Name: Playbook - Niki SugarySixpack - Week 3 day 3 cardio + core
Uploaded: 2024-03-28T18:05:09.131Z
Duration: 35 min
Description: Week 3 day 3 cardio + core

Great achievable, yet challenging HIIT workout.

Katie

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

Chelsea

Courtney

Favorite cardio so far, was even able to do it with a sprained ankle! I was afraid I wasn’t going to be able to get a good work out in, that was not the case!!

Alesha

Agnieszka

Getting quicker and stronger at these set you give us! 💪🏼🧡

Emily

Great way to start my day! Blippi and work out

Sonoe Oft

Great! Just wanted to let you know that week 3 day 3 of lean and strong has the wrong written information for the second core exercise. 
Loving the app though. Thanks

Bronwen

Always a great workout with you!! I’m 10 weeks postpartum and loving the lean and strong program! Thank you for helping me get strong again!!

Kailyn

Was not in the mood but it was great by the end! Doing a different core routine to be careful

Anamaria

Need:
Light dumbbell
Yoga mat
Chair/box/bench/step

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

-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

-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial)
-Only move as quickly as you can keep control
-Shoulders over wrists

V climber

-stay in a quarter squat position
-move as quickly as good form allows
-can remove weight if worried about tripping
-core works with breath through movement. Can also keep a light deep core connection throughout
-land lightly!
-step over without hop to modify

High squat tap overs

-Hips, ribs and head are stacked with a light length through the body in plank
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid upper body/torso wobbling/shifting excessively when popping heels up. Use core to stabilize
-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

Heel tap plank

-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

Cardio circuit

-Engage deep core before lifting legs off ground
-See core hold tutorial
-Core should drive movement of legs
-Slow and controlled

Leg extension

-Engage deep core before rolling up
-Core works with breath. Exhale, connect & move! See core breathing tutorial
-Core should drive roll up
-arms can be used as momentum for some help
-Slow and controlled

Roll up

-Engage deep core before lifting legs off ground
-See core hold tutorial
-Core should drive movement and slow the lower of legs
-Slow and controlled

Heel tap to reverse crunch

Core

-Foot is flexed
-Bend at the hips towards leg to feel a light stretch

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 3 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 🙏🏻🙏🏻

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?

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.

Whitney

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!

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.

Week 3 day 3 cardio + core

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