Name: Playbook - Niki SugarySixpack - 19 min Upper body strong (dumbbells)
Uploaded: 2024-03-28T18:05:10.259Z
Duration: 20 min
Description: 19 min Upper body strong (dumbbells)

This was great, I was able to squeeze it in when I didn’t have much time.

Amber

Joanna

Mallory

Need:
Dumbbells 
Chair/bench/box to place hands on

Rest ~1 min between first and second circuit.

Move with intention and be mindful of core!

Pick a weight for each exercise that challenges you but allows good form. The last few reps each time should be tough!

Rest quickly if needed within each circuit but try to keep moving! Take up to 1 min before moving to circuit 2.

-intensify by moving to a lower surface or the floor
-deep core is engaged through entire movement (see core hold tutorial on core function section)
-hips ribs and head are stacked in line
-elbows go back in a wide V not straight out to sides (better for shoulders)
-chin is tucked
-light length through torso

Incline push up

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Hinge at hips. Keep hips, ribs and head stacked
-Adjust hinge depth as needed
-Lats engaged to support weight. Think shoulder blades pulled together

Seated row(sub bent/supported bent row)

-Full movement is 1 rep
-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare when weight is overhead or out from body
-Think pelvis and ribs lightly connected by a string
-Press dumbbells together of using 2 smaller ones 
-Controlled lowering of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Raise, curl + press

Upper body 1

-Palms face body throughout
-Extended up and out from body in press
-Controlled movement throughout
-Deep core engaged with movement to help stabilize against leaning to the side you’re extending to. Exhale, connect, move.
-For proper core engagement with breath see core breathing tutorial

Alternating W press

-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Avoid using momentum to help weight up
-Core works along with breath throughout movement (see core breathing tutorial)
-curl toward shoulder with the top of your hand facing you

Reverse curl

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line
-controlled lower of weight

Bent fly

-Press through hands to lift forearms up, recruit triceps (elbows going straight back towards the body, not out to the side at all)
-Hips, ribs and head stacked for good alignment. Chin tucked in neutral
-Modify by bending legs. The further back the legs the harder it is on core and triceps. Err on the side of closer legs later in pregnancy for the sake of your core
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Incline tricep press

Upper body 2

19 min Upper body strong (dumbbells)

It only looks easy… 2nd round was a kill 😊🏋️‍♀️

Kasey

Chloe

Triceps & Core

Samantha

I need help with the tricep press. I’m not even sure how to do this without hurting your wrists!

Missy

Upper body mix

Christina

Loved it! Even when I fall off the wagon for a bit your workouts makes me feel good and want to get back on a regular schedule!

Hannah

Loved trying out the new weights I got for Christmas! This workout was perfect for it!

Dumbbell upper body

25 minute upper body follow along (dumbbells)

I love the follow along! Finished after a long shift at work on my feet. Always feel better after and never regret it

Alexandra

Loved this one! Great way to get both upper body and cardio in.

Natalie

Great workout! My only issue was you called the single arm db snatches cleans 😝

Rachel

24 Min Upper Body & Cardio follow along

Upper body mini circuits

Really enjoyed this upper body! Lots of fun!

Julianne

It was awesome. I had to modify the last two exercises because my core is a bit weak still. Had a busy day so glad I still did a workout.

Carmen

I was ultra short on time today and almost decided to skip my work out but instead did this whole workout only twice through rather than the three times stated. Still got sweaty and a great burn - glad I got it in. Now I gotta go!

22 min upper: triceps, biceps + some shoulders (dumbbells)

Hanna

Loved this one & the motivational talk at the end!!! Thanks for great workouts & a positive mentality.

22 min upper: triceps, biceps + some shoulders follow along

Quick upper body circuit (16 mins work + warm up, cool down)

Upper body + core circuits

Liked it so much I finished the round I was in even after the 20 minutes was up🔥

20 min upper body AMRAP circuit

Upper body sculpt pairs (dumbbells)

Shoulders + biceps burner

Love how it targeted. My upper back / posture appreciates this💪✨

Back, chest & shoulders

Raeanne

Omg. This is the worst and the best all at the same time. 😅

Upper body + sneaky core

Norma

Upper body sculpt

My arms are jello! 😂 Wow this really targeted all the areas it said it would. Loved it!

Biceps, triceps + chest + warm up

I underestimated that chair tricep exercise. I shouldn’t have! My arms are on fire 😅🔥

Upper body (back, biceps + triceps)

Absolutely loved this workout! 💪🏼🔥

Upper body pairs

Upper body circuit

Upper body (triceps, back + shoulders)

Upper body mini circuits (chest, shoulder + triceps)

Upper body cardio sculpt

Great! I’m sooo much stronger than I was 9 months ago when I really started doing your workouts  regularly. I can feel it when I’m lifting groceries, etc. Thank you for functional fitness!!

Oh my gosh! The core work in this had my core feeling like it was on fire. Absolutely fantastic upper body workout! 💪🏼

Loved this one. Love combining upper body with core.

Upper body + core

My arms are screaming! The l curls got me good 😂 I’ll do this workout again! So good!

Pamela

Collins Stone

Upper body AMRAP

Chest, back and shoulders

All over upper body

What a challenging combination of exercises! An amazing upper body workout!

Upper body tri sets (chest, triceps, shoulder)

I think there may be a few left sides left out in the first circuit!

Upper body mini circuits (back, biceps + shoulders)

Loved this! The burnout killed my shoulders 👍👍

Upper body circuits (shoulders, chest, tri)

This was a super fun and quick workout while being very effective!

Great workout! Took me exactly 31 minutes to complete.

Upper body (chest, back, shoulders)

This was quick but so much fun! Hit a lot of places in my upper body and core that felt so good!

Courtney

Upper body (core, biceps, triceps + shoulders)

3 rounds done in 24 minutes! This was such a great upper body burner!

19 min Upper body strong (dumbbells)

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