Name: Playbook - Niki SugarySixpack - Core + cardio
Uploaded: 2024-03-28T18:05:10.695Z
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

Julianne

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

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