Name: Playbook - Niki SugarySixpack - W4D3 back, chest + some shoulders
Uploaded: 2024-03-28T18:05:10.375Z
Duration: 25 min
Description: W4D3 back, chest + some shoulders

Love it! Had to drop to 10 on one but 12 & 15s

Kimberly Ann

Awesome! Got it done b4 coming to your house!

Great workout..I may need more understanding of the last exercise.

I had not been able to replicate the cobra bar row at home and you got it!!! Thanks for always pushing us and teaching new things!!!

Nicole

Need:
Dumbbells 
Mat

Not a ton to say, I take you through everything with tips as we go! Let’s do thisss🎉

Workout:
Lat switch
Twisting Chest press
Overhead raise

Diagonal/triangle raise
Pop up close row
Bridge + fly

Serratus push up
Press up X tap

As always, move with intention and be mindful of your core!

Choose a weight that is challenging but doable with good form. The last few reps each interval should be tough.

We end with some scapular push ups here- these also help work your serratus muscle that is super important but often underworked and weak. Warning you now, they seem boring but focus on form and pick the level that challenges you between knees, lifted quadruped and plank.

Be sure to let me know how you liked it!

W4D3 back, chest + some shoulders

Follow along warm ups

Follow along cool downs

Ooof..after a week off I was struggling lol. 15s and 20s

W1D1 Lower Body

We are here with you!!! Kids or not! But now that I have a baby and I prioritize working out still, I can relate to this soooo much!!! Amazing job for getting it done!!! This was one of the most challenging upper body workouts!

Alexandra

W1D2 Upper body

Diana

Maddie

W1D3 bodyweight intervals

1st day back...it was great, but I'm tired, lol

Tynelle

W1D4 Total body fit

Grrreat sweat 💪🏼 and definitely 💯 harrrd 😊 (added ankle weights for fun 🤪 — I had no idea it was gonna be so much 🤩). Oh MY Oh my 🥰! Thank you ☺️

Lauren

I am definitely as sweaty and out of breath as you were during the follow along! My goodness 😅

W1D5  Bodyweight cardio

Really nice to hit the legs twice in one week 💪🏼. The burn was real 🔥

I have no idea how you’re able to talk at the end there with being so out of breath. 😂 I am so out of breath and I can’t form any verbal words haha. Not used to 2 lower body workouts in a week and boy am I feeling it! This was a good one!

W1D6 Legs & Glutes

This was killer. Amazing. Quick. Loved it.

Oh my goodness this was a tough one! My legs are going to be so sore!

That rest week made this super challenging andnits 98°! I saw my comment from last time and was like"this will be easy"lol

W2D1 glutes + lower body (dumbbells)

I didn’t think I was going to be that out of breath for this one. Boy was I wrong! This got the heart rate going and my arms burning 💪🏼

Wow. Going heavier in Round 2 . Mostly 12s but 10s and 15 too. Seeing and feeling great results! Thanks, Niki! ❤️

W2D2 Upper Body & Cardio

That burnout at the end!! My glutes are screaming 😂🔥

W2D3 Total body

Had to come back to this one because I saw Ms. Kim did it today! Forgot how much I loved this one!

This was a killer cardio! I am so sweaty 🔥

W2D4 No equipment intervalS

Love this one!! Used 25s but can probably do 30 next time!

You were definitely not the only one with shaking legs! Oh my 😅

One of my favorites!!! Used 20s!!!🙌🏻🙌🏻🙌🏻

W2D5 lower body burn

Another favorite! Upped to 20s in lat pull

Wow these exercises that needed the lighter weight killed me 😂 I had 10s and they were too heavy. I didn’t have anything lighter so I had to improvise. What a great workout!

W2D6 Back + shoulder blast

That glute burnout oh my gosh!!! The burn is real 😂

W3D1 Lower body intervals

Ooof..helped my headache go away! I'm loving my arm results ❤️

W3D2 upper: triceps, biceps + some shoulders

Awesome! I’m a little sick but got it done

I didn’t think I was going to be able to do this because it seemed so tough. I surprised myself! Did all 3 rounds with only modifying one exercise. I am so sweaty and out of breath 🙌🏼

W3D3 sweaty no equipment cardio

This may be my favorite total body workout I have ever done! I absolutely loved this!

