Name: Playbook - Niki SugarySixpack - Step cardio circuit
Uploaded: 2024-03-28T18:05:10.598Z
Duration: 21 min
Description: Step cardio circuit

Need:
Step/sturdy stool

Land lightly when hopping/jumping.

Move quickly but only as quickly as you can keep good form.

The second circuit here has some a modified circuit for lower impact. You’re only doing one circuit! Not both.

Rest 15 seconds between each exercise with the timer given.

Enjoy!

Take the 15 seconds rest between each interval.

-land lightly
-modify by jumping feet to a shorter step or just in towards each other on the ground
-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

Step 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
-Core works to stabilize against excessive wobbling side to side
-Move with control and intention
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank step ups

-stay hinged back slightly and lowered into about a quarter squat
-Hips, ribs and head stay stacked in line with chin tucked for optimal alignment
-press off of the foot on the step to hop and switch sides
-land lightly

Squat hop over

-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
-raise hands to a bench/alternative and keep a higher squat for more modification

Deep squat to plank

-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
-Wrists roughly under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move as quickly as you feel comfortable keeping good form
-Land softly as possible

Plank pop overs

-core works with breath through the movement. Exhale connect move(see core breathing or core hold tutorials in core function section)
-make sure core is engaged for hop back to plank
-land lightly as possible 
-can modify by stepping back or hopping back to a bent knee plank position

Step hop burpee

-Move with control
-Land lightly
-Drive through the front foot to hop up and switch foot positions 
-Only as quickly as you can keep good form
-Core works with breath throughout movement but can remain lightly engaged throughout as well. Exhale, connect, move (or deepen/check in with maintained connection) on ‘hard’ parts of exercise(see core breathing)

Step plyo lunge

Step cardio circuit

Step squat jack mod

Deep squat to plank mod

Step hop overs mod

-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
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side to side as quickly as you feel comfortable keeping good form
-Raise arms up on a chair/step/bench

Plank pop over mod (Quadruped tap over)

Step plyo lunge mod

Step burpee mod

Modified circuit

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! 😂

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

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!

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🤪

Step cardio circuit

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