Name: Playbook - Niki SugarySixpack - Cardio circuit (chair/box/bench)
Uploaded: 2024-03-28T18:05:10.272Z
Duration: 20 min
Description: Cardio circuit (chair/box/bench)

Tap down + knee drive so hard but sooo good! 💪

Julianne

Kicked my 30 week pregnant booty in a great way!

Carley

Need:
Step/box/bench

Rest between each interval.

Move as quickly as you can stay on control/keep balance and good form.

Make sure your step/box/bench is sturdy.

Be mindful of your core working with your breath through the movement!

-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
-Wrists roughly under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move as quickly as you feel comfortable keeping good form
-Land softly as possible

Raised pop over

-Core works with breath through the movement
-Exhale and connect with each knee drive.
-Maintianing a core connection can help you to keep balance
-Only move as quickly as you can keep balance
-Hinge at hips to keep hips, ribs and head stacked in knee drove each position

Double knee drive right

Double knee drive left

-core stats connected through the movement (core hold in core function section) but still works with breath, deepening/checking in with connection each exhale or relaxes briefly when feet at hopped in (core breathing)
-core should be really working to help torso stay lifted here when hopping feet back and in plank
-legs press off of ground to initiate hop together and back
-maintain control through the movement or modify 
-can hop feet straight back to modify

Raised hop + pop

-Slight hinge at the hips to keep hips, ribs and head stacked through the movement
-Tap down quickly and drive knee to chest as you raise back up slightly
-Leg planted on chair is working hete
-Core works with breath through the movement even if you're maintaining a light connection throughout
-Move as quickly as you can keep balance and control

Tap down + knee drive right

Tap down + knee drive left

-Engage glute to press through the floor from seated to standing
-Controlled lower back to seated position
-Foot is planted firmly on the floor, from heel to toe even though weight is sitting back into balls of feet and heels
-land lightly as possible
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching. Hinge back to seat
-Core works along with breath (see core breathing tutorial)

Sit squat hop

Cardio intervals (chair)

Cardio circuit (chair/box/bench)

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

Such a challenge with a great leg burn 🔥

Cardio sweat (box/bench/chair)

Alexandra

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)

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

Natalie

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

So good I’ve come back to this circuit again, gets better and better!

Caroline

Romadi

Cardio sweat

This was so fun and so sweaty!!!! Loved it!!!!!

This got me soooo sweaty!! What a fun cardio!

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🤪

Cardio circuit (chair/box/bench)

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