Name: Playbook - Niki SugarySixpack - Cardio circuit
Uploaded: 2024-03-28T18:05:10.578Z
Duration: 20 min
Description: Cardio circuit

Need:
Box/bench/sturdy chair

Take the rest given after each round of the circuit completed.

Move with intention. Only as quick as you can keep form and control.

Enjoy🙌🏼

Move quickly and continuously through the exercises until 1 round is completed. Then take rest given.

-one full movement is a rep (step back to step up hop)
-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible to help raise up
-Recruit glute to step up as much as you can
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Press through the front leg and use glute to raise back to standing in lunge
-Core works with breath through movement. Exhale and connect on exertion. Can also keep a light connection throughout. Core still works with breath in the same way, deeping with exhales
-Only move as quickly as you can keep control and proper form
-Repeat reps on both sides

Step back to step up knee drive right

Step back to step up knee drive left

-Move with control
-Only as quickly as you can keep good form
-Be mindful of form when hopping back to plank. Hips should sag
-When hopping feet in, make sure you have the mobility to plant your full foot. Hands can be raised into a stool etc if needed for added mobility
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly

Burpee jack

-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 and pull into body
-maintain control through the movement or modify 
-can raise hands up to higher place or hop feet under torso to modify

Raised plank tuck

-Feet slightly outside of hips. Adjust slightly as needed for comfort/belly
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press up to standing
-Weight is not resting in the chair just quick touch
-Move only as quickly as you can keep good squat form and keep balance in ‘pop’ to toes
-Core works with breath through movement (see core breathing tutorial)

Chair tap pop

-Core engaged as you lean back slightly to tap feet up
-Move feet as quickly as you're comfortable
-Keep length through the torso, avoid huncing or arching back

High tap switch

-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

-Make sure your step is stable!
-Press through foot on the chair to hop and switch which foot is up
-Core works with breath through the movement
-Land lightly
-Keep length through the movement. It’s easy to ‘crumple up’ the torso and hunch on the landing
-Move with control. Only as quickly as you can keep good form
-Take out hop if needed

Step up hop

Cardio circuit

Julianne

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

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

Kicked my 30 week pregnant booty in a great way!

Carley

Cardio circuit (chair/box/bench)

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

Real leg burner near the end of each round 🔥🔥 💦

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

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

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

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