Name: Playbook - Niki SugarySixpack - W1/D3 L+S 30 cardio + foundations
Uploaded: 2024-03-28T18:05:09.034Z
Duration: 30 min
Description: W1/D3 L+S 30 cardio + foundations

I felt like doing cardio a day earlier so I did just that! Forgot how much I loved this one!

Wow. What a cardio session. Out of breath and so sweaty. Definitely modified. But feels so very good.

Tanya

Chelsea

Faith

Andrea

Tabby

Amber

Diana

Holy cow this was a leg burner! Got me so sweaty and really got my heart rate up! I loved loved love the stretching portion today. They all felt so good! Awesome third workout in the challenge! 💪🏼👏🏼

Alicia

Becca Ralls

It’s amazing how much you can sweat from an 18-minutes long cardio workout! 🌊😅

Judit

Completed! Sweaty and barely breathing! 😆

Camille

I am surprised how difficult it was for me to complete all three rounds. I should do cardio workouts more often!

Joanna

Need:
Mat
Light weights
Mini loop band

Today is broken up into a mobility/ stability (foundation) circuit and a cardio circuit. Move with control and intention in the foundations circuit, lots of sneaky core in the exercises so keep focused on that as well!

In the cardio, move quickly as form allows but not so quickly that form breaks down. Land lightly if hopping.

-Engage deep core before lifting legs off ground
-Move with control and intention
-Core stays connected throughout, helps to keep back from over arching
-See core hold tutorial in core function section

Supine leg extension

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

Quadruped tap outs

-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
-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)

Bridge hold + banded march

-Seated upright with hands gently resting on ground for some balance but not support -Modify to slightly leaned back with hands on ground for support
-Avoid spine rounding or chest collapsing in as you move - modify if you need to
-Leg stays straight but not locked out as it lifts over the weight(can be any item but get a good lift off the ground here if you can)
-Core and hip flexors should drive this movement 
-Core engages to support good form and stabilize body

Hip flexor lift over

-keep rotation in the thoracic spine (upper mid back around the shoulder blade area)
-Keep length through torso 
-this can be a small range of motion
-keep hips level and stable
-avoid allowing hip you rotate towards to lift open
-core works to stabilize as you rotate

Thoracic reach under + open right

Thoracic reach under + open left

-Keep hips lifted , not sagging to the floor
-Think of a line from head to hips
-Bend too knee, straighten to intensify 
-chin tucked
-Keep length through the body
-Shoulders stacked over each other. Hips stacked over each other
-Bottom leg lifts up to the ceiling. Lead with and use inner thigh to lift
-Deep core engaged through movement to stabilize (core hold)

Side plank + inner thigh right

Side plank + inner thigh left

-Keep good side plank alignment. Line from feet to head, chin tucked in neutral and in line with spine
-Hips stay lifted, not dipping to floor
-Chest and hips both face out away from body. Try not to have chest closing down towards the ground or hips opening up to the sky
-Core is connected helping to keep from ribs flaring out or over arch in back
-Elbow under shoulder
-Hip flexor pulls band towards torso with control

Side plank hip flexor pull right

Side plank hip flexor pull left

-Engage deep core before lifting legs off ground
-Move with control and intention
-Core stays connected throughout, keeping spine and torso stable and in good posit. Not over arching
-Pull knee in towards your torso against the band then rotate it out to the side.
-Core should stabilize especially during the rotation out!
-See core hold tutorial in core function section

Supine pull in and rotate

Warm up

Take the 15 second interval given to rest between each interval.

