Name: Playbook - Niki SugarySixpack - W7/d3 Lightly weighted cardio + core
Uploaded: 2024-03-28T18:05:09.969Z
Duration: 28 min
Description: W7/d3 Lightly weighted cardio + core

Kimberly Ann

This was a really tough and quick cardio and core!

Need:
Light weight dumbbells (2-10lbs)

The weights should not be heavy enough that this turns into a strength training workout! 

We do the whole workout together! Modifiers and form tips as we go.

Core:
Boat cross
Side plank reach r/l
Lean back leg flow
Plank knee taps (modify to knee lifts from knees down modified plank)


Workout:
Side lunge to curtsy r/l
Drop lunge + curl
Press over tap in
Jack legs + toss over
Swing + punch

W7/d3 Lightly weighted cardio + core

Collins Stone

Follow along warm ups

Follow along cool downs

Wow! Legs are happy that I’m giving them attention lol used mostly 20s and 15s.

Oh my goodness! I am so glad I had your positivity cheering me on for that second round of step up hops. I thought I was dying 🤣 your positive words helped me to push through!

W7/d1 Lower body circuits

Wow this one really got the arms burning!

W7/d2 All over upper body

This was quick but tough! That upper body portion had me almost crying from the burn 😅

W7/d4 Full body circuits

Alexandra

That was a quick but super effective cardio! I am so out of breath!

W7/d5 Cardio intervals

Diana

Oh my! What a burner! The sweat is running 🤣

Ekaterina

W7/d6 Full body mix

W8/d1 Lower body circuits

Lauren

W8/d2 Back, biceps, shoulders + core

Love that I am not alone in totally forgetting exercises 🤣. Happy to follow you even if that means we missed one and have to make it up/add on at the end of the circuit 💪🏼 . I see that as a mental challenge (not a mistake) that gives us the opportunity to get stronger 😉

W8/d3 Lightly weighted intervals

Love it. Missed you!! 15s and some 20s!!! Thanks for the inspiration

W8/d4 Full body fun

1st time doing that one! Thankfully I had the energy 🙌🏼

I’m just as out of breath as you are! Did the plyo lunges for all 3 rounds and my legs are burning 😂

W8/d5 Body weight cardio intervals

Soooo challenging. And I’m almost 9 months post partum! lol loved this! You’re a rockstar

This workout was fantastic! That burnout really got my legs burning!

W8/d6 Total body mix

First set was challenging with 20s!! Awesome!!

This was suuuuuper challenging and quick! Love these at home workouts so much!!!

W9/d1 Legs + glutes

W9/d2 Upper body (triceps, back, shoulders)

Wow! This was a challenging cardio and core workout!

W9/d3 Lightly weighted cardio sweat + core

I haven’t done a body weight workout that wasn’t just cardio in a long time! I really enjoyed this change up!

W9/d4 Body weight total body

I used 10lb weights for the whole workout and did all the intensifiers! This was quick but so good!

W9/d5 Low Impact light weight cardio (+ intensifiers)

This was quick but so great! Used 15lbs for the upper body portion, 25lbs for the lower, and then combined of both sets of weights for that last mini circuit!

W9/d6 Total body sets

Great little workout, love hearing the kids however, it makes me think that my child is also waking up from his nap 🤪🤣

I’m a bit sick but this was a great distraction

Loved this one! It was quick but got me out of breath!

W10/d1 Lower body mini circuits

One of my favorites!! I accidentally used 12 on left and 15 on the right during one. I was thinking wow my right is so weak🤦🏻‍♀️

W10/d2 Upper body pairs (chest, shoulders, biceps)

That cardio really got to me! My goodness was it tough!

W10/d3 Bodyweight cardio + core

This was such a fun variety of exercises! Loved it for a Thanksgiving workout! 🦃💪🏼

W10/4 Full body mix

Tabby

This was such a fun and quick cardio! I had to drop the band for the core portion in the side planks but otherwise I crushed it!

W10/d5 Lightly weighted cardio + core

I absolutely loved this total body workout!

W10/d6 Total body circuits

W11/d1 Glutes + lower body

Ooooooh. Arms are tired! Results keep me going!

W11/d2 Upper body sets (shoulders,biceps +triceps)

This was such a fun and quick weighted cardio workout!

W11/d3 Light weight cardio sweat

Absolutely loved this workout! I used 20 and 25lb weights for all of these exercises. Very proud of myself!

W11/d4 Full body fitness

W11/d5 Body weight cardio + core

Absolutely loved this one! What a great total body workout to finish off week 11!

W11/d6 Total body burn

Used 25lb weights for this and oh my are my legs shaking!

I'm trying week 12 over again since I missed some! 15s and 20s again!

W12/d1 Lower body pairs

What a quick and great upper body workout!

W12/d2 Upper body (back shoulder + tri)

Wow was this tough! I’m so out of breath it almost feels hard to breathe 🤣

W12/d3 Step/chair cardio

I used 15lb weights and 20lb weights for all the weighted exercises. By the time I got to the burnout with the band my poor glutes were screaming 🤣 what a fantastic workout!

W12/d4 Full body fitness

What a great core and cardio workout! That cardio portion has me so out of breath!

skipped core in the dirty hotel floor. Lol

W12/d5 Core + light weight cardio

This was an absolutely phenomenal workout to end on for this plan! I have seen so much growth in myself in the last 6 weeks. I used 20lb & 25lb weights for this entire workout. Including the upper body exercises! Something I was not able to do before this plan. Thank you so much Niki for creating such a fun plan! I really enjoyed this one and will come back to it in the future!

Had to use 12s and 15s. Awesome  before my trip and rest week!!

W7/d3 Lightly weighted cardio + core

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