Name: Playbook - Niki SugarySixpack - W1/D3 core + cardio
Uploaded: 2024-03-28T18:05:47.255Z
Duration: 30 min
Description: W1/D3 core + cardio

Great workout! Pretty challenging for me. Haven’t done cardio in a while. Loved it though 🥵

Hanna

Samah

This was so much fun! Really loved this workout 💪🏼

Tatum

Amber

I really loved this! 🙂 Very fun cardio workout!🙌🏻

Judit

Alexis

Tabby

Loved that the core portion was the warm up! Felt so good on my core to really focus on that area. The cardio was SO much fun! I’ll be coming back to this workout again after the challenge is over. I had so much fun!

Need:
Mat

The core is your warm up here! Focus on connecting well to the core rather than speeding theoigh for more reps.

Within the cardio, to as quickly as you can while keeping good form and control of you body!

Click start to preview the exercise videos!

Core
Bike legs
Cross press + heel tap
Quadruped to plank
Boat cross reach
Tap in hop
Quadruped leg slides

Cardio
High knee reach
Skate + knee drive
Quadruped to plank
Lateral power pull r/l
Tap in hop
Bound + spin hop

Cool down
Double side stretch r/l
Rockback + cat
Thoracic reach under
Wide leg QL
Lumbar rocks

-Engage deep core before lifting shoulders and leg off ground
-Move with control and intention
-Core stabilizes as leg extends
-Core stays connected throughout or when core is working. If fully releasing to floor between reps, core can relax as well
-Be mindful of over crunching your neck forward, keep length and think of rounding over a ball rather than crunching up 
-See core hold tutorial in core function section

Bike legs

-Engage deep core before lifting up legs (modify not working leg to the floor)
-Maintain connection and check in with/deepen connection on each exhale with exertion on each rep (see core hold tutorial)
-Exhale and press opposite arm into opposite leg or ball for a 2-3 count and tap the other foot down
-Core should stabilize your torso
-Press should be hard enough to create challenge for your core but not so hard you can't keep proper connection. You'll feel it!

Cross press + heel tap

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Bring opposite limbs together with control while core stabilizes
-Hips, ribs and head stay stacked in line with chin tucked

Boat cross reach

-Modify by dropping to quadruped on knees or raising hands up on a chair
-connect to core before lifting up and stay connected throughout (core hold) deepening/checking in with connection on each exhale
-shoulders over wrists
-knees at or slightly behind hips 
-length through the torso
-core stabilizes as you move legs

Lifted quadruped leg slides

Core

-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

-Stay low and ‘skate’ side to side
-Sink down into a curtsy/skate squat keeping hips, ribs and head stacked in line with slight forward lean
-Once you skate over, drive the back knee forward and hop
-Core works with breath through movement
-Weight sits back in the hips, not forward in the toes
-land light
-watch your knees in the skater- they shouldn't move incredibly far laterally from your ankle

Skate + knee drive

-Engage core before lifting into quadruped
-Core supports staying lifted in the movement & keeping torso sturdy/stable
-keep hips, ribs and head stacked in line and length through the torso
-Quickly step feet to to quadruped and out to plank

Quadruped to plank

-Sit back into the glute of the planted leg throughout the exercise
-Extend arms and opposite leg to start then being them together
-Move them quickly you can while keeping balance and form
-Core works with the breath through this movement 
-Keep length through the torso even as you bring knee and hands together

Lateral power pull right

Lateral power pull left

-Hop laterally tapping thebkeg you drive off of to right inside of your other foot 
-modify by slowing slightly and eliminating slight bounce
-hinge hips back slightly
-keep a light length through the body and hips, ribs and head stacked
-land light
-core works with breath through movement. Exhale and connect. Can keep a light connection- see core hold.

Tap in hop

-Sit back and sink down to start the movement into a squat
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to launch forward, engaging the glutes to drive you up to hop/jump
-Squat and hop up spinning as you drive to standing/hop- don't have to fully hop 180 degrees

-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Only go as quickly as you can keep good form and land lightly
-Core works with breath through the movement(see core breathing tutorial)

Bound + spin hop (mod shown)

Cardio

-Reaching over head to feel stretch along side body
-Keep length through torso
-gently connect to the core as you pull back upright
-Reach to the opposite side keeping length through the body for a stretch on the opposite side
-The goal is a gentle stretch, not discomfort

Double side stretch right

Double side stretch left

As you come forward
-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

As you push back
-press hips back towards the feet
-think of practicing deep squat mobility here
-keep good alignment in torso but otherwise upper body isn’t doing much here
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Rockback + cat

-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

Alternating quadruped thoracic reach

-Bend is at the hip, not by rounding the back
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Wide leg QL

-Make sure this motion is controlled. Not flopping legs here!
-gently rocks legs side to side, shoulders stay in contact with the ground
-Stay wishing a comfortable range of motion 
-knees don’t need to touch the floor

Lumbar rocks

Cool down

W1/D3 core + cardio

Andrea

So excited for the challenge! Thank you for the motivation!

