Name: Playbook - Niki SugarySixpack - W13/D5 Interval Cardio
Uploaded: 2024-03-28T18:05:10.041Z
Duration: 30 min
Description: W13/D5 Interval Cardio

Great workout! Got sweaty and felt like my hearts still pumping even after the cool down

Carlona

For me it was a bit too little of cardio so added another round and was fully satisfied. Thank you!

Linda

Amazing quick cardio session. Legs really felt the burn! 🔥 🔥 🔥

Hanna

Shannon Lopez

Having two of the pop squat exercises in the same workout just felt a bit redundant. But maybe that’s what you were going for. If so, just ignore me!

Laura

Warmup
Core breathing
Adductor lift off
Lower ab activation
Sumo pop
Hip circles right/left
Raise and rotate
Bodyweight pulse squat and rotate


workout: interval cardio 3 rounds. 45 work:15 rest
Sumo pop to chair
Side tap knee lift right/left
In and out fast feet
chair squat pop
weight tap right/left

Cooldown
Seated inner thigh stretch right/left
Mermaid right/left
Quad stretch right/left
hamstring stretch right/left
Kneeling thoracic rotations right/left

-See core breathing tutorial for proper technique. Not belly breathing!
-Connect to the deep core from pelvic floor to transverse abs with exhale
-relax connection and allow deep core to lengthen with each inhale
-Keep hips, ribs and head stacked in line for good alignment

PN-Core breathing kneel

-With each exhale connect from pelvic floor up to lower abs 
-Pelvic floor is a pulling together and lifting(front to back + side to side and lift up into your body gently)
-Lower transverse activates by wrapping up and in. Think ‘wrapping low torso and scooping’ 
-Notice my belly pulling up and in
-Not belly button to spine - the low abs are near hip bones much lower than the belly button.

PN- Lower ab activation

-Feet are wider than hips, 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 press to standing
-Only go as quickly as you can keep good form and balance on toes
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pop

-Make a circle with your hips
-Hinge back to start 
-Avoid over extending forward
-Core works gently along with breath
-Repeat other direction

PN- Hip circles right & left

-Hinge at hips to bend. Can adjust depth as needed for comfort
-Lats engage before moving arms
-Core works with breath through movement (see core hold/core breathing tutorial)

PN-Raise and rotate

-Rotation come from the hip, not the waist/torso
-Allow foot you are twisting away from to pivot
-Sit back and sink down to start the movement
-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 raise up in pulse, engaging the glutes to drive you up
-Slowly lower during pulse, recruit the glutes
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement(see core breathing tutorial)

PN- Pulse squat and rotate

Warm up

-Feet are wider than hips, 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 press to standing
-Only go as quickly as you can keep good form and balance on toes
-Weight is not resting on chair, just a light touch
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pop to chair

-Step feet quickly together and then apart before dropping into a squat
-Core works with breath throughout movement

PN- In and out fast feet

-Only go as quickly as you can keep balance, control and intentional movement
-Core works along with breath
-Keep step back small so hips stay square

PN- Weight tap right & left

-Feet are about hip width, adjust slightly to what’s most comfortable for you
-Hinge back
-Torso moves as one piece like a door on hinge (hips are the hinges)
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press to standing
-Only go as quickly as you can keep good form and balance
-Core works with breath through movement to help with balance (see core breathing tutorial)

PN- Hinge pop

-Stay low for your step to the side
-Only go as quickly as you can keep good form
-Core works with breath throughout movement

PN- Side to side squat tap

Interval cardio

-Bend is at the hip
-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

PN- Seated inner thigh stretch right & left

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

PN- Mermaid right & left

-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

PN-Quad stretch right & left

-Bend at hip
-Keep light length through torso
-Front foot is flat

PN- Hamstring stretch right & 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
-See quadruped thoracic rotation in core work tutorials section

PN- Quadruped thoracic rotation right & left

Cool down

W13/D5 Interval Cardio

Prenatal Core Learning *IMPORTANT*

It would be great if you could add some voice instructions and maybe do something about that timer to make it easier to use.

Sandra

Thighs were burning. Loved this as my first day back into working out 😬

Korina

Finally feel like I can workout again. This pregnancy workout is both appropriate and challenging.

W13/D1 Lower body

Ashley

So nice to click play and not have to modify a workout! ❤️

W13/D2 Upper Body

W13/D3 Foundations

First time trying one of this formats while pregnant, they definitely feel more complete, but my 2yo just keeps taking the phone lol. Thanks!

Maria Jose

monicamora41@hotmail.com

Joanne Carrillo

W13/D4 Total body

Samantha

W13/D6 Total body

it felt so good doing this. I not pregnant and yet it was challenging.


Thank you Niki :)

Huds

Loved it! It was challenging and felt a good burn!☺️👍🏻

Alex

W14/D1 Lower body

I'm a tall girl who always slumps. All this back work was great!!!

Jane

Nothing plays through. You have to y'all okay for every 30 sec. Also, I never could get the second video of the sets to play

Andrea

I prefer the work with classes rather than clicking through but otherwise enjoyed the workout

W13/D5 Interval Cardio

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