Name: Playbook - Niki SugarySixpack - Full body cardio + core
Uploaded: 2024-03-28T18:05:10.796Z
Duration: 23 min
Description: Full body cardio + core

This workout is locked in as one of my favourites, thank you😊! I am determined to do four rounds and not die 😜.

Lauren

Not sure why but this one destroyed me 😂😅🤪. Thank you 🙏🏼 for challenging me today! Excited to try that again soon and see improvements 💪🏼

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 AMRAP

Kelsey

Full body fives

Phew, incredible total body, felt hard in the best way possible!

Caroline

Diana

Holy cow this was a great workout! That burnout round REALLY got me 😂 I’m so out of breath!

26 min total body lower emphasis follow along (dumbbells)

Gina

Natalie

25 min total body (upper emphasis)

Julianne

Hillary

Did this routine on a holiday. Reduced the reps because my body just felt to lazy but I still did anyway for consistency. For hard days, this is a win for me.

Camille

Total body EMOM (dumbbells)

Becca

Total body mini circuits (dumbbells)

Lisa

Total body circuit (dumbbells)

Great mix of compound exercises! Sooo sweaty!!

Great sweaty workout, ready to take on the day 🙌🏼

Emilia

This was a great one!! So sweaty!! Great start to the day.

Total body EMOM (dumbells)

Really enjoyed the switch to shorter intervals! A great sweaty workout!!

Victoria

21 min total body circuit

Courtney

Total body basics (dumbbells)

20 minute total body (dumbbells)

Great total body workout! Got me sweating!

26 min total body follow along (dumbbells)

24-30 min total body fit follow along(+optional 6 min bonus)

25 min total body follow along

Super awesome! The burnouts were 👌👌

Lean + strong total body (from week 1 of plan)

Joanna

Full body fit AMRAP

I really enjoy EMOMs, this one was a well rounded sweaty one! 🙌🏻😉

Judit

This was tough but I loved it! Got me super sweaty!

Even when I am tired EMOM is a good choice for a great training session :)

Total body EMOM

This targeted all the areas I wanted it to! Got me super sweaty! I’ll come back to this one again 🤗

Total body mini circuits

Raeanne

Total body sculpt

This was a great workout! That burnout circuit has my arms hurting so bad 😂 those tricep exercises get me good! 🔥

Love the total body/quick but sweaty workouts the most like this one!!

Morgan

Total body mix

I absolutely loved this AMRAP workout! This was quick but effective!

Total body AMRAP

Don’t be fooled by the low impact-looking exercises, you’ll be dead by the end - in a good way!🥵💪🏻💦🙌🏻

I’m in the first pregnancy trimester and I feel better with Niky’s workouts. Thanks!

monicamora41@hotmail.com

Total Body AMRAP

Changed this up and used some dumbbells for most of the exercises instead of bands. I loved it!

Banded total body

This one was tough even with modifying but it was so good!

Total body circuits

This definitely was more challenging than I expected but I loved it! Just what I needed today 💪🏼🔥

Yulia Panko

I lengthened the time from 12 minutes to 18 minutes since I had some extra time today. Loved this one!

Mallory

Quick total body AMRAP

Body weight step circuit

Body weight total body tri sets

This was a quick but super effective workout!

Bodyweight circuits

Total body sets + circuits

Full body EMOM

Alexandra

Loved this one! Such a sweet challenge 💛

Full body pairs

This had a wonderful combination of exercises! Loved it!

Becca Ralls

Wow! That was such a good sweat 😅 🏋️‍♂️💕

Pamela

Total body intervals

Exactly what I needed 💪🏼 did 45
seconds by accident 😬 so it was a hard but so so good. Thank you ☺️

Amber

Woweee!!! Still one of my fave total body workouts! 💪

Wow what a workout!! Kicked my butt! 💦💦

Even with just one weight this was challenging! Loved it!

I didn’t feel like working out today but this one weight workout did its wonders! 🙂 🙌🏻 Perfect no fuss quick burn!

1 weight full body

A super quick but very effective workout! Has me sweating like crazy!

Quick full body AMRAP

Fast and sweaty! Nice focus on the chest!

Full body cirucits

This was SO much fun!! A quick 28 minutes for me! Great exercises in this workout 👏🏼🔥

Amazing workout to kick off my Christmas Eve!! 👏

Tatum

Fast full body fives

Just a great mix of favourites. Lots of hard, one-sided, lower and upper body exercises. Thank you for that blast 💪🏼

This was an amazing quick and effective total body workout!

Full body cardio + core

Community

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