Name: Playbook - Niki SugarySixpack - Cardio sweat (box/bench/chair)
Uploaded: 2024-03-28T18:05:10.282Z
Duration: 20 min
Description: Cardio sweat (box/bench/chair)

Raeanne

Such a challenge with a great leg burn 🔥

Courtney

Need:
Step/box/bench

A quick but intense cardio interval workout that will leave you sweaty😁

Make sure to modify where needed. Especially if experiencing incontinence or other deep core issues.

Breath and move with intention. We can be intentional even though you are moving quickly.

I’ve added a warm up and stretch cool down here if you want them as well! (Not included in the 20 min time allotted but are 5 min each)

-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
-Core works to stabilize against excessive wobbling side to side
-Move with control and intention
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Tap out plank

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)

Bridge march

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Arms tap out with control while core stabilizes against excessive movement
-Modify by leaning slightly against something for some added support

Supported boat arm taps

-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
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Step up as range of motion allows. Raise hands on chair or low step if needed

Plank step up

-Take a wide sumo stance with feet wider than hips
-Knees and toes point the same direction
-Take small steps as you walk
-Only go as quickly as you can keep good form
-Land lightly in hops
-Core works gently with breath through the movement

Frog walk hop

-Exhale, connect to core and rotate from the hip
-Think of a line from your pivoting foot to hip to opposite shoulder
-Core works with breath through the movement
-Light length through the body

Twist & pivot

-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 press up to standing
-Reach until feeling a gentle stretch along the side of the body
-Core works with breath through movement (see core breathing tutorial)

Sumo reach

-Move quickly but with control 
-Land lightly
-Keep a light length through the body without being stiff or ridgid

Jumping jacks

Cardio warm

-Hinge forward at the hips
-Hips, ribs and head stacked in line
-Quickly switch feet on and off the box
-Stay low
-Land lightly

Switch step

-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial)
-Core works to help hold leg up during pause
-Only move as quickly as you can keep control
-Shoulders over wrists
-Keep a light length through the body and hips, ribs and head stacked in line

Raised pause climbers

-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

-Step up laterally, keeping knees and toes in line
-Small, quick hops
-Side crunch as you hop up
-Can pause at the top for the crunch if needed
-core works with breath through the movement (see core breathing/core hold tutorials). Exhale connect and move or keep a light connection throughout

Side step up + side crunch right

Side step up + side crunch 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
-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

Raised plank tuck

cardio intervals (box/bench/chair)

-Foot is flexed
-Bend at the hips towards leg to feel a light stretch
-Can do laying on the floor (pillows to prop up if past the first trimester) with foot on the wall instead of floor if it doesn't feel good in a chair

Chair figure 4 right

Chair figure 4 left

-Keep light length through torso
-Pull leg towards opposite shoulder to feel a stretch deep in the hip and glute
-repeat other side

Cross pull right

Cross pull left

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side stretch left

-Bend is at the hip, not by rounding the back
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Seated wide leg fold

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

Cardio cool

Cardio sweat (box/bench/chair)

Julianne

So hard but great. I don’t know how your legs just float down in that last one. You=🪶 me=🪨

Abbie

Step cardio sweat

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)

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 sweat (box/bench/chair)

Community

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