Name: Playbook - Niki SugarySixpack - Core + cardio
Uploaded: 2023-06-23T13:21:43.465Z
Duration: 29 min
Description: Core + cardio

Julianne

Alexandra

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

Natalie

Amber

Loved warming up with core and then hitting a hard cardio workout!

Caroline Stocks

This was a really fun cardio workout! Left me out of breath but enjoyed it very much! Definitely will come back to this one! 🙌🏻🔥

Judit

Collins Stone

Need:
Mat
Light dumbbell

We've got 8 minutes of core and a 21 minutes of interval! Let's get it done🙌🏼

The goal of the core work is great engagement and using the core to move rather than flying through for as many rounds as you can get with no engagement.

Move as quickly as you can in the csrido while maintaining good forma and control!

-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
-Elbows under shoulders
-Lower knees slowly and with control and use lower abs to pull them back up/ help control the lowering
-Modify depth of knee lower as needed for keeping good alignment, don’t want to feel this in your lower back (modify depth is you do)
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Forearm plank + knee taps

-Engage core before starting the exercise (core hold technique)
-Lean back only as far as you can keep proper deep core connection
-Move slowly with intention
-Core stabilizes you through the movement and drives the twist and lifting of limbs

Boat march twist

-Keep hips lifted and picture a line from feet to head with hips, ribs and head in line
-Keep length through the body
-Hold weight straight up from shoulder 
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize

Hip taps + T hold right

Hip taps + T hold left

-Engage deep core before lifting legs off ground
-Core works to lift off ground and control lower(see core hold tutorial)
-Core should drive movement of legs
-Slow and controlled

Heel pop

Core

Take the 15 seconds rest between each interval.

-Squat down with good form and control (stay upright, open chest, hips sink down and back, foot in full contacted other floor but weight not forward in toes, length through torso and slight forward lean)
-Press up through the floor to hop mostly on the leg not coming up to meet arm
-Meet opposite elbow and knee(as much as possible with good form, they don't have to touch)
-land lightly and with control
-modify to no hop

Squat hop + cross crunch

-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 over

Weighted burpee jack

-Stay in a half way down sumo squat. Try not to come to standing
-Exhale and connect to core as you circle your head with the weight
-Hop lightly or pop into toes
-move with control
-land lightly
-Keep hips, ribs and head in line with a neutral spine. Avoid allowing ribs to flare or back to over arch

Around the world hop

-Hinge forward keeping hips, ribs and head in line to reach toward or touch the floor.
-Press through the leg under the body to hop up and switch foot position
-Chest is open but facing more towards the floor than our
-Step to switch feet instead of hopping to modify

Tap out pop w/ hinge

-Stay low as you hop over
-Only go as quickly as you can keep good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly from jump squat at each end
-Core works with breath

Shuffle + jump squat.

-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial
-Cross knee to opposite elbow without allowing excessive hip drop
-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
-Modify hands up to a chair/step etc. And/or slow down

Cross climber.

Cardio circuit

Core + cardio

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

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

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!

Full body

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

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!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Missy

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Core rehab - upper ab + rib flare

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Core + cardio

Community

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