Name: Playbook - Niki SugarySixpack - Week 1 day 3 cardio + core
Uploaded: 2024-03-28T18:05:09.026Z
Duration: 35 min
Description: Week 1 day 3 cardio + core

Girl… my first time doing workout without weights and your workouts rock… 
Great energy in your videos! 
Thanks

Lillian

Kayla

Jen Van Dyck

I really struggled to get through the cardio bit in the first set. A lot of little breaks along the way😅

Ashley

Cardio is not my favorite, but I really enjoyed this

Alesha

It would be nice to have more workouts for more weeks

Sandra

Claudia

Colleen

Killer cardio with a good leg burn 🔥 🔥🔥🔥🔥

Courtney

Baylee

Anni

Agnieszka

Susanne

Sarah

Little back spasms today so the cat and cow was a bit painful, but made it through. 💪🏼

Emily

Burns so good! I also love that Noah isn’t edited out of videos, my kids are right beside me as well and I love the reminder we can work out and reach our goals even as we nurture our littles.

Chelsea

Great quick work out! Got it done with a toddler running around and a newborn napping!

Sonoe Oft

Great exercices, just a little hard for a 1st week. Couldn't do the 45 sec

I shave been using the old
App for 3 years and have LOVED it.. the new version is good but not quite as challenging

Challenging and great i wish you would put in postpartum modification in there it would be great!!!

Bushra

Amazing! I’m 10 weeks 2 days post 2nd baby and decided to start lean & strong (with modifications & listening to my body of course) this felt so good I can’t wait to keep progressing - thankful for you and this program!

Whitney

Really good- very challenging for me! Been doing your Instagram weightlifting workouts plus barre3 and walking for cardio, and this was much more challenging cardio for me- almost too hard but not quite.

Anamaria

Love it! This was a great all over body workout!

sooooo hard today to get going, but I did it and I am so proud of myself 😁

Interval cardio + core work

Use rest interval between each exercise during intervals.

Need: a chair, bench or box that is sturdy

Allow yourself to catch your breath before the core work if needed!

Butt kicks
-Go as quickly as you feel comfortable and can land lightly
-Core breathing through the movement
-Keep length through the torso with hips, ribs and head stacked

Butt kicks

-Keep feet quick but close to the floor for low impact
-Very slight hip hinge back
-Core works with breath throughout movement

Fast feet

-Exhale, connect to core and rotate from the hip
-Think of a line from your pivoting foot to hip to opposite shoulder
-Core works with breath through the movement
-Light length through the body

Twist & pivot

-Keep length through the torso
-Legs and arm don’t have to touch
-Keep controlled motion, avoid flinging limbs

Zombies

-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

Full plank

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) when in kneeling hip flexor position
-Keep hips square
-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

Hip ham right

Hip ham 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
-Deep core engaged through movement to stabilize
-Move with control
-Repeat reps on both sides

Plank reach right

Plank reach left

Cardio warm up

-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

-one full movement is a rep (step back to step up hop)
-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible to help raise up
-Recruit glute to step up as much as you can
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Press through the front leg and use glute to raise back to standing in lunge
-Core works with breath through movement. Exhale and connect on exertion. Can also keep a light connection throughout. Core still works with breath in the same way, deeping with exhales
-Only move as quickly as you can keep control and proper form
-Repeat reps on both sides

Step back to step up hop left

Step back to step up hop right

-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
-Wrists under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet as quickly as you feel comfortable keeping good form
-Walk feet to modify or raise arms up on a chair/step/bench

Plank jack

-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)

Chair tap 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
-Feet wider than hip width with knees and toes pointing the same direction. Adjust foot position slightly as needed
-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
-Only go as quickly as you can keep good form
-Core works with breath through the movement(see core breathing tutorial)

Sumo tap in

Interval cardio

-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

Quadruped lift off

-Engage deep core before lifting legs off ground
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Core should drive movement of legs
-Slow and controlled

Alternating heel taps

-Engage deep core before lifting shoulders off ground
-Move with control and intention
-Core stays connected throughout
-See core hold tutorial in core function section

Pause bikes

Core work

-Foot is flexed
-Bend at the hips towards leg to feel a light stretch
-Can do laying on the floor (pillows to prop up if past the first trimester) with foot on the wall instead of floor if it doesn't feel good in a chair

Chair figure 4 right

Chair figure 4 left

-Keep light length through torso
-Pull leg towards opposite shoulder to feel a stretch deep in the hip and glute
-repeat other side

Cross pull right

Cross pull left

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side stretch left

-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

Seated wide leg fold

-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

Cat cow

Cardio cool down

Week 1 day 3 cardio + core

Wow. What an amazing workout. Took my 56 min to get through it. 🥵 I love all of your workouts and look forward to them every day. Had to stop and change a diaper and make some milk 😆

Hanna

I've tried doing other workouts but always come back to you... they're just too good. 

