Name: Playbook - Niki SugarySixpack - Lower body cardio + core
Uploaded: 2024-03-28T18:05:10.436Z
Duration: 28 min
Description: Lower body cardio + core

Need:
Mat
Mini loop band
Ball/yoga block/pillow

A combo of a quick cardio circuit and a lower body/core circuit. 

Move with intention in both circuits. In cardio make sure you’re landing lightly and keeping core form.

Be sure you’re using your core functionally and purposefully in the core circuit. Core should work, rather than just flying through reps to get more.

Take up to 15-20 seconds between each exercise.

-stay low throughout
-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
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Low squat jack

-Step back to lunge 
-Keep hips, ribs and head in a stacked line throughout movement
-Front glute drives you up to standing and to hop as you drive the other knee
-Core works to help stabilize and maintain balance during knee drive
-Lightly hold a chair seat or wall if needed for balance. Try not to fully rely on it
-Move as quickly as possible while keeping good form and balance
-Core works with breath through movement (see core breathing tutorial)

Knee drive hop right

Knee drive hop left

-Stay low as you hop over and go straight into a plyo lunge on one side
-Only go as quickly as you can keep good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly in lateral hop and plyo lunge on each end
-Core works with breath
-remember to switch Plyo lunge legs each rep

Lateral hop + lunge

-Move with control
-lightly weighed
-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)
-Step feet up to modify

Pop up

Lower body cardio

Move continuously as possible through 3 rounds.

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Squeeze ball/block/pillow with inner thighs
-Your body makes a straight line from shoulders to knees at top
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)

Adductor bridge march

-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
-Core should keep you from over arching low back. Stabilizes torso through heel tap 
-Squeeze legs together as you extend them
-Should feel it in the low abs abs inner thighs
-Slow and controlled

Supine adductor tap + extend

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch. Slight pelvic tilt to face
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Core stabilizes throughout 
-Low abs are working with pull of the leg
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)

Bridge march + band pull

-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
-Rotate through the hip joint to draw circles with your leg
-Deep core engaged through movement to stabilize you in the side plank
-switch direction la half way through

Side plank leg circles right

Side plank leg circles left

Lower body + core

Lower body cardio + core

Lower body circuits

Julianne

I feel awful that I keep correcting things. I promise I love it all! It looks like everything in the second round is for the right side (2 right sides for each exercise).

Missy

25 min legs + glutes(dumbbells + box/chair/bench)

Intensive workout, couldn’t do more than two rounds! 👍 Worth repeating 😁

Joanna

Lower body singles

Kasey

Natalie

Raeanne

Weighted lower body

I love love love banded lower body workouts. Nice sweaty, challenging workout!

Hanna

Mallory

Banded legs & glutes

So tough but such a good leg day! Loved how quick it was!

Alexandra

Upped my weight this workout and I felt every rep😂💪✨

Lower body burn

That was a toughie! So glad u did it though!

That first banded round had me shaking for the rest of the workout 😂 So good!

25 min lower body sweat + sculpt follow along

Ekaterina

Lower body sweat + sculpt (mini band + dumbbells)

25 Minute Lower Body (weighted) follow along

This workout was awesome! Just wanted to let you know the first set is missing the LEFT sliding lunge video - and the second set of exercises has both left and right exercises but both say RIGHT. Just thought you’d want to know💖🙌

Glutes & legs (rag/slider band+weight)

Oh my goodness this has my legs and glutes burning so bad! This was a great one!

Legs+ glutes sculpt (weights+chair/bench/step)

Pamela

Lisa

Glutes + legs sculpt (dumbbells+ in band)

Lower body sculpt

I really enjoyed that one! Got my heart rate up!

Lower body strong

Lower body love

Talk about a real glute burner! Oh my gosh! This got me so sweaty and burning so good 🔥👏🏼

Lower body pairs

Those single sided leg exercises really got to me! This was a great leg and glute burner!

Legs + glutes

I underestimated this workout. Boy did it get the sweat flowing! 😂 That cool down portion was much needed!

Lower body plus warm up + cool down

Oh my gosh! This one got the sweat flowing 😂 that last circuit with the pops really got me! Great workout!

A bit too much squatting for me but overall great one!

Lower body mini circuits

What did I just experience? I have no words lol best lower body workout I have ever done. I was able to use 15’s the entire workout which is a first for me and it’s all because I learned breath work from you. Now excuse me while I melt into a puddle on the floor 🔥🥵

This was a phenomenal leg workout! That third circuit with all the glute targeted exercises had me in pain 😅 it burned! Loved this one!

Lower body shaper

Banded lower body

Oh my gosh!! Talk about feeling the burn 🔥 great workout!

Lower body ladder

Amber

Legs + glutes mini circuits

Glutes + legs

Collins Stone

This was an amazing lower body workout! So much fun! The first circuit is missing all the left hand sided exercises though

So sweaty after the lower body warm up follow along with a band

Legs + glutes (+ warm up/cool down)

My legs are shaking! I’m going to be so sore after this one

The final timed burnout had my legs shaking!! Awesome all around! 🤩

Hannah

Thank you so much, Niki. You’re amazing!

Lower body cardio + core

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