Name: Playbook - Niki SugarySixpack - Step cardio + core
Uploaded: 2023-08-23T19:26:08.685Z
Duration: 26 min
Description: Step cardio + core

Amber

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

Missy

Need:
Step/sturdy stool
*these can all be done without the step as well!*
Kids ball/pilates ball

Be mindful of your core in these plank position exercises!

And focus on light landings.

Move as quickly as you can while keeping good form.

Focus on great core connections and control in the core work! Don’t rush it🙌🏼


Enjoy!

-Engage core before starting the exercise (core hold technique)
-adductors (inner thighs) work to hold ball in place as you move
-Lean back only as far as you can keep proper deep core connection
-Move slowly with intention
-Core stabilizes you through the movement and drives the lifting of limbs

-modify hands back behind you
-modify lifting one leg at a time

Boat leg lifts + adductor (mod shown 2nd)

Lift off
-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

Lean back
-Exhale and connect to the core before leaning back slowly and with control
-squeeze ball as you lean
-Torso doesn’t round or bent here. keep length and hips, ribs and head stacked in line
-Imagine hinging at the knees
-only go as far as you can keep solid core connection and control

Lift off + lean back

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Bring opposite limbs together with control while core stabilizes and works to pull you forward
-squeeze ball as you bring opposites together
-Hips, ribs and head stay stacked in line with chin tucked
-modify feet to floor

Boat opposites

-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 holds back in neutral spine as legs lower to the ground(modify this out if needed)
-Squeeze legs together as you extend them
-Should feel it in the low abs abs inner thighs
-Slow and controlled

Heel tap + adductor extension (mod 2nd)

Core circuit

Take the 15 seconds rest between intervals.

-Leg closer to step is lifted.
-Drive hips back and press through the floor to hop laterally onto the step (or floor to modify)
-land with foot that was lifted. Plant the foot.
-hop back down.
-focus on light landing here.
-length through the torso, we’re driving hips back but not hunching up our torso.
-hop or step back to start

Skaters to step right

Skaters to step left

-Move with control
-Only as quickly as you can keep good form
-Be mindful of form when hopping back to plank. Hips shouldn’t sag. Core should work
-When hopping feet in, make sure you have the mobility to plant your full foot/not round out back excessively
-hop up onto the step before going back to plank
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly

Burpee hop to step

-connect to core before planting hands and hopping feet back to get into plank
-move with intention, be mindful of good form in he plank and in the squat
-Keep length through the torso, not crumpling up in the deep squat
-avoid dipping of hips or lifting to the sky in plank
-step feet to modify

Deep squat to plank

-land lightly
-modify by stepping feet down or just in towards each other on the ground without step 
-core works with breath through the movement. Exhale, connect, move
-move as quickly as you can keep good form and alignment
-hips, ribs and head stay stacked in line, knees and toes point the same direction, light length through the body

Deep squat jack

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Wrists under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet as quickly as you feel comfortable keeping good form
-Walk feet to modify or get rod of step

Plank jack to step

Cardio circuit

Step cardio + 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!

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!

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!

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

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! 🔥🔥😃

Step cardio + core

Community

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