What a great mindset video! Decided to watch this a day early before I start the challenge tomorrow ☺️

W1/D1 Give your daily best: Mindset 1

Amazing way to start back my fitness journey as a mom

Nazia

Second time around with this challenge. It’s my favorite!

Forgot how much of a burner this one is. 🔥

W1/D1 Lower Body

Always giving those workouts that will end my life but brings me back to life 🤣. Amazing as always.

chio

Pamela

W1/D2 upper body(shoulders, biceps, triceps)

Love these workouts just really wish there were the number of reps on the exercise videos.

Loved the upper body emphasis during this workout! It felt great!

I’ll definitely be returning to this one. Great arm workout! I have a bum shoulder and this exercise made it feel strong.

W1/D4 total (upper emphasis)

I came back to this workout because I saw that I said it was harder for me last time. This time went so much better! It’s been a while, but I feel much stronger this time! It was a great total body burner!

This was challenging for me today! I’ve been so busy this morning and finally got this in. It may have been challenging but I crushed it 💪🏼

W1/D5 total (lower emphasis)

Faith

Hip foundations are my weakness found this out in the workout 😂 loved the cardio it was fun.

Chelsea

W1/D6 foundations + cardio

Favorite workout on this app! Simple moves that burn so good.

Definitely took me longer than 32 minutes but absolutely worth it and looking forward to doing it again 😃 💪🏼

Lauren

Charlotte

W2/D1 Lower body

Absolutely loved this reminder as I think this is something most of us can tend to forget pretty easily! Let’s go week 2 ☺️

W2/D1 Mindset 2: Your strength

Great workout. This pop rows really threw me though. Couldn’t get my form quite right.

I’m proud to say that the pop rows were not my enemy today!! I crushed them! Had fun with this today 💪🏼

I upped my weights for a lot of these exercises. The pop rows are my enemy but I got them done 😅 this was a great one!

W2/D2 upper body(shoulder, chest, back)

Loved the curtsy step ups. Another great workout!

I really love these two lower body workouts a week! This felt so good today 👏🏼

W2/D3 Lower body

Those side plank rows were killer. Also let’s not forget about those lifted quadruped rows. Could only get a few of those in lifted had to modify the rest.

This went by so fast! I loved this for an upper body workout!

W2/D4 Upper + core

Natalie Hubbell

Cossack 😂 not even a chance. Definitely need to do mobility workouts more

I loved this once again! Felt great today!

W2/D5 Foundations + Cardio

Definitely took some inner push. But got through. Hips a bit tight. The last part helped with that a lot!

Came back to this workout for a quick total body to finish out my week! It was great!

I think this will always be one of my favorite workouts from the entire challenge. It goes by so fast! It hits so many areas and feels great!

W2/D6 Full body fives

Great reminder that I needed to hear today! ☺️

These motivation videos are always so helpful! Love the positive reminders and encouragement 👏🏼

W3/D1 Celebrating small wins, sustainability + more

Loved this workout! Drenched 😅 used 25’s for my squats and the deadlift to squat 💪🏼 feeling so strong

My glutes and hamstrings are on fire! This was so good! Especially now that I don’t have a pinched nerve interrupting my workout 😅

W3/D1 Lower body AMRAP

Great upper body workout. One day I’ll be able to do those tricep dips straight through without breaks. Lol

While this was upper/arms, I felt it in my glutes and and too. Bonus 👍🏼💪🏼🦵🏼

Michele

Now that I was able to do this workout properly with no pinched nerve- I see how fun it is! I really loved this one 💪🏼

W3/D2 Upper (triceps, biceps ,chest)

I loathe those lateral power pulls. My upper body gives out before my lower body with the weights so had to ditch them. I struggle to even make it 30 seconds. 🥵 other than that loved today’s workout and worked up a great sweat!! 😅

This was a million times better without a pinched nerve in my back! So much fun!

Katie

W3/D3 Core + cardio

This felt so great after a long day! Loved the combination of exercises 💪🏼

Good burner! If you could include the reps with the exercise it’s helpful to know how many reps when you have a long string of exercises together and prevents having to go back and forth.