W3D4 Total body tone

So great!! Hard and sweaty but was able to make it through the workout. Thank you!!

Emily

My nose was running and I am really out of breath 😂 my goodness!

W3D5 No equipment needed cardio

This was 🔥🔥🔥🔥🔥🔥 and I love your stories. Hearing about your kids is wonderful plus it’s an added distraction

Oh my!! My legs, inner thighs, and glutes all are shaking! This workout was fire for the legs! 🔥

Awesome! Used 25s on the hip thrust, 20 & 15s for the others !!💪

W3D6 Lean legs + glutes

Loved 🥰 this one, solid combinations moves ❤️

W4D1 total body (upper emphasis)

Kept track well this time and used the bench! Only used 12s since it’s my 2nd workout back.

Oh my gosh! My glutes and legs are dead 😂

W4D2 glutes + legs

One of my favorites. Used 12s and 15s. Dat 4 in 2024

W4D4 total body (lower emphasis)

Yay for Day 5 this week!! Loved it but I’m tired😊

Wow this was a tough one to get done at 7am! Woo! Worked up a sweat

W4D5 bodyweight cardio sweat

Oh my word — that first two exercises just set the stage for a brilliant leg shattering workout 🥰. Loved it 💪🏼 and thank you ☺️

My legs and glutes are on fire! I am so sweaty and out of breath!

Courtney

W4D6 Lower body sweat + sculpt

Live the rdl! Week 2 of 2024!! Feeling a comeback!

This was a serious glute burner! Such a great workout! And the wind wasn’t too loud. Could hear you perfectly 🤗

W5D1 Lower body fit + strong

Treated myself to an indoor workout!! 12s and 10s, probably could have used 15 on some. Awesome

I’m not usually a fan of upper body workouts but I loved this one! Was challenging with the right weights!

W5D2 Triceps, biceps + chest sculpt

Ooof! Stayed inside to keep warm. Awesome!

Oh my goodness! This cardio kicked my butt 😂 this was fire!

W5D3 Body weight cardio blast

Ooof, wondered if I could make it to the last interval haha. I did it with 12s!

This was a really challenging total body! Those overhead squats crushed me 😂

W5D4 total body

Ooof my 1st time doing that one! Great and I am Sweaty

Came back to this one because I saw my previous comment. I loved this workout once again! Seriously so much fun and so sweaty 🤣

This was challenging but honestly this cardio workout was my favorite so far in these last 5 weeks! It was super fun and didn’t feel like hard work even though it was hard! Loved loved loved this one 😌💪🏼

W5D5 body weight killer cardio

Wow this was a great workout! Loved the second tri set! Upped my weights on the weighted burpees and I’m so proud of myself 🙌🏼

This total body workout was really well rounded, I enjoyed it very much! 😊🙌🏻

Judit

W5D6 total body

Great workout!! Used 20, 15 and 12. Strength coming back!

I upped my weights today and oh my goodness! I am feeling the burn 🔥 this got me dripping in sweat!

W6D1 Lower body sculpt & burn

Wowza - that destroyed me but just kept moving, thanks ☺️ for keeping me accountable 😜

W6D2 Upper body strong shape up

Ooof too much green tea before this lol Awesome!

Holy moly this was a tough weighted cardio! I am sweaty and very out of breath 😅

W6D3 Lightly weighted cardio sweat

This was an amazing total body workout! It hit all the right areas and felt so good. This is one of my favorites from fit class 30!

W6D4 Full body fitness

This has my glutes in so much pain! I’m going to be so sore tomorrow 🔥🏋🏼‍♀️

It's tough (in a good way) with the balancing, but I'm getting better at it! 🙌🏻

W6D5 Glutes + lower body love

This was a phenomenal last workout in fit class 30! It was tough to do the pop up punches because my lower body is so sore from yesterday’s workout. This workout is going to have me sore too! 💪🏼🔥

W4D3 back, chest + some shoulders

Community

More workouts from Niki SugarySixpack