Name: Playbook - Niki SugarySixpack - Lightly weighted intervals + core
Uploaded: 2024-03-28T18:05:10.545Z
Duration: 30 min
Description: Lightly weighted intervals + core

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! 😉🫶🏻

Judit

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

Julianne

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)

Alexandra

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! 😂

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

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

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

Intervals + core

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

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🤪

Lightly weighted intervals + core

Community

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