Name: Playbook - Niki SugarySixpack - Core + cardio
Uploaded: 2024-03-28T18:05:10.610Z
Duration: 29 min
Description: Core + cardio

A challenging and super sweaty cardio workout!

Julianne

Amber

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

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

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🤪

Core + cardio

Community

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