Name: Playbook - Niki SugarySixpack - 26 Min Cardio sweat + core (mini loop band, light dumbbells)
Uploaded: 2024-03-28T18:05:10.436Z
Duration: 25 min
Description: 26 Min Cardio sweat + core (mini loop band, light dumbbells)

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

Natalie

Alexandra

Need:
Mini loop band
Light weights

If you want the workout to be all low impact check the modifiers circuit first!

There are also some alternatives for the core work. If your core connection isn’t ready for the ones shown! Great connection and modifying slightly is better than doing something poorly👍

Move with intention! Often times during core and cardio we get loose with our form and start falling or speeding through reps with poor form. Stay mindful of the form! And especially stay mindful of the core connection on both circuits.

-Engage deep core before lifting into the the ‘V’
-Core works with breath. Exhale, connect & move! See core breathing tutorial
-Core should drive the movement up
-arms can be used as momentum for some help
-Controlled movement, be especially mindful not to thud back down to the ground

Single leg V up (weight).

-Engage deep core before rolling up
-Core works with breath. Exhale, connect & move! See core breathing tutorial
-Core should drive roll up
-arms can be used as momentum for some help
-Controlled moment, especially on the way down

Anchored curl up (weight)

-Engage deep core before lifting shoulders and leg off ground
-Move with control and intention
-Core stabilizes, helps pull leg in and left off the floor
-Core stays connected throughout or when core is working. If fully releasing to floor between reps, core can relax as well
-Be mindful of over crunching your neck forward
-See core hold tutorial in core function section

Banded bikes.

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core helping to pull
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

Lifted quadruped pull in (band)

Core circuit

-Stay low as you hop over
-Only go as quickly as you can keep good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly from jump squat at each end
-Core works with breath

Shuffle + jump squat

-lightly weighted
-move as quickly as good form allows
-keep length through torso and hips, ribs and head in line with a slight bend at hips sitting in a slight squat
-press over in an arc motion
-Core works with breath. Exhale and connect. Can maintain light connection throughout as well

Press over tap in

-Keep hips square through movement
-Small steps back
-Step back into a lunge only as quickly as you can keep good form and balance
-Stay in control of the weight as it raises and lowers. It should be a raise, not a swing
-Core works with breath through the movement (see core breathing/hold tutorial in core function section)

Tap back + reverse front raise

-Move quickly but with control 
-Light weight. Keep it In front of your body and move it with control 
-Land lightly
-Keep a light length through the body without being stiff or rigid
-Core works with breath. Can maintain light connection if needed.

Press jacks

-Drop down into a curtsy lunge then shift weight and kick out to one side
-Stepping leg kicks
-Core helps to stabilize and keep balance
-modify kick by tapping out to side 
-Kick should be a controlled movement
-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

Curtsy + kick

-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 exercise (see core breathing)
-Land lightly
-Modify by popping onto toes/ instead of hopping feet together

Burpee jack + curl

Cardio intervals

Press jack modifier.

Shuffle + jump squat mod (Side step pop).

Burpee jack + curl mod.

Modifiers

These can be good replacements for any of the exercises that you find challenge your core too much for good connection!

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Bring opposite limbs together with control while core stabilizes
-Hips, ribs and head stay stacked in line with chin tucked

Boat crunch

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Arms tap out with control while core stabilizes against excessive movement
-Modify by leaning slightly against something for some added support

Supported boat arm taps

-Deep core engages before movement to stabilize and prevent movement/wobble of the hips and torso in exercise
-Limb movement is driven by core
-See core hold/ core breathing tutorials either core engagement technique can be used here

Cross taps

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

Quadruped leg slides

-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

Quadruped lift off

Core modifiers/subs

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

Julianne

Raeanne

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

Collins Stone

19 min bodyweight cardio sweat (non follow along version)

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!

Amber

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🤪

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

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