Name: Playbook - Niki SugarySixpack - Body weight step circuit
Uploaded: 2024-03-28T18:05:09.944Z
Duration: 18 min
Description: Body weight step circuit

Need:
Step:chair/box/bench (I have a large rock 😅)

Workout from Thanksgiving travel! Quick and using what I had- which wasn’t much.

I showed the modified version scond within the videoif it was higher impact- let me know if you prefer this or a separate video!

When things get busy remember it’s ok to adjust, adapt and maybe do a little less than usual. That doesn’t mean we have to do nothing! A few days a week giving the time we have keeps our momentum going and keeps us feeling good!

We’re going for 28 mins straight here, go a a good pace and keep it moving!😁

Move with intention and enjoy!

-Move with control
-Land lightly
-Drive through the front leg to hop off the floor
-Only as quickly as you can keep good form
-Core works with breath throughout movement but can remain lightly engaged throughout as well. Exhale, connect, move (or deepen/check in with maintained connection) on ‘hard’ parts of exercise(see core breathing)
-Modify by starting in standing and dropping down into a lunge and hopping feet together instead of a plyo lunge

Raised plyo lunge (mod shown second)

-core stays engaged through movement. See core hold tutorial in core function section 
-hips ribs and head stay stacked in line. Don’t want hips sagging or popping way up
-Elbows go back in a wide V, not straight out to the side 
-lower with control
-use chest to press off the ground/bench

Incline plyo push up

-Sink back and down into a squat
-Drive up through the floor to hop onto the back/bench/step
-land softly
-Step up and down to modify

Squat to step/box jump(mod shown second)

-Only lower to elbows at 90 degrees
-Keep light length and hips, ribs and head stacked in line for good alignment
-Deep core works with breath through the movement (see core breathing tutorial)

Tricep dips

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to hop
-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

Seated sumo squat jump (mod shown second)

-Modify by dropping to quadruped on knees or raising hands up on a chair
-Core targeted here to stabilize against the movement and keep hips and shoulders stable 
-connect to core before lifting up and stay connected throughout (core hold) deepening/checking in with connection on each exhale
-shoulders over wrists
-knees at or slightly behind hips 
-length through the torso

Quadruped cross taps

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Sit back towards the chair as you sink down
-Slight forward lean in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Bulgarian split squat right

Bulgarian split squat left

Circuit

Body weight step circuit

Natalie

This was a quick workout but a super effective one!

Total body intervals

This was such a FAST and entertaining cardio with upper body focus. Absolutely loved it

Alexandra

Carmen

Upper body cardio sculpt

Great for a mama who has a toddler and short on time. I did this why my toddler had her short nap. It took a popsicle to finish it when she got up. But I finished and that's what counts!

FitnessMama

Quick upper body circuit (16 mins work + warm up, cool down)

Mobility circuit (thoracic + hips)

Really enjoyed this one. I’ve had to take a few weeks off and this is a great way to start back up again when you have little time. Thank you!

15 Minute 1 weight workout

18 min lightly weighted interval cardio follow along

Cardio interval sweat (chair/bench/box)

Low Impact light weight cardio (+ intensifiers)

My oh my! My core is burning so good! This was a fantastic core workout 🤗

15 min creative core follow along

Joanna

Total body AMRAP

This was quick but very effective! Got my legs burning and the sweat going 😅

Total body mini circuits (dumbbells)

Upper body sculpt pairs (dumbbells)

10 minute core sculpt follow along

19 min Upper body strong (dumbbells)

Bless you for such diversity in workouts! I caught a flu from my son so I modified a bit this workout to be able to complete training for the challenge today ☺️

Body weight step circuit

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