PLEASE do a lean and strong 3.0 🙏🏻🙏🏻

Week 1 Day 1 Lower Body

Juliet

Was the last set supposed to be 10 reps and 15 reps instead of seconds?

Week 1 day 2 upper body

Fantastic full body workout. Surprised myself being able to do all three rounds of the bell planks.

I KNOW my arms are going to be jello tomorrow. I thought I had tried all the exercise moves in the book but boy was I wrong! This is only my third workout and I'm SO impressed 👏🏼 job well done!

Coraima Henderson

Week 1 day 4 total body

I really dislike cardio workouts. I got through it but I did substitute the heel taps with bell step outs😮‍💨

These cardio ones are kicking my butt! I am 11 weeks postpartum and did your core rehab and get back to it plan before this one and I am so glad I did. It definitely gave me a good place to start to get into these more intense ones! Thanks!

Week 1 day 5 cardio + core

🔥 😅 is all I have to say. I almost missed the 4th round because I’m used to 3 lol

Week 1 day 6 total body

Whew Nikki. What did I just experience?! 🥵 best lower body day ever. That band burnout was insane on my outer glutes.

Totally what I needed to start the week out right 💪🏼! That third combo circuit is a killer — smashed it. Thank you for keeping it real with the kids in some videos/audio. Real mom life, love it 🥰.

Lauren

I only did the first 3 circuits and the cool down. Counting reps is not my thing I prefer timed sets.

Week 2 day 1 lower body

Victoria

Week 2 day 2 upper body

I loved this workout! Challenging but so much fun!

Raeanne

Week 2 day 3 cardio + core

Feels like same exercises from first week. Would like more variety

Chui

Week 2 day 4 total body

8 weeks postpartum and this was no joke…loved the sweat!

Katie

Emilie

Week 2 day 5 cardio + core

Just what I needed on my Friday evening! Drenched and feeling the 🔥

I feel so much energy after every workout 🏋️‍♂️ 🤗⭐️

Pamela

Week 2 day 6 total body

Those lunges at the end. Girlllll my butt just lifted about 3” 🔥

Julianne

Week 3 day 1 lower body

Had to skip ahead to an upper body workout. Have a swollen right knee today. 💪🏼🤦🏼‍♀️☹️

Great! I really have to thank you. I have enjoyed following you for the last few years. It is very generous how many workouts you post. I finally swiped up and joined the app. As a working mom of 2 I have to say being able to open the app and know I am getting a solid sweaty workout in without scrolling through all my saved workouts has made staying strong and fit that much easier! Again thank you for all the research you do!

Chrissy

Week 3 day 2 upper body

Great achievable, yet challenging HIIT workout.

Absolutely loved this workout. Hated I was on the struggle bus today.

Week 3 day 3 cardio + core

Becca Ralls

Week 3 day 4 total body

This was a great workout. I feel like it’s more suited for week 1 and week 1 day 3 is suited for this week. All in all, great, though!

Didn’t want to, but so glad I did! Sweaty 🙌🏼

Emilia

Week 3 day 5 cardio + core

Kelsey

Week 3 day 6 total body

Did not make it to circuit 3. Moved up on my weight and I was just dead.

Harrrrrd but good and easy to make it harder by speeding the workout along (little rest time) while babies nap 😉

Week 4 day 1 lower body

Amazing way to start the week 💕⭐️🤗

Week 4 day 2 upper body

Great sweat! Heads up, this is more like a 47-min workout end to end. I’m fast and don’t rest and it took me 41 minutes with warm-up and cool down.

First of all are you nuts?! Lol only reason I gave 4 stars was because my attention span doesn’t do well with 45 seconds lol

Week 4 day 3 cardio + core

Collins Stone

Week 4 day 4 total body

What a FUN workout! Really loved this, made me think of my CrossFit days.

Seeing results from this program! My favorite core/cardio so far 🔥🥵

Week 4 day 5 cardio + core

Week 4 day 6 total body

Definitely at least an hour of a fire workout.

Wowza — didn’t get to the 4th round 😞 Excited to try this again next week 👍🏼 (repeating the week)

It definitely takes about an hour, but great burnout workout!

Abbie

Week 5 day 1 lower body power week

This was great power week arms Yesterday’s legs was ridiculous. Should be tapered down slightly to match this. Really good workout overall.

Becca

Week 5 day 2 power week upper body

This took me about 10 minutes. Great quick core. Feel like for power week it could have been a bit more.

Tiffany

Week 5 day 3 power week core

This is an exhaustive full body. I move fast and just made this in 40 min. Had to size my 15s down to 12.5s for the 4th round to be able to get through it. 🔥

Killer workout. Started with 15s and had to switch to 10s for last round. Great burn!

The variety of exercises are perfect for me. It hits every zone, all workouts are very well balanced.

Irina

Week 5 day 4 power week total body

Natalie Hubbell

Week 5 day 5 power week cardio

Good end to the 5 weeks of workouts. This took me 7 weeks to complete with my newborn. Feeling accomplished though!

Week 1 day 3 cardio + core

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