Name: Playbook - Niki SugarySixpack - Lightly weighted cardio
Uploaded: 2023-03-09T17:49:16.028Z
Duration: 20 min
Description: Lightly weighted cardio

Becca

Raeanne

Holly

Need:
Light pair of dumbbells 
Potentially a mat

Move with intention! Keeping control of the weight as you move. Only move as quickly as you can keep control and form.

~15 seconds rest between each interval.

Take 15 second rest interval given between each interval.

-Move with control
-Be mindful of your positioning as you hop feet in and sit back into a squat. If weights need to be raised on a step or stool for range of motion that can help prevent rounding the low back
-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

Pop up + front raise

-Hips, ribs + head stacked with chin tucked 
-Stay on the balls of the feet
-Knee drives up as you press with opposite arm
-Core works with breath through the movement. Exhale with exertion. It should really have to work to help balance stabilize
-Only move as quickly as you can have good form and deep core connection 
-Not a hopping movement but that can be added to intensify
-modify by less height on the leg

Press + march

-Stay as low as you can with good form
-Only go as quickly as you can while keeping good form
-Keep control of the weight as you curl and lower
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly
-Core works with breath through the movement

Lateral pop over + curl

-Exhale, connect to core and rotate from the hip as you punch
-Think of a line from your pivoting foot to hip to opposite shoulder when rotating
-Core works with breath through the movement
-Connect as you move (can keep a light connection throughout) 
-Light length through the body
-Keep control of the weight as you punch- light weight

Uppercut pivot

-Feet are about hip width, 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
-Only go as quickly as you can keep good form and a light landing
-Keep control of the weight when pressing up and lowering
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Squat jack combo

-Stay as low as you can with good form
-Only go as quickly as you can while keeping good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly
-Core works with breath through the movement

Lateral hops

Cardio intervals

Lightly weighted cardio

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!!

Caroline

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!

Lightly weighted cardio

Community

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