Name: Playbook - Niki SugarySixpack - W30/D5 Cardio Intervals
Uploaded: 2024-03-28T18:05:10.315Z
Duration: 35 min
Description: W30/D5 Cardio Intervals

This cardio is a real leg burner! My legs are on fire and I’m a sweaty mess. What a fun one!

Orna Joyce

Awesome one! Heart rate really pushed which I love!!

Warmup
Core breathing
Hip circles right/left
Bodyweight pulse squat and rotate
Raise and rotate
Chair arch and round
Sumo pop
Bodyweight squat march


Workout: cardio intervals x3 : 45 seconds work 15 rest
Chair tap pop
Deadlift combo
Sumo pop to chair
Curl to press squat
Step out squat right/left

Cooldown
Cross leg side stretch right/left
Seated inner thigh stretch right/left
Mermaid right/left
Quad stretch right/left
Hamstring stretch right/left
Supported deep squat
Supported pelvic lengthening

-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

-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

-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

-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

-Move with intention and control
-Core works gently with breath in movement(see core breathing tutorial). Exhale and engage as you round upper back, inhale and relax connection

PN- Chair arch and round

-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

-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 standing, engaging the glutes to drive you up. Non marching foot will do more work to press up to standing
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-March can be modified to barely off the ground
-Be sure to stabilize through the core for balance and stability during march
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat march bodyweight

Warm up

-Feet slightly outside of hips. Adjust slightly as needed for comfort/belly
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press up to standing
-Weight is not resting in the chair just quick touch
-Move only as quickly as you can keep good squat form and keep balance in ‘pop’ to toes
-Core works with breath through movement (see core breathing tutorial)

PN-Chair tap pop

-Hinge hips back
-Torso should move as one piece with hips, ribs and head staying ‘stacked’ to maintain a neutral spine
- Deep core engages with exertion to support spine in deadlift (works along with movement and breath)
-Lats engaged to support weights
-Glutes pull you back to standing position
-Shrug weight up and press weight/s up to ceiling maintaining control
-Only go as quickly as you can keep good form and control of the weights

PN- Deadlift combo

-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 in squat
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Controlled lower of weight after curl to press

PN- Squat with alternating curl to overhead press

-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

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line.
-Core works with breath throughout movement (see core breathing tutorial)

PN- Step out squat bodyweight  right & left

Intervals

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

PN- Crossed leg side stretch  right & left

-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

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the length of the pelvic floor
-Exhale naturally, no intentional engagement
-Sit on something low like a stool step or yoga block

PN- Supported deep squat

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the gentle lengthening of the pelvic floor into the pillow or ball
-Exhale naturally, no intentional engagement
-Sit on something that will give you feedback on your pelvic floor.  Pilates ball works great but this can be a rolled towel, pillow

PN- Supported pelvic lengthening

Cool down

W30/D5 Cardio Intervals

Prenatal Core Learning *IMPORTANT*

Ooofff…legs at 28 weeks is no joke with this amount of reps. Nice burn!

Katie

Alexandra

There’s no slowing down for trimester 3, I see! This might have been the toughest lower body workout of the program (that I remember), but it was awesome! Love the new stretches post-workout too.

Stephanie

W28/D1 Lower body

Such a great upper body workout. Really felt the burn 🔥

Hanna

Elaina Murphy

W28/D2 Upper body

Improve the app, it always said 45min but the workouts are much shorter

Marja

W28/D3 Foundations

I loved the variety! This is the first workout on the app that I have done and I worked up a good sweat :)

Maddy Tonstad

Anamaria

W28/D4 Total body

How do people finish these lightly weighted workouts in 30-35 min? Lol I never have 43 minutes this time. Good workout though!

Quick and sweaty, really effective! Love the style of your workouts! 😊

Judit

Such a great workout! I wish you could save the ones you like so you can come back to them when you want a little extra workout!

Abbie

W28/D5 Lightly weighted intervals

W28/D6 Total body

Such a good lower body workout. I stuck to keeping to band on instead of weights today and it was still such a good lower body burner. 🔥 🍑 30 weeks 🤰

Too many squats in one workout, i love circuits but you could incorporate other exercises than squats so we Spice it up a bit, and we dont get so much fatigue in the same muscle.

Nélida

W29/D1 Lower body

Had no idea what the triple curl was so I did my best there LOL Other than that, awesome workout again!

Loved this upper body workout! My biceps were talking to me at the end! 😀💪🏻

W30/D5 Cardio Intervals

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