Name: Playbook - Niki SugarySixpack - Light weight cardio + core
Uploaded: 2024-03-12T01:11:32.110Z
Duration: 28 min
Description: Light weight cardio + core

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Tatum

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!!

Caroline

Need:
Light dumbbells (2-10lb)
Mat

This weight should not be super heavy! It’s there to add intensity and variety to the exercises but it’s not a strength training day! You’re gonna get quite a few reps in some of these intervals.

Be sure that you’re moving as quickly as you can keep good form. Slow down if needed!

15 seconds is set on the timer for the interval circuit for rest between each interval.

Focus on the core working in each rep rather than rushing through the core circuit!

Let me know how you enjoyed it! Let’s go!🙌🏼

Move continuously through 2 rounds of the circuit.

-Exhale connect to core then lean back. Only lean back as far as you can maintain good core connection and function
-think of torso hinging backwards at hips keeping hips ribs and head stacked and long
-Maintain light connection throughout the exercise here
-With each exhale, check in with/deepen the core connection as needed and move
-Core is stabilizing against the movement of the legs and rotation of torso.
-Focus on keeping length through the body, avoid rounding forward/collapsing into a C curve

Boat bikes

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep legs wide for more stability
-Bend knees to lifted quadruped position to modify 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Quadruped weight switch

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize
-Slow and controlled with weight. Elbow rows up towards ceiling
-Weight stays in line with shoulder as it presses away from the body. Avoid allowing it to fall behind and pull you off balance

Weighted side plank reach right

Weighted side plank reach left

Core

Take the 15 seconds rest between the intervals. 3 rounds.

-Lightly weighted 
-Modify depth of side lunge so good form is kept
-Slight hinge forward so that hips, ribs and head stay stacked to avoid low back arch and rib flare out
-Push through the ground back to standing by recruiting glute
-Raise weight overhead with control and intention. Keep good alignment here
-Only move as quickly as good form allows
-Core works with breath through movement. Exhale and connect with exertion

Side lunge to ovhd curtsy right

Side lunge to ovhd curtsy left

-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 squat
-land lightly when hopping side to side
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Lateral pop up + raise

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to hop feet together and back out while raising weight overhead
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Sumo jack + ovhd raise

-Weight presses up overhead but make sure it’s in front of your face. Don’t bring it too close!
-When weight is down, feet are together. As you press weight, feet split one forward and one back
-alternate which foot goes forward
-land lightly
-modify by tapping one foot out as you press weight
-core works with breath

Split jack + press

-Stay low and ‘skate’ side to side
-Sink down into a curtsy/skate squat keeping hips, ribs and head stacked in line with slight forward lean
-Core works with breath through movement
-Weight sits back in the hips, not forward in the toes
**Stay intentional and in control with the weight and rotation toward hip

Skate + rotate

-Set up in a plank with one foot stepped up to inside the hands
-Hop feet up to switch foot positions
-Stay long through the torso rather than rounding
-Core should engage as you exhale and hop feet

Switch lunge hop

Cardio circuit

Light weight cardio + core

Full body mix

Upper body (biceps, triceps + shoulders)

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

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!

Victoria

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!

Natalie

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! 🔥🔥😃

Light weight cardio + core

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