the day! Loved the mix of exercises in this one.

Natalie

26 Min Cardio sweat + core (mini loop band, light dumbbells)

So good I’ve come back to this circuit again, gets better and better!

Caroline

Romadi

Cardio sweat

Real leg burner near the end of each round 🔥🔥 💦

This was so fun and so sweaty!!!! Loved it!!!!!

Intervals + core

Wow! This was intense!💥 Covered in sweat all over, have to catch my breath! 💦🙌🏻 Loved it!

Just a good quick sweaty workout while my kiddos nap! 💪🏽

Chelsea

Lightly weighted cardio

This was a really fun cardio and ab workout! Loved it!

Perfect workout for starting 2023! 🥳💪🏻 But who am I kidding, all of your workouts are perfect! 😉🫶🏻

Lightly weighted intervals + core

Body weight cardio

Body weight cardio + core

Cardio circuit

This got my heart rate spiking and the sweat flowing! I am so out of breath! Woo this was tough but so good!

Fantastic, best way to start off Good Friday!

Step cardio circuit

A challenging and super sweaty cardio workout!

Core + cardio

Absolutely loved this core and cardio! The cardio was so much fun!

Step cardio + core

This was such a sweaty cardio! Loved the ab work in the beginning 👏🏼

Great! I just have to replace 2nd with fifth and back😅 cause couldn’t do whole 2nd after 1st🤪

19 min bodyweight cardio sweat (non follow along version)

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