Name: Playbook - Niki SugarySixpack - W2/D3 L+S 30 Cardio + mobility
Uploaded: 2024-03-28T18:05:09.090Z
Duration: 30 min
Description: W2/D3 L+S 30 Cardio + mobility

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

Tatum

Sooo hard and sweaty but no doubt its worth it!

Katerina

Been a few weeks since I’ve worked out because of sickness plaguing our house. Felt good to get back to it. Oh boy, did this workout hit right!

Tanya

I didn’t think I could make it through all 3 rounds but I did!!

Amber

Made some adjustment to finish this workout. 😅 I still have a love and hate relationship with cardio. 😆

Camille

I'm sweaty hot mess!! Love all the lateral movements!

Andrea

I was not looking forward to this workout!! I’m so happy I’m done lol. It took me much longer because I needed to stop many times to re-engage my core. This was a great challenging workout for me!

Mindy

Fantastic workout! I started feeling slow and unmotivated and ended with renewed energy. Get it done whenever you can, you’ll be glad you did!

Caroline

Tabby

Going to be totally transparent. Was dreading this workout a lot. I did have to modify a little bit but the workout didn’t end up being as bad as I thought! It was a real leg burner and it got me super super sweaty 🔥👏🏼

Judit

Miraculously I finished the 3rd round 😉 I should add this cardio to my training routine!

Joanna

Need:
Light weights
Mat

First circuit is mobility/stability (foundation) Move with control and intention in this circuit. Don’t rush through these. Lots of great stuff to keep you feeling good!

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

This should be a very light weight used in the workout!

Move continuously through the exercises. No rush.

-Start in a wide leg fold and glide into a side lunge
-With one hand on the floor, rotate through your thoracic spine (upper mid back) towards the bent leg
-May be a small rotation, that’s fine!
-Keep good alignment of hips, ribs and head throughout movement
-Core works with breath through the movement

Side lunge + rotate right

Side lunge + rotate left

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Rotate through the hip joint to draw circles with your leg
-Deep core engaged through movement to stabilize you in the side plank
-switch direction la half way through

Side plank leg circles right

Side plank leg circles left

-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 + open right

Thoracic reach + open left

-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 core 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
-modify to knees down

Lifted quadruped opposites

-Keep a stable torso by using core
-Length through the torso
-Keep neutral spine, hips, ribs and head stacked
-lead circle with the knee: out, back, around and forward
-Try to only move through the hip, back shouldn’t be dipping and arching
-modify to knees down

Lifted quadruped hip circles right

Lifted quadruped hip circles left

-modify by resting hip on the floor
-Keep length and good alignment through the torso. Hips, ribs and head are stacked in line
-Raise leg up to highest range of motion. Inner thigh should be used here. Lead with the heel
-keep control of the raising and lowe-Core works to stabilize! Torso should be stable, not moving as the leg moves
-inner thigh is used to lift leg

Adductor lift right

Adductor lift left

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Step up as range of motion allows. Raise hands on chair or low step if needed
-Try to keep the majority of the rotation in the thoracic spine

Step up plank + rotate

Mobility/stability

Use rest timer given or take ~15 seconds between intervals.

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Wrists roughly under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move as quickly as you feel comfortable keeping good form
-Land softly as possible

Pop overs

-hinge hips back and come up by driving through the floor to hop laterally
-Only go as quickly as you can while keeping good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly
-Core works with breath through the movement

Lateral hop over

Lateral hop burpee

-Weight presses up in front of face. Don’t bring it too close to your face!
-When weight is down, feet are together. As you press weight, feet hop out
-land lightly
-modify by tapping one foot out as you press weight
-core works with breath

Press jack

-Stay low as you shuffle over
-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
-Land lightly as you shuffle side to side
-Stay low on each side as you raise the weight with control to shoulder height
-Core works with breath

Shuffle + raise

-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
-Stay low
-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

Chair to squat jack low

Intervals

-Core works to stabilize lightly here.
-pelvis slightly tilted towards the ribs for optimal hip flexor stretch
-Slowly rotate open not allowing the hips to shift
-slowly reach overhead not allowing the hip to drop
-breathe through the movement 
-slow and intentional

Hip flex stretch + rotate right

Hip flex stretch + rotate left

-Arch through the thoracic spine for cat 
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-Start on back, gently pull your knee across your body and ten head to look the opposite direction.
-This should be a gentle stretch. Both should hurt or pinch
-Knee doesn’t have to reach the other side/floor
-light connection to the core bed lifting legs to move them

Supine twist

-Keep length through the torso and avoid crunching up as you move
-Bring shoulder and hip together as you rotate
-Breathe into the space created and gentle stretch on the opposite side
-Move slowly and with control

Wag the dog

Cool down

W2/D3 L+S 30 Cardio + mobility

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!!!

Alicia

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

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.

Chelsea

W1/D3 L+S 30 cardio + foundations

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)

This has my core shaking!! Such a good burn! 💪🏼🔥

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

Came back to this workout forgetting how much I loved it. Now that it’s done I remember why I love it so much! My legs are on fire and that burnout was brutal 😂🔥

My legs are in shambles every time after this workout!

Becca Ralls

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

W2/D1 L+S 30 Lower body

This was super challenging after doing my active test week last week. I had heavy weights and those sphinx planks really got me 😂💪🏼

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😳!

W2/D2 L+S 30 upper body

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

The perfect combination of foundations and cardio! This flew by! Loved it once again 💪🏼

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

W3/D3 L+S30 Cardio + foundations

I love EMOM workouts because they are so quick and effective! That burnout at the end had my glutes on fire 🔥 what a great workout!

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

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

The foundations on this felt so good! The cardio was quick but so effective! I loved coming back to this one 💪🏼

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

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!

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 👏😊

W2/D3 L+S 30 Cardio + mobility

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