-Stay as low as you can with good form
-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
-two shuffles one way then the other back and forth

Shuffle

-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

Squat jack

-Move with control
-lightly weighed
-Only as quickly as you can keep good form
-Hop feet in to a hinge position rather than rounding back. Hands can be placed on a step/stool etc if needed for range of motion
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Step feet up to modify

Pop up

-Hips, ribs + head stacked with chin tucked 
-Stay on the balls of the feet as you hop
-Knee drives up and hand reaches across- reach to calf instead of foot if needed
-Core works with breath through the movement. Exhale with exertion 
-Only move as quickly as you can have good form and deep core connection

High knee reach

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Dip or ‘bob’ down and over to one side popping lightly off the ground to one side then the other
-Land lightly
-Only go as quickly as you can keep good form and control
-Modify by popping up onto toe instead of popping off the ground
-Core works with breath. Exhale & connect. Can maintain light dee core connection throughout as well

Bob pop

-Core is engaged throughout the exercise for stability and to help control the movement 
-Only Move as quickly as you can maintain balance and control 
-Very quick pause as you reach opposite hand and foot together
-Exhale, deepen/check in with core connection and move along with breath
-Hips,ribs and head stay mostly stacked in line here. The full body is rotating open for leg to kick through. Not a torso twist

Kick through

Intervals

-Modify by sitting on a stool/yoga block if needed
-stay upright and slightly hinged forward to keep good alignment/prevent arching or rounding of back
-Keep length through body
-gently rock side to side

Deep squat rocks

-Tilt pelvis side to side, bending knee to feel a nice stretch on the lower side back(QL)
-Stretch arms forward with intention, keeping length through the body 
-core works gently with breath

Hip wiggle

-Can do laying on the floor with foot on the wall instead of floor if it doesn't feel good seated
-Control the movement and only go to a comfortable range of motion
-Lean back into your hands for support but stay upright with length through the torso

Thread the needle rock right

Thread the needle rock left

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-Range of motion can be small, don’t have to reach way open
-Keep top hip from rotating open as you open the upper body
-See seated thoracic rotation in core work tutorials section

Open book right

Open book left

Cool down

W1/D3 L+S 30 cardio + foundations

Collins Stone

Super excited to do this challenge 👏🏼

Welcome!

Great start to this challenge! Needed this for a bumpy start to the year. Let’s do this!!!

Mindset 1: Small sustainable change

Kelsey

Christmas workout! 🎄 Starting this challenge over again! Loved it!

Alexandra

W1/D1 L+S 30 Lower body

Great upper body including core! Targeted the back, biceps, shoulders and chest! Will definitely do it again 💯

Julianne

Loved this upper body workout. Challenging but doable, modified a bit but got it done!

W1/D2 L+S 30 Upper body

Forgot how tough this one is especially when you up your weights! So good!

Great total body lower body focus workout. I definitely feel it.

SO GOOD!! This took me about 40 minutes but was such a great start to the day. Loved all of it.

Natalie

W1/D4 L+S 30 Total body (lower focus)

W1/D5 L+S 30 Toal body (upper + core focus)

I love this massage. Thank you so much. I really really needed it today. 💕🤗💪🏼 let’s do this

Pamela

Such great advice for all aspects of life! Exactly what I needed to hear today!

Victoria

Mindset 2: We can only change today

My legs are in shambles every time after this workout!

Great workout to start off with in 2024! Happy new year!

W2/D1 L+S 30 Lower body

Oh my goodness! I forgot how tough this one was! Those sphinx planks have my arms dying 🤣

I was definitely appreciating the push press by round 3😳!

Tatum

I love that every workout is different. I liked this AMRAP style too.

W2/D2 L+S 30 upper body

I forgot how good this one is! Worked up such a crazy sweat!

The weighted jacks felt like a break at the end of each round🤪! That’s was intense

Sooo hard and sweaty but no doubt its worth it!

Katerina

W2/D3 L+S 30 Cardio + mobility

Whoo, that was tough and sweaty! Very fun!

Oh my goodness I forgot how challenging this workout is! I’m sweaty and tired now 🤣

W2/D4 L+S 30 Total body (lower focus)

Really struggled this week but your positive attitude kept me motivated. I moved and showed up that’s what matters.

Those press up pops really challenged me 😂 this was a great one! 💪🏼

W2/D5 L+S 30 Total body (upper focus)

Yes! 💯 I was not motivated last week for the workouts but pushed myself to get them done. I felt better afterwards and proud that I met my goal for the week.

