Name: Playbook - Niki SugarySixpack - Body weight cardio
Uploaded: 2023-03-09T17:49:16.073Z
Duration: 21 min
Description: Body weight cardio

Chelsea

Just amazing 🤩 lots of fun to. Thank you so much 🌸🔥

Pamela

Great work out! I thought I had a whole nother three rounds of exercises to do and then I realized those were modifiers and I was so happy!

Amber

Need:
You! And maybe a mat

Move through these with intention and control. I know it can be easy to get messy in cardio but we only want to go as fast as we feel good about our form and our core function.

Second circuit is a lower impact options that a re similar to the first circuit. Don’t do both!😁

Let’s sweat!🙌🏼

-connect to core before planting hands and hopping feet back to get into plank
-move with intention, be mindful of good form in he plank and in the squat
-Keep length through the torso, not crumpling up in the deep squat
-avoid dipping of hips or lifting to the sky in plank
-step feet to modify
-raise hands to a bench/alternative and keep a higher squat for more modification

Deep squat to plank

-land lightly 
-Partial squat down to get power for the hop over
-Drive through the glutes
-Core works with breath through the movement. Exhale, connect, jump

Lateral jumps

-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

-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

-move as quickly as good form allows
-land lightly
-think pressing through the ground to hop
-keep length through torso and hips, ribs and head in line with a slight bend at hips
-core works with breath. Exhale and connect. Can maintain light connection throughout as well

Hopping tap over

-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
-Avoid hips sagging towards the ground or popping up to the sky
-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
-Walk feet to modify or raise arms up on a chair/step/bench

Bell plank

-Hinge forward keeping hips, ribs and head in line to reach toward or touch the floor.
-Press through the leg under the body to hop up and switch foot position
-Chest is open but facing more towards the floor than our
-Step to switch feet instead of hopping to modify

Tap out pop w/ hinge

Intervals

-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 to plank

-Hinge hips back to start
-Drive through the outside leg like outside going to jump
-core works with breath through the movement. Exhale, connect, move

Lateral jumps mod

-Big step to the side before popping up onto the toes
-Hinge hips back as you step laterally. Stay low
-core works with breath through the movement

Shuffle + jump squat mod (Side step pop)

-move as quickly as good form allows
-keep length through torso and hips, ribs and head in line with a slight hinge at hips
-core works with breath. Exhale and connect. Can maintain light connection throughout as well

Hopping tap overs mod

-Step to side,middle, other side
-Core is works through the movement
-Keep length through the body to prevent hunched back
-intensify by extending out into full plank

Quadruped step outs

Tap out pop w/ hinge (step feet to modify further)

Lower impact option

Body weight cardio

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

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

Full body

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!

Natalie

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! 🔥🔥😃

Body weight cardio

Community

More workouts from Niki SugarySixpack