Name: Playbook - Niki SugarySixpack - 1 weight full body
Uploaded: 2023-07-01T00:59:06.742Z
Duration: 22 min
Description: 1 weight full body

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Judit

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

Collins Stone

Need:
Dumbbell

I used one 25lb dumbbell here for the entire workout. It can be a great one for minimal equipment!

Move with intention, keep form and be mindful of how your core is working through the movements to support you.

Try your best to continue moving through the 22 minutes. Quick breaks here and there as needed.

Enjoy 🙌🏼

-8 each
-Hinge at the hips
-This is a bit of a squat/hinge combo move but make sure you really keep all of the typical hinge form in mind:
-Length through the torso, it moves as one piece preventing arching and rounding of the back
-Glutes pull you up to about 3/4 upright and you hop (or step to modify) feet to next position.
-move with intention and control here

Hinge hip chair to sumo (mod shown) 8 each

-Weight starts on one side and presses to the other side as you stabilize in a half keeling position 
-Core should be work as you press over to stabilize and prevent arched back/rib flare 
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that the low back isn’t over arching Keep hips, ribs and head in line.
-Core works with breath throughout movement (see core breathing tutorial)

Kneeling press over

-Move with control
-When hopping feet in, think deadlift form and position. Hips hinges. Back isn't rounding. Add stool/step under hands if needed for range of motion.
-length through the torso in movement
-Row once feet are hopped in. Make sure lats are engaged and core is working to support spine and stabilize because it’s a unilateral movement
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Pop alternating close row

-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 but full foot in contact
-Adjust foot position slightly as needed
-Drive up through the floor to standing, engaging the glutes to drive you up
-Lower weights down with control and curl back up to shoulders
-Some hinge forward is fine, avoid arching or rounding back
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Think length through the body
-Core works with breath through the movement(see core breathing tutorial). Exhale connect to core and drive to standing. Core also works while curling weight

Squat + curl

-Really press through the front leg using the glute to drive you to standing. Then press weight up
-Core should be working through the movement for balance and to prevent rob flare/back over arching
-Core works with breath through the movement. Exhale, connect & move 
-If needed put hand lightly on wall or chair.
-Keep control during lowering phase
-Slight forward lean to keep optimal alignment of hips, ribs and head
-hips stay square

Low start lunge + press right

Low start lunge + press left

-count each curtsy
-Step back and across body only as you can keep good alignment, front foot should remain planted
-Keep range of motion to where you can maintain good form
-Press up through front leg
-Stay low between sides
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

Low curtsy (7 each)

Circuit

1 weight full body

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

Lower body

I achieved 3 rounds of this and oh my gosh!! I am so unbelievably sweaty! Literally dripping in sweat all over. This was so challenging for me! What a great workout 🔥👏🏼

Really loved it! It was a great challenge after a few days break! ☺️🙌🏻 Thanks!

Full body

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Perfect quick workout right before me and the fam take a flight to Hawaii!!!

Alexandra

This was an amazing cardio circuit, will certainly be revisiting!!

Caroline

Light weight cardio + core

One of my favorite upper body workouts I’ve done on the app!

Upper body (chest, back, shoulders)

This reminded me of a total body challenge day from the get fit guide! I loved it! Out of breath and super sweaty

This was excellent! Loved it very much! 🙌🏻

Full body circuits

Niki

Loved this lower body workout! Lower reps made it possible to lift heavier weights while maintaining proper form 👍

This was a really targeted and phenomenal workout! One exercise is missing. The step up to step back left side is missing. Otherwise this was fantastic!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Amber

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Missy

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Natalie

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

Core rehab - upper ab + rib flare

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

1 weight full body

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