W3/D4 Total upper + core

This was such a great workout! That last circuit really got me 🥵

I have been so busy today and on my feet a ton. This made my legs and glutes burn even more than they already were! What a great workout 💪🏼👏🏼

W3/D5 Total body lower focus

Tough workout. Those 45 second moves get me every time. 45 sec plank jacks are no joke 🥵🔥🔥🔥 glad I pushed through because I feel amazing now.

A super fun workout to celebrate the end of week 3! 💪🏼

Foundations felt so good!! Looking forward to week 4!

Julianne

W3/D6 Foundations + cardio

Ladder was something different, I liked the change 😊 and of course, any burnout is often a good thing (both mental and physical). Thank you ☺️

Amazing workout. Loved that second circuit with the band.

ABSOLUTELY 🥰 this workout. Actually finished it in the time frame.

W4/D1 Lower body ladder

I really upped my weights today so I was a bit slower than usual 😅 my poor arms are dead 😂 this was great!

Got this one done after a rough day. It made me feel a little better. 😊

W4/D2 Upper body (shoulder, triceps + chest)

One of my favourite workouts as it really worked by inner thighs which have some room for improvement 😉.

After not working out all weekend, this one got me good. 😵

W4/D3 Lower body

My upper body was already sore from Tuesdays upper body workout so it was tough to get through this! I’m so sore 😅 it was a great workout though and I’m so proud of myself!

Niki

My arms and shoulders are on fire after this one. Feeling good!

W4/D4 Upper body + core

The cardio was challenging since I am so sore from all the workouts this week. 😅 The foundations felt great! Cardio was fun and it honestly flew by!

W4/D5 Foundations + cardio

Came back to this workout for a challenge! It was great!

W4/D6 Full body ladder

Whew that band circuit burned! Loved this one.

My legs and glutes are going to be so sore after this one! The burn is intense 🔥

My legs are burning. I’ll be feeling this one tomorrow.

W5/D1 Lower body

Perfect week 5 and Monday motivation! So excited to finish this week strong 💪🏼

W5/D1 Mindset 5: Today!

Talia

This was phenomenal once again! Upped my weights and oh boy was I feeling it 💪🏼 great workout!

W5/D2 Upper body (shoulder, chest + back)

This cardio really got me today! I am so sore from the workouts this week 😅 I’ve been upping weights all week and I’m feeling it! This cardio was a bit of a challenge overcoming the soreness but I did it! Loved this today 👏🏼

This week has been flying by with every workout! The cardio was challenging today but I loved it!

W5/D3 core + cardio

EMOM workouts are always my fav! This one felt great today 💪🏼

I looove EMOMs and this one did not disappoint either! ☺️ Thank you!

W5/D4 Total upper body EMOM

Holy Smokes!! 🥵👍💪
Loved this, such a great challenge!

Courtney

This was pretty challenging for me once again but a great challenge! I crushed it 💪🏼 proud of myself!

W5/D5 total body lower

Would love cardio with no weights in the near future.

A perfect foundations and cardio workout to end the challenge!

Foundations combined with cardio is still my favourite! 🙂 It was so good to finish this week with it! ☺️

W5/D6 Foundations + cardio

Thank you for another awesome challenge, Niki! This one has been so much fun ☺️

So excited! Love all of your plans in the app. Great variety and I never get bored. Thank you for what you do!

W6/D1 End of challenge

This was much needed and felt great on the legs!

Feels good to have an active rest week. Let’s do this everyone! We got this. ☺️

This felt soo nice! 😊 I haven’t had an active recovery week in months so I’m about to enjoy it!

W6/D1 Lower body mobility/stability

I’ve been on vacation and got really sick so I never finished active rest week. Still sick and not home but needed some movement. Took this super slow but it felt great to move my body!

W6/D2 Upper mobility + stability

I got this done way later than I meant to but I’m glad I did it! I’m feeling a little better but still sick. My sick body needed this gentle movement 😊

W6/D3 Full body mobility/stability

This was a phenomenal way to officially end the challenge! So proud of myself that I completed the challenge for the second time 😌💪🏼

Feeling so accomplished! Thank you for this awesome challenge and the amazing community. Way to go everyone! I can’t believe it’s over already. 😁

I can’t believe I just finished the very last workout in the spring challenge! It feels so surreal. This challenge has been so much fun! I learned how strong I really am and what I’m capable of. Thank you so much Niki for making these last 6 weeks so much fun!

W1/D3 core + cardio

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