Name: Playbook - Niki SugarySixpack - Body weight cardio + core
Uploaded: 2023-03-09T17:49:16.086Z
Duration: 26 min
Description: Body weight cardio + core

Love it. So hard but easy at the same time 🥵😅🤸🏻‍♀️

Pamela

Natalie

Grateful for this, mom of two littles squeezed in something quick and effective… sweatyyyyy 🔥

Whitney

Nice & sweaty after eating too much yesterday on the 4th.

Amber

Need:
Mat
You!:)

Move quickly but with intention. Stay in control of the movement and land lightly. And as always- focus on using your core functionally and start developing awareness around how it responds in each exercise.

**the second circuit is a lower impact version of the first! Not a second circuit to do. Pick one!😁

All plank variations can be modified by raising hands up on a chair/bench etc.

-Knees and toes point the same direction throughout
-Cross legs at center- feel inner thighs work here 
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to hop feet together/land with control 
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Cross jack

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up to hop/jump
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Only go as quickly as you can keep good form and land lightly
-Core works with breath through the movement(see core breathing tutorial)

Squat jump

-core stats connected through the movement (core hold in core function section) but still works with breath, deepening/checking in with connection each exhale
-core should be really working to help torso stay lifted here
-legs press off of ground to tap feet together and back out quickly 
-maintain control through the movement or modify 
-can raise hands up to higher place or hop feet under torso to modify

Plank heel taps

-Hips, ribs + head stacked with chin tucked 
-Stay on the balls of the feet as you hop
-Knee drives up and hand reaches across- reach to calf instead of foot if needed
-Core works with breath through the movement. Exhale with exertion 
-Only move as quickly as you can have good form and deep core connection

High knee reach

-Hop back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

Skaters

-Hips, ribs and head are stacked with a light length through the body in plank and bottom of squat
-Avoid hips sagging towards the ground or popping up to the sky while in plank
-Wrists under shoulders
-In plank, very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet as quickly as you feel comfortable keeping good form
-Core is engaged and working in plank
-Land lightly

Hop in + plank jack

-land lightly, keeping control of the feet
-Tap, tap, plant the foot with knee drive
-Quick as possible with good control
-Be mindful of your breath and the core working withing the movement
-hips hinges back slightly and length through the torso(hips, ribs and head stacked)

Side to side quick feet

Cardio intervals

Rest up to 20 seconds between rounds. Otherwise move continuously.

-Engage core before lifting into quadruped
-Core supports staying lifted in the movement & keeping torso sturdy/stable
-keep hips, ribs and head stacked in line and length through the torso
-Quickly step feet to to quadruped and out to plank

Quadruped step to plank

-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 opposite reach

-Engage deep core before lifting legs off ground
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Core should drive movement of legs
-Slow and controlled

Heel taps

Core

This is not more workout! It’s a lower impact alternative.

~15 seconds between each interval.

Cross jack mod

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Only go as quickly as you can keep good form and balance during ‘pop’ onto toes
-Core works with breath through the movement(see core breathing tutorial)

Squat pop

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side to side as quickly as you feel comfortable keeping good form
-Raise arms up on a chair/step/bench

Quadruped tap over

-Hips, ribs + head stacked with chin tucked 
-Stay on the balls of the feet
-Knee drives up and hand reaches across- reach to calf instead of foot if needed
-Core works with breath through the movement. Exhale with exertion 
-Only move as quickly as you can have good form and deep core connection 
-Not a hopping / jumping movement but that can be added to intensify

March + cross reach

-Step back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

Step skaters

Quadruped to plank

Modified circuit

Body weight cardio + core

Full body

Cardio + core

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

Lower body

Michele

I achieved 3 rounds of this and oh my gosh!! I am so unbelievably sweaty! Literally dripping in sweat all over. This was so challenging for me! What a great workout 🔥👏🏼

Really loved it! It was a great challenge after a few days break! ☺️🙌🏻 Thanks!

Judit

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Perfect quick workout right before me and the fam take a flight to Hawaii!!!

Alexandra

This was an amazing cardio circuit, will certainly be revisiting!!

Caroline

Light weight cardio + core

One of my favorite upper body workouts I’ve done on the app!

Upper body (chest, back, shoulders)

This reminded me of a total body challenge day from the get fit guide! I loved it! Out of breath and super sweaty

This was excellent! Loved it very much! 🙌🏻

Full body circuits

Niki

Loved this lower body workout! Lower reps made it possible to lift heavier weights while maintaining proper form 👍

This was a really targeted and phenomenal workout! One exercise is missing. The step up to step back left side is missing. Otherwise this was fantastic!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Collins Stone

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Missy

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Core rehab - upper ab + rib flare

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Great! Gust wrong number of a burnout circles

Ekaterina

Absolutely loved this! Really got my core firing!

Haley

Quick six pack circuit

Seems short but it’s challenging! 🙌🏻🔥

Body weight cardio + core

Community

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