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

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

Great first workout of the challenges, loved it. The burnout was fun!

Niki

W1/D1 Lower Body

Rocio

Shoulder burnout was definitely burning! 🥵

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

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

Love this! Would be helpful to know how many reps you’re doing for each exercise when it’s open when there’s 4 or more exercises in a set as it can get hard to remember how many of each and prevent having to go back and forth to check.

This was a great total body workout with upper emphasis! My upper body is tired 🤣

W1/D4 total (upper emphasis)

The second pair really kicked my butt! 😃🙌🏻

W1/D5 total (lower emphasis)

W1/D6 foundations + cardio

I absolutely loved this one! I’ll be honest I don’t love the low start lunges but they are a great challenge for me. My legs and glutes are in so much pain 😅🔥

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

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!

This was awesome! 🙌🏻 Great workout, feel the burn! 😃

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

My poor legs are struggling from two lower body workouts this week but in the best way!! Love love loved this!

Ooh that first circuit gives a solid burn! 🍑🙌🏻

W2/D3 Lower body

My arms are going to feel this later. 💪

This was such a great upper body workout! I was feeling the burn 🔥 especially by that last portion with the side plank 💪🏼

W2/D4 Upper + core

The foundations felt so good! The cardio was super fun and felt like it flew by! Great workout today 🔥

I’m dripping in sweat! 🙌🏻🥵 I really enjoyed this one! ☺️

W2/D5 Foundations + Cardio

Great total body burn! 🙌🏻 I enjoyed week 2 very much! ☺️

I absolutely love these fast full body five workouts!! What a great way to end week 2!

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

This was intense! 🔥 I really liked it! 🙌🏻

W3/D1 Lower body AMRAP

I had to take today really easy because of my lower back pain. Unfortunately that meant I had to modify some exercises. Normally this would upset me but one thing I’m trying with this challenge is to shift my mindset for workouts. I got this done today despite the pain. I did what I could with what I had today. Proud of myself! 💪🏼

I wasn’t sure I was going to get a workout in today but I made it happen. Feeling good!

W3/D2 Upper (triceps, biceps ,chest)

Katie

Wow, what a great workout! Really felt the core during the core portion but it was firing like crazy during the cardio as well. Loved it!

W3/D3 Core + cardio

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.

Needed this today to get some stress out. Feeling better. 😊

W3/D4 Total upper + core

It’s late night but got this one done. Great workout!

Julianne

W3/D5 Total body lower focus

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

Finished week 3 and looking forward to week 4. This challenge is flying by so fast. Way to go everyone!

Awesome workout to finish week 3! 👏🏻 Thank you!

W3/D6 Foundations + cardio

Loved this one! This is one of my favorites and I plan on downloading it to my account to use it again later. ❤️

I normally don’t love ladder challenges but this one was so much fun! My legs are shaking 🔥

W4/D1 Lower body ladder

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

This was a quick but super effective upper body workout! My goodness my arms hurt 🤣💪🏼

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

I knew I was going to struggle on this one but got it done. Proud I made it through! 🔥

Oof! That burnout😂 way to go guys!! Keep crushing it!

Say a prayer for my poor legs 🤣 my legs are on fire!! This was amazing!

W4/D3 Lower body

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

Moving quickly to get 3 rounds done for each of those circuits in the time allotted made my arms feel the burn!! This flew by but was so much fun!

W4/D4 Upper body + core

Pamela

Great cardio! Loving this challenge so far. Keep up the great work everyone!

I really like up&down cardio workouts, this was so fun! 🙌🏻 Thank you!

W4/D5 Foundations + cardio

I love ladder workouts! 😁 This was so fun and worked overall my body! Thank you! 🙌🏻

W4/D6 Full body ladder

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

Whew that first round was a burner 🔥 🔥 🔥 great workout!

This one really targeted the glutes and it felt so good!

W5/D1 Lower body

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

W5/D1 Mindset 5: Today!

This one went quick and had the opportunity to increase weight limits. Feeling strong! 😁

Let’s keep crushing it everyone!!🙌🏼

This upper body flew by! It was so much fun 💪🏼

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

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

This was so fun! 😊 I really enjoyed it!

W5/D3 core + cardio

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

I love EMOM workouts! Out of all the EMOM workouts I’ve ever done- this one is by far my favorite! I loved it so much! Worked up a great sweat

W5/D4 Total upper body EMOM

This was probably the most challenging total body workout in the entire challenge for me. It tested my limits! It was a great one though 💪🏼

This one went by quickly. I can’t believe how fast this challenge is going. So fun!

W5/D5 total body lower

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

Wow, what an end to week 5!! Got to be honest- this week took it out of me. I’m ready for active rest next week 😅

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

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!

This felt so good! I was very excited for active rest week and this is why! This was much needed 😌

W6/D1 Lower body mobility/stability

W6/D2 Upper mobility + stability

W6/D3 Full body mobility/stability

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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