Name: Playbook - Niki SugarySixpack - Core + cardio
Uploaded: 2024-03-28T18:05:10.674Z
Duration: 28 min
Description: Core + cardio

Julianne

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

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

Cardio circuit

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

A challenging and super sweaty cardio workout!

Amber

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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