Name: Playbook - Niki SugarySixpack - Cardio sweat
Uploaded: 2024-03-28T18:05:10.449Z
Duration: 21 min
Description: Cardio sweat

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

Caroline

Romadi

Need:
Pair of dumbbells

Rest ~15 seconds between exercises. Timer is there if you need it!

Lots of modifiers here! Check that section before starting if you want to stay low impact!

This is a mix of what felt fun to me that day😄 I squeezed in the workout and wasn’t feeling it so I made it a little more exciting for myself. I hope you enjoy it too!

As always, form over speed, move mindfully and make sure the core is working through the movements functionally.

-Sit back into a partial squat to start the movement
-Press up through the floor, engaging the glutes to drive you up to hop/jump to the side
-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)

Lateral jumps

-Hinge hips back
-Torso should move as one piece with hips, ribs and head staying ‘stacked’ to maintain a neutral spine
-Deep core engages with exertion (works along with movement and breath)
-Lats engaged to support weight
-Press through the ground and starting with a shrug movement, pull the weight up to shoulders and sink into a squat 
-Only go as quickly as you can stay in control in of weights in movement
-Keep hips ribs and head ‘stacked’ so that ribs don’t flare at the top of press

Hang clean

-Move with control
-Only as quickly as you can keep good form
-pop legs up then think deadlift the weight up 
-Be sure to keep ribs from flaring at top of press with core connection
-Raise hands/weights up on a step or low stool to modify
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted half burpee

-Step one foot out wide to land gently in a side lunge/hinges position
-Knees and toes pointing the same direction
-Press through the ground to move back to the center
-Slight forward lean as hips press back and sink
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Press off lunge right

-Step one foot out wide to land gently in a side lunge
-Knees and toes pointing the same direction
-Press through the ground to move back to the center
-Slight forward lean as hips press back and sink
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Press off lunge left

-move as quickly as good form allows
-land lightly
-think pressing through the ground to hop
-keep length through torso and hips, ribs and head in line with a slight bend at hips
-core works with breath. Exhale and connect. Can maintain light connection throughout as well

Hopping tap overs

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hinge back
-Torso moves as one piece like a door on hinge (hips are the hinges)
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press to standing
-curl and press weight with controlled lift and lower
-Only go as quickly as you can keep good form and balance
-Core works with breath through movement to help with balance (see core breathing/core hold tutorial)

Sumo hinge + curl to press

Cardio

Lateral jumps mod

Hang clean mod.

Press off lunge mod.

Weighted half burpee mod.

Hopping tap overs mod.

Modifiers

Cardio sweat

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)

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

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

Community

More workouts from Niki SugarySixpack