Name: Playbook - Niki SugarySixpack - Cardio + core
Uploaded: 2024-04-30T01:32:41.202Z
Duration: 30 min
Description: Cardio + core

Really fun cardio workout! Thank you! 🙌🏻

Judit

Need:
Mat

Move with intention in the core section! Don’t rush through for more reps, go for quality.

The cardio makes a great warm up here as well!

The cardio has 15 seconds rest set that can be taken between each interval.

Land lightly and with control in the cardio section. Speed comes after good control.

Let me know how you like it annddd let’s get it done!!🙌🏼

-Engage deep core before lifting shoulders and leg off ground
-Move with control and intention
-Core stabilizes as leg extends
-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, keep length and think of rounding over a ball rather than crunching up 
-See core hold tutorial in core function section

Bike legs

-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 cross reach

-Modify by dropping to quadruped on knees or raising hands up on a chair
-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
-core stabilizes as you move legs

Lifted quadruped leg slides

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-chin tucked
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Shoulders stacked over each other. Hips stacked over each other
-Core works to helps lift and extend leg
-Quad and hip flexor work her as well!
-Deep core engaged through movement to stabilize (core hold)

Side plank leg extension right

Core/warmup

-Stay low and ‘skate’ side to side
-Sink down into a curtsy/skate squat keeping hips, ribs and head stacked in line with slight forward lean
-Once you skate over, drive the back knee forward and hop
-Core works with breath through movement
-Weight sits back in the hips, not forward in the toes
-land light
-watch your knees in the skater- they shouldn't move incredibly far laterally from your ankle

Skate + knee drive

-Sit back slightly into an athletic/ soft stance, not still
-land lightly 
-Core works along with the breath throughout the movement
-Keep length through the torso through the entire movement 
-Move quickly

Diamond hop

-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

-Sit back and sink down to start the movement into a squat
-Foot should be planted on the floor with weight in the heels and balls of feet
-Press up through the floor to launch forward, engaging the glutes to drive you up to jump
-Fast feet back- get as many quick steps in as possible 

-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)

Bound + fast feet

-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

-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

-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 + low sumo jack

Cardio intervals

Cardio + core

Wow that was tough! Kicked my butt!! Literally!

Julianne

Please tell me you meant 10 minutes not ten rounds on the second circuit lol this was so good and sweaty!

Alexandra

Legs + glute circuits

Such a fun and sweaty workout. Really helpful to have the reps in the demo screen. Thank you!

Julia

Full body

Full body mix

Upper body (biceps, triceps + shoulders)

This was quite a solid return after the active recovery week! 😅😃 Hello jelly legs!

Tatum

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

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!

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!!!

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

Caroline

Light weight cardio + core

Such a fun and challenging workout! Got me sweating!

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!

Amber

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! 🔥🔥😃

Cardio + core

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