Name: Playbook - Niki SugarySixpack - Lightly weighted intervals + core
Uploaded: 2023-03-09T17:49:16.045Z
Duration: 30 min
Description: Lightly weighted intervals + core

Do you add the recent workouts to the other tabs (cardio, lower body etc.) before they disappear ?

Katekate

Tough day. Only did 2 rounds on the intervals and did my own abs for the second half. Not my day today. Tomorrow will be better.

Chelsea

Need:
Light weights (10 or less)
Box/bench/chair

Core:
Mat
Small ball

Modifiers for any jumping in the modifiers circuit! 

You can use the modified core circuit on its own or pick a modifier where needed from there. They aren't meant to be 2 distinct circuits. Just need to do 1😄. Make sure you are managing pressure well within the exercise especially if pregnant/postpartum.

Move with intention. Speed comes after form!

Take up to 15 seconds between each interval.

-Make sure your step/chair/bench is stable!
-hinge hips back and press through the floor to hop onto your box/bench/chair
-core works with breath through the movement. Exhale, connect and jump
-land lightly! If you can't land lightly lower the height or sub squat jumps/squat to toes
-keep length through the body. It's easy to crunch up when landing

Box jump (sub squat jump)

-feet hip width or slightly narrower
-Hinge hips back and pull weights back along sides
-Torso moves as one piece like a door on hinge (hips are the hinges)
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to pull to standing
-curl and press weight with controlled lift and lower
-Only go as quickly as you can keep good form and balance
-Core works with breath through movement to help with balance (see core breathing/core hold tutorial)

Skier to curl + press

-Engage glutes to press through the floor from seated to standing
-jump/hop off the ground as you get to standing
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching
-Core works along with breath (see core breathing tutorial)

Sit squat hop

-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 weights in the curl

Skate + curl

-Make sure your step is stable!
-Press through foot on the chair to hop and switch which foot is up
-Core works with breath through the movement
-Land lightly
-Keep length through the movement. It’s easy to ‘crumple up’ the torso and hunch on the landing
-Move with control. Only as quickly as you can keep good form
-Take out hop if needed

Step up hop

-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

Power press out left

Intervals

Work continuously as possible through the circuit.

-Connect to deep core before movement/lift up
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core pulling the leg and ball in towards the body
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

Quadruped roll in right

Quadruped roll in left

-Engage deep core before lifting legs off ground
-See core hold tutorial
-Core should help stabilize during the movement and hold legs in lifted position
-Squeeze legs together as you extend them
-Should feel it in the low abs abs inner thighs
-Slow and controlled

Tap + extend (inner thigh squeeze on extension)

-Deep core engages with exhale to start the movement
-bottom inner thigh presses up to start the lift of the legs
-Core drives lift of legs along with inner thigh squeeze
-can have pillow under head to keep good alignment
-lower slowly and with control

Lateral lift right

Lateral lift left

Core

Move as continuously as possible through the circuit.

Tap + extend (squeeze ball during extension)

-Deep core engages with exhale to start the movement
-bottom inner thigh presses up to start the lift
-Core drives lift of knees along with inner thigh
-can have pillow under head to keep good alignment
-feet stay on the floor to anchor movement

Lateral knee lift right

Lateral knee lift left

Core (modified circuit)

Box jump mod

Sot squat hop mod

Step up hop modifiers (2)

Modifiers

Lightly weighted intervals + 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!!

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 intervals + core

Community

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