Name: Playbook - Niki SugarySixpack - Cardio sweat
Uploaded: 2023-03-09T17:49:15.996Z
Duration: 21 min
Description: Cardio sweat

It’s raining and I need cardio because I can’t run and this totally did it. Thanks for the great cardio workout. Heart rate is up!

Candace

Lindsay

I LOVE how fast this was and the jumping makes it FUN so before I knew it I was done! Thank you for posting!

Alexandra

Weighted cardio is my favorite and you always make it so sweaty//awesome!

Missy

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

Full body mix

Upper body (biceps, triceps + shoulders)

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

Julianne

Lower body

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!

Judit

Full body

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Tatum

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

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!

Cardio sweat

Community

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