Mindset 3: Don't wait to feel like it

Sandra

W3/D1 L+S30 Lower body

This was a phenomenal upper body workout! Loved it so much!

Another great arm workout. I love that’s every workout is different!

Nice workout before I wear a one shoulder dress to a gala tonight. 💪🏽 the arms will be looking good!

W3/D2 L+S30 Upper body

Came back to this one because it’s so fun! Love this cardio!

Oh my gosh this worked up a massive sweat!! So good!

W3/D3 L+S30 Cardio + foundations

I forgot how much these EMOM workouts get me out of breath and make me sweat! Oh my goodness!

That banded burnout had my glutes on 🔥!

W3/D4 L+S30 Total body (lower emphasis)

This was a great workout! The pop row combos really got me 🤣

Loved this upper body workout and the added core

W3/D5 L+S30 Total body (upper emphasis)

Tiffany

Love love love this mindset video! This is a great mindset video to have going into week 4! Also Maria is soooo adorable ☺️

Mindset 4: Effort over expectations

I was literally dripping in sweat all over my body from this workout! Got 3 rounds done in 9 minutes on both circuits. Absolutely loved this!

W4/D1 L+S30 Lower body

W4/D2 L+S30 Upper body

This was a great cardio! Got me super out of breath and sweaty!

Wow, tried to do this workout as follow up after total body exercises. I completed foundations and 1 round of cardio. No more energy is left in my legs 🙈😂💦

W4/D3 L+S30 Cardio + foundations

Oh my gosh this was a burner! I got so sweaty! The second circuit with the single sided movements really got to me 😅

W4/D4 L+S30 Total body (lower emphasis)

This one was still super challenging for me! Wasn’t my best workout ever but I showed up for myself today. Got it done anyway!

I had to take a week off due to illness and this was a perfect workout to get back into the challenge. Yay!

Mindy

W4/D5 L+S30 Total body (upper emphasis)

Loved this mindset video! Also love the Pikachu on your counter 😂

This is the proper motivation for power week! 🤩 Thank you! ☺️

Challenging yourself

Wow! Intense low body! Get your sweat on!!

Sweaty! Only did two rounds but hey I finished

W5/D1 L+S30 Lower body power week

This was a challenging upper body but in all the best ways!

Great workout, femur wonderful. When I played the videos in full screen it's didn't show number of reps, just showed 1 rep for each exercise. Had to keep going back to little tiles to see reps

So happy that I managed to do this workout! Today my legs are sore but tomorrow that will be my arms 🔥💪 Or both 🤪

W5/D2 L+S30 Upper body power week

A great little break during power week! The core portion really got my abs firing! 🔥

I’m gonna be sore tomorrow! This was good!!

W5/D3 L+S30 Core Power week

A challenging and wonderful total body workout!

W5/D4 L+S30 Total body power week

This was a phenomenal workout to finish on for power week! Loved it!

W5/D5 L+S30 Cardio Power week

I enjoyed this challenge because you actively supported the participants and L&S30 was perfectly structured to get the best possible results from the trainings.

Loved this motivation video! I think it’s a great reminder to get a plan in place. I’ve already got one! Going to finish my last two weeks of the GFG round 2 then do the other lean & strong plans here in the app. Super excited! 🤗

Week 6 motivation

I am still so sore from power week so this was a bit hard to do 😅 worked up a good sweat from this!

Tirzah

W6/D1 L+S30 Lower body active recovery

Thoroughly enjoyed this on my active rest day!

W6/D2 L+S30 Upper body active recovery

I found great recovery workout to do after gardening 😉👍

This is my favorite one from active rest week so far!! Loved this one!

W6/D3 Upper body mobility active recovery week

This stretching felt so good. I needed this!

This kind of movement felt so good today!

W6/D4 L+S30 Lower body mobility active recovery

Now I feel ready for a new challenge! Great recovery week 👏😊

W1/D3 L+S 30 cardio + foundations

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