Name: Playbook - Niki SugarySixpack - Step cardio sweat
Uploaded: 2024-03-28T18:05:09.848Z
Duration: 20 min
Description: Step cardio sweat

Julianne

Raeanne

So hard but great. I don’t know how your legs just float down in that last one. You=🪶 me=🪨

Abbie

Lindsay

Amber

In the words of Britney, “Stronger, than yesterday”
#waytostarttheday

Emily

So… yeah. Don’t eat before working out. Cardio and Mexican food… well let’s just say they aren’t really friends. ☝🏼 round tonight, but the 🇲🇽 slowed me down. #backatittomorrow

Da burnnnnnnn 🥵💪🏼🤪 omg yes I need a butt kicking tonight.

Holy…. Cow… that…was…tough…can…you…tell…this…is…my…breathing? Woo! 
🥵💪🏼

That was a really perfect workout! Thanks

Ameera Faisal

Need: a step or sturdy stool of some sort

This is a sweaty and fun cardio workout! Enjoy:) (it’s truly 21 minutes, not 20)

Side note- if you’re pregnant or postpartum be sure you’re deep core can function properly here!(including the pelvic floor and feeling any leaks)

I don’t recommend jumping into this very early postpartum or late in pregnancy (clearly some of these exercises aren’t even doable late pregnancy belly wise😄) even with a good base of core function.

-Core engages with exhale right before pop back to plank (core breathing /hold tutorial) breath works with movement 
-keep length through the torso throughout 
-press feet into the ground and engage glutes to help the pop up 
-core should help drive that lifting of the body as you pop back 
-can stay lifted up in deep squat rather than resting on step if range of motion isn’t there for that depth
-can also put hands on something higher here if needed and pop into a squat

Pop back

-pop high over the step (or dumbbell) rather than going for distance 
-core works with breath through the movement- exhale connect and move
-hips hinge back
-land softly as possible
-can also do this over a line/nothing if worried about clipping the object! The point is just to go high rather than far laterally with the jump

Skate pop

-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

-can maintain core connection through exercise or relax it when feet are hopped in and reconnect before hopping back(see core breathy/core hold tutorials in core function section)
-shoulders over wrists as much as possible 
-hips, ribs and head stacked in line
-chin stays tucked 
-core works a lot here! Should help prevent sagging hips or overly rounded back 
-can switch to stepping in or move off of the step and hop feet in on the floor

Plank hop up

-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 step over

-core works with breath through movement. Exhale connect and move
-hips hinge back slightly top hop up
-step down quickly or hop down
-land lightly
-keep light length through the body
-hips, ribs and head stacked with chin tucked for optimal alignment

Split start hop up

-core stats connected through the movement (core hold in core function section) but still works with breath, deepening/checking in with connection each exhale
-core should be really working to help torso stay lifted here
-legs press off of ground and pull into body
-maintain control through the movement or modify 
-can raise hands up to higher place or hop feet under torso to modify

Plank tuck

Step cardio intervals

Step cardio sweat

Courtney

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

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

This got me soooo sweaty!! What a fun cardio!

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!

Step cardio circuit

A challenging and super sweaty cardio workout!

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 sweat

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