Name: Playbook - Niki SugarySixpack - Full body cardio + core
Uploaded: 2023-03-14T17:22:28.465Z
Duration: 23 min
Description: Full body cardio + core

So good I came back to do this workout a second time!!

Caroline

I LOVED this one. Burns a lot of calories and makes doing cardio so fun!

Natalie

Victoria

Need:
Mat
Light weight

Move as quickly as you can while keeping good form and control of the weight! The weight shouldn’t be pulling you around. You should be 100% in control of it!

This shouldn’t be a super heavy weight. Think 2.5-10 lbs depending on the person.

The power press out is meant to be 35 seconds as shown, the rest are 45.

Enjoy!

-Core is engaged throughout the exercise (see core hold tutorial)
-Hips, ribs + head are in line. Hips shouldn’t sag or be way up towards the ceiling
-Keep light length through the body + chin stays tucked
-Stay in optimal position as you crunch elbow and knee together on the ‘top’ side of your body
-Stay in optimal position as you bring top hand and toes towards each other to meet in front of you
-Only go as far as your range of motion allows you to keep great position!

Side plank clam + crunch right

-Engage deep core before using core to bring torso and leg together
-Core works with breath. Exhale, connect & move! See core breathing tutorial
-Core should drive rise up
-arms can be used as momentum for some help
-Slow and controlled

Cross crunch v up right

Side plank clam + crunch left

Cross crunch v up left

Core

Take the 15 seconds rest between each interval.

-Move with control
-Only as quickly as you can keep good form
-Use a weight you can control while punching
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly
-Modify by stepping up and back instead of hopping up

Pop up punch

-Move with control
-Land lightly
-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 starting in standing and dropping down into a lunge and hopping feet together instead of a plyo lunge.

Plyo lunge + curl

-lightly weighted
-move as quickly as good form allows
-keep length through torso and hips, ribs and head in line with a slight bend at hips sitting in a slight squat
-press over in an arc motion
-Core works with breath. Exhale and connect. Can maintain light connection throughout as well

Press over tap in

-Move with control
-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)
-Land lightly
-Modify by popping onto toes/ instead of hopping feet together

Burpee jack + curl

-drop weight if needed
-Core should be very involved here for balance 
-Hips hinge back. sit weight into glute
-Keep hips, ribs and head stacked in line, this along with core will help avoid over arching back
-Core works works with breath through the moment even though it's constantly working (Core hold/ core breathing tutorial)
-Chin stays tucked
-Only move as quickly as you can keep control and form

Power press out right

Intervals

Full body cardio + core

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!!

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

Core + cardio

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!

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!

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! 🔥🔥😃

Full body cardio + core

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