Name: Playbook - Niki SugarySixpack - Step cardio + core
Uploaded: 2024-03-28T18:05:10.631Z
Duration: 26 min
Description: Step cardio + core

Julianne

Absolutely loved this core and cardio! The cardio was so much fun!

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

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! 😂

Judit

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

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! 😉🫶🏻

Lightly weighted intervals + core

Body weight cardio

Body weight cardio + core

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

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🤪

Step cardio + core

Community

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