Name: Playbook - Niki SugarySixpack - Core + cardio
Uploaded: 2023-12-05T03:08:26.907Z
Duration: 30 min
Description: Core + cardio

Need:
Mat
Mini loop band

Move as quickly as you can within each interval as long as good form is kept.

Be sure to focus on core activation within the core circuit rather than just getting lots of reps in. Quality!

Enjoy!

-Deep core engages before leaning back (see core hold tutorial in core function section)
-Keep length in torso, not allowing body to round towards the floor or ribs to flare
-Hips, ribs and head in line 
-Legs tap out out with control while core stabilizes against excessive movement
-Modify by more weight in hands for support

Adductor boat

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

Quad opposite tap out (intensifier 2nd)

-Core is engaged and working through the movement (see core hold tutorial)
-Exhale and engage/deepen core connection as you tap foot to floor and press out against band and raise overhead
-Core stabilizes torso, keeps it from wobbling and moving too much or arching off of the floor
-Exhale with movement :Exhale press against and and tap

Heel tap + overhead press out

-Keep good side plank alignment. Line from feet to head, chin tucked in neutral and in line with spine
-Hips stay lifted, not dipping to floor
-Chest and hips both face out away from body. Try not to have chest closing down towards the ground or hips opening up to the sky
-Core is connected helping to keep from ribs flaring out or over arch in back
-Elbow under shoulder
-Hip flexor pulls band towards hand. They press together as they meet at or near center of body

Side plank extend + press right

Side plank extend + press left

Core circuit

Take 15-20 seconds between intervals. Timer is set for rest.

-Start in a plank. Press through the floor to shoot hips back to heels
-Drive forward back into plank
-Core works along with breath here. Exhale, connect and drive to plank position 
-Inhale as hips go back
-Keep length through torso throughout the movement. Even as you move hips shoot back to heels, torso stays long

Pressback to plank

-Hop back and across body only as much as feels comfortable in skater
-Press up through glute of front leg
-Only move as quickly as you can keep good form and control
-Core works along with breath

In knee drive:
-Step back to lunge 
-Keep hips, ribs and head in a stacked line throughout movement with slight hinge forward
-Front glute drives you up to standing and to hop as you drive the other knee
-Core works to help stabilize and maintain balance during knee drive
-Lightly hold a chair seat or wall if needed for balance. Try not to fully rely on it
-Move as quickly as possible while keeping good form and balance
-Core works with breath through movement (see core breathing tutorial)

Skate + knee drive hop

-Move with control
-Hop feet in to hands, do your best to hop into a hinged position rather than rounding the back
-Raise hands on to a step/chair if you need to for range of motto
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Hop side to side rather than straight up here
-Land lightly

Lateral jump burpee

-Core works to stabilize and keep balance throughout
-lift opposite limbs together with as much control as possible
-hands about under shoulders and feet about under knees
-hips, ribs and head stay in line/stacked
-modify by reaching to knee rather than foot or just lifting legs

Cross reach

-Sit back and sink down to start the movement into a squat
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up to hop/jump and turn- doesn’t have to be fully around!

-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)

Spin squat jump

-Sit back into the glute of the planted leg throughout the exercise
-Extend arms and opposite leg to start then being them together
-Move them quickly you can while keeping balance and form
-Core works with the breath through this movement 
-Keep length through the torso even as you bring knee and hands together

Lateral power pull right

Lateral power pull left

-Set up in a plank with one foot stepped up to outside the hands
-Hop feet up to switch positions
-Stay long through the torso
-Core should engage as you exhale and hop feet

Switch lunge

Cardio intervals

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!

Amber

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 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!

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

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