Name: Playbook - Niki SugarySixpack - Week 2 day 5 cardio + core
Uploaded: 2024-03-28T18:05:09.089Z
Duration: 30 min
Description: Week 2 day 5 cardio + core

Hanna

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

Katie

Emilie

Another good workout in the books! 🙌🏼

Coraima Henderson

Becca

Amazing burn!!! Can’t wait to repeat 🔥🔥

Faith

Colleen

Another great week of killer workouts. So many great moves and the built in timer in the app the best thing that ever happened to my workouts! 🙌🏻

Candace

Baylee

Agnieszka

When you lose track and ask yourself “Was that round 2 or 3?” You just go back to round 2 and push on… if you did an extra round, well good for you! 
🤣💪🏼🥵

Emily

Sonoe Oft

Loving every movement!! An amazing way to start the day! 🌸🌸🤗

Pamela

Was gonna skip a workout today but so glad I didn’t sweat and feeling great!

Whitney

Use rest interval between each exercise during intervals.

Need: 
light pair of dumbbells (~2.5 - 8 lbs)
Chair
Yoga mat

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

-Move with control. Be especially mindful not to 'fling' the weights to punch
-lightly weighed
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly

Pop up punch

-core works with breath through movement. Exhale, connect, move. Maintain connection through the inhale when core is being used in modified plank
-if low back has to round or feels uncomfortable raise hands up onto a step
-maintain control and move with intention

Bent knee weighted burpee right

Bent knee weighted burpee left

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Push off of one foot then the other to ‘bob’ side to side as you pivot to press the weight to one side
-Only go as quickly as you can keep good form and control
-Core works with breath through movement (see core breathing/core hold tutorials)

Bob & press

-tap weight as quickly as possible 
-modify by slowing slightly and eliminating slight bounce
-keep a light length through the body and hips, ribs and head stacked
-core works with breath through movement. Exhale and connect. Can keep a light connection- see core hold.

Tap ins

-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
-Only go as quickly as you can keep good form and a light landing
-Keep control of the weight when pressing up and lowering
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Squat jack press

-Hinge at the hips to start the movement
-Torso moves as one piece with hips, ribs and head stacked in line
-Lats engaged to support weight
-Glutes drive the hips forward to swing the weight/s
-Arms shouldn’t lift weights up - they just swing with force of hips. It’s ok if they aren’t reaching shoulder height
-Keep control of the weight
-Feet firmly planted from heel to big toe with weight mostly in the heels and balls of feet
-Core works with breath through the movement. Exhale and connect on exertion (swing)

Dumbbell swing

Lightly weighted cardio circuit

-Deep core engages before leaning back (see core hold tutorial) 
-Slow twist using core to stabilize
-See core hold tutorial

Russian twist

-Keep hips lifted and picture a line from feet 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

Hip taps right

Hip taps left

Core

-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 2 day 5 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 😆

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 🙏🏻🙏🏻

Kayla

Lillian

Week 1 Day 1 Lower Body

Jen Van Dyck

Juliet

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

Courtney

Week 1 day 2 upper body

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

Week 1 day 3 cardio + core

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!

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!

Susanne

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

Claudia

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.

Chelsea

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

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

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

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

Alesha

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.

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 2 day 5 cardio + core

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