Name: Playbook - Niki SugarySixpack - Core + cardio
Uploaded: 2023-10-22T00:50:40.196Z
Duration: 28 min
Description: Core + cardio

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!!

Amber

Need:
Light dumbbells
Mat

As always with cardio, we wanna m or quickly but only as quickly as we can stay in control and have good form. 

Be mindful of your core throughout the cardio as well as the core!

Move through the 2 rounds of course as continuously as possible.

There is a 15 second test timer set for between intervals!

Weights show not be heavy here. They’re there for some extra intensity in the cardio, we’re not doing strength training here. I have 10s.

-Stand with soft stance(tiny bend in knees/hips) not super rigid like a toy soldier.
-extend arms overhead
-Exhale, connect to the core and bring opposite knee and elbow together.
-Core stabilizes and helps maintain balance when on one leg and is used to help lift the leg
-Keep length through the torso
-avoid tucking pelvis under
 -Avoid over arching back when weight is overhead

Marching cross crunch

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Press weight out to the side as opposite leg slides out. Leg can stay on the ground of lift off here.
-Hips, ribs and head stay stacked in line with chin tucked
-Stay long through the torso, avoid collapsing into a hunch.

Boat with lateral press out + leg extension

-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
-Bring knee up to chest and circle leg out to side and back to start to make a circle. Alternate sides.
-Modify by raising hands up on step, stool or chair
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank + leg circles

Core

Take ~15 seconds between intervals. It’s set in the rest timer.

-Move with control
-Land lightly
-Feet start together and hop to split into a lunge.
-Only as quickly as you can keep good form
-Use a weight you can control while curling, should be on the lighter side for this exercise 
-Core works with breath throughout movement but can remain lightly engaged throughout as well. Exhale, connect, move (or deepen/check in with maintained connection) on ‘hard’ parts of exercise(see core breathing)

-Modify by stepping back into a lunge.

Drop lunge + curl (mod shown 2nd)

-Stay in a hinged position as you jump side to side.
-Grab weight and jump from hinged position. Land lightly. Jump to other weight. Repeat.
-Only go as quickly as you can while keeping good form.
-In hinge, keep good alignment with hips, ribs and head stacked and long torso. 
-Core works with breath through the movement

Lateral hop+ hinge jump

Hang clean + press (mod shown 2nd)

-Move with control
-step or hop feet into hands, keeping as neutral spine as possible rather than rounding
-modify for range of motion by putting hands on a stool or low step
-Sit back into a squat before raising weight
-Only as quickly as you can keep good form/balance
-Be sure to keep ribs from flaring at top of press with core connection
-length through the torso in allow squat 
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Pop up + front raise (mod shown 2nd)

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet but full foot in contact
-Adjust foot position slightly as needed
-Drive up through the floor to standing, engaging the glutes to drive you up to tap foot in to opposite foot
-As you tap in, curl the same side weight
-Some hinge forward is fine, avoid arching or rounding back
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Think length through the body
-Core works with breath through the movement(see core breathing tutorial). Exhale connect to core and drive to standing. Core also works while curling weight

Squat curl + tap in

Cardio

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!

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.

Perfect quick workout right before me and the fam take a flight to Hawaii!!!

Alexandra

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!

Collins Stone

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 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!

Natalie

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

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

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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