Name: Playbook - Niki SugarySixpack - 1 weight full body
Uploaded: 2024-03-28T18:05:10.827Z
Duration: 22 min
Description: 1 weight full body

Even with just one weight this was challenging! Loved it!

I didn’t feel like working out today but this one weight workout did its wonders! 🙂 🙌🏻 Perfect no fuss quick burn!

Judit

Amber

Julianne

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 AMRAP

Kelsey

Full body fives

Phew, incredible total body, felt hard in the best way possible!

Caroline

Diana

Holy cow this was a great workout! That burnout round REALLY got me 😂 I’m so out of breath!

26 min total body lower emphasis follow along (dumbbells)

Gina

Natalie

25 min total body (upper emphasis)

Hillary

Did this routine on a holiday. Reduced the reps because my body just felt to lazy but I still did anyway for consistency. For hard days, this is a win for me.

Camille

Total body EMOM (dumbbells)

Becca

Total body mini circuits (dumbbells)

Lisa

Total body circuit (dumbbells)

Great mix of compound exercises! Sooo sweaty!!

Great sweaty workout, ready to take on the day 🙌🏼

Emilia

This was a great one!! So sweaty!! Great start to the day.

Total body EMOM (dumbells)

Really enjoyed the switch to shorter intervals! A great sweaty workout!!

Victoria

21 min total body circuit

Courtney

Total body basics (dumbbells)

20 minute total body (dumbbells)

Great total body workout! Got me sweating!

26 min total body follow along (dumbbells)

24-30 min total body fit follow along(+optional 6 min bonus)

25 min total body follow along

Super awesome! The burnouts were 👌👌

Lean + strong total body (from week 1 of plan)

Joanna

Full body fit AMRAP

I really enjoy EMOMs, this one was a well rounded sweaty one! 🙌🏻😉

This was tough but I loved it! Got me super sweaty!

Even when I am tired EMOM is a good choice for a great training session :)

Total body EMOM

This targeted all the areas I wanted it to! Got me super sweaty! I’ll come back to this one again 🤗

Total body mini circuits

Raeanne

Total body sculpt

This was a great workout! That burnout circuit has my arms hurting so bad 😂 those tricep exercises get me good! 🔥

Love the total body/quick but sweaty workouts the most like this one!!

Morgan

Total body mix

I absolutely loved this AMRAP workout! This was quick but effective!

Total body AMRAP

Don’t be fooled by the low impact-looking exercises, you’ll be dead by the end - in a good way!🥵💪🏻💦🙌🏻

I’m in the first pregnancy trimester and I feel better with Niky’s workouts. Thanks!

monicamora41@hotmail.com

Total Body AMRAP

Changed this up and used some dumbbells for most of the exercises instead of bands. I loved it!

Banded total body

This one was tough even with modifying but it was so good!

Total body circuits

This definitely was more challenging than I expected but I loved it! Just what I needed today 💪🏼🔥

Yulia Panko

I lengthened the time from 12 minutes to 18 minutes since I had some extra time today. Loved this one!

Mallory

Quick total body AMRAP

Body weight step circuit

Body weight total body tri sets

This was a quick but super effective workout!

Bodyweight circuits

Total body sets + circuits

Full body EMOM

This workout is locked in as one of my favourites, thank you😊! I am determined to do four rounds and not die 😜.

Lauren

Not sure why but this one destroyed me 😂😅🤪. Thank you 🙏🏼 for challenging me today! Excited to try that again soon and see improvements 💪🏼

Full body cardio + core

Alexandra

Loved this one! Such a sweet challenge 💛

Full body pairs

This had a wonderful combination of exercises! Loved it!

Becca Ralls

Wow! That was such a good sweat 😅 🏋️‍♂️💕

Pamela

Total body intervals

Exactly what I needed 💪🏼 did 45
seconds by accident 😬 so it was a hard but so so good. Thank you ☺️

Woweee!!! Still one of my fave total body workouts! 💪

Wow what a workout!! Kicked my butt! 💦💦

A super quick but very effective workout! Has me sweating like crazy!

Quick full body AMRAP

Fast and sweaty! Nice focus on the chest!

Full body cirucits

This was SO much fun!! A quick 28 minutes for me! Great exercises in this workout 👏🏼🔥

Amazing workout to kick off my Christmas Eve!! 👏

Tatum

Fast full body fives

Just a great mix of favourites. Lots of hard, one-sided, lower and upper body exercises. Thank you for that blast 💪🏼

This was an amazing quick and effective total body workout!

1 weight full body

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