Name: Playbook - Niki SugarySixpack - Intervals + core
Uploaded: 2024-03-28T18:05:10.463Z
Duration: 30 min
Description: Intervals + core

Real leg burner near the end of each round 🔥🔥 💦

Julianne

This was so fun and so sweaty!!!! Loved it!!!!!

Alexandra

This got me soooo sweaty!! What a fun cardio!

Need:
Some type of weight/item to tap with feet/hop over
Mat

Modifiers circuit has lower impact alternatives for a few exercises.

Moving quickly here but with intention and good form! It’s better to slow down a tiny bit and practice the movements/ land lightly.

For core: make sure to engage core properly and be intentional with each rep. No speeding through! Check core function section:)

-Engage deep core before lifting shoulders off ground
-Move with control and intention
-Core stays connected throughout
-See core hold tutorial in core function section

Pause bikes

-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 each way 
-Core should stabilize you here
-Only go as far as your range of motion allows you to keep great position!

2 way side plank crunch right

2 way side plank crunch left

-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
-Lower knees slowly and with control and use lower abs to pull them back up/ help control the lowering
-Modify depth of knee lower as needed for keeping good alignment, don’t want to feel this in your lower back (modify depth is you do)
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Knee tap plank

Core

Take 15 seconds between each interval or move continuously.

-tap weight as quickly as possible 
-modify by slowing slightly and eliminating slight bounce
-keep a light length through the body and hips, ribs and head stacked
-core works with breath through movement. Exhale and connect. Can keep a light connection- see core hold.

Tap ins

-pop high over the step (or dumbbell) rather than going for distance 
-core works with breath through the movement- exhale connect and move
-hips hinge back
-land softly as possible
-can also do this over a line/nothing if worried about clipping the object! The point is just to go high rather than far laterally with the jump

Skate over

-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
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side to side as quickly as you feel comfortable keeping good form
-Raise arms up on a chair/step/bench

Plank tap over

-Hips, ribs + head stacked with chin tucked
-slightly leaned back
-Stay on the balls of the feet as you switch feet quickly
-Keep length through the body, avoid hunching
-Core works with breath through the movement. Exhale with exertion 
-Only move as quickly as you can have good form and deep core connection

High taps

-Squat down with good form and control (stay upright, open chest, hips sink down and back, foot in full contacted other floor but weight not forward in toes, length through torso and slight forward lean)
-Press up through the floor to hop one foot forward to touch the weight
-land lightly and with control

Squat front tap

-connect to core before planting hands and hopping feet back to get into plank
-move with intention, be mindful of good form in he plank and in the squat
-Keep length through the torso, not crumpling up in the deep squat
-avoid dipping of hips or lifting to the sky in plank
-step feet to modify
-raise hands to a bench/alternative and keep a higher squat for more modification

Deep squat to plank

-start with feet together and weight in front of you. Hop them wide on the side of the weight then together again with weight behind you
-keep slight bend in hips and knees throughout so you aren’t stiff
-land lightly
-keep length through the torso and hips, ribs and head stacked

Diamond hop

Intervals

Deep squat to plank mod

High taps mod

Skate over mod

Squat front tap mod

Diamond hop mod

Tap in mod

Modifers

Intervals + core

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)

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

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

Core + cardio

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🤪

Intervals + core

Community

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