Name: Playbook - Niki SugarySixpack - 20 min upper body AMRAP circuit
Uploaded: 2024-03-28T18:05:10.264Z
Duration: 20 min
Description: 20 min upper body AMRAP circuit

Bless you for such diversity in workouts! I caught a flu from my son so I modified a bit this workout to be able to complete training for the challenge today ☺️

Joanna

Need:
Dumbbells 
Mat

Work for the full 20 mins to get as many rounds as possible. 

Be sure to be mindful of your form as you go! As many rounds a possible doesn't mean you need to rush!

Move with intention.

Core works with breath through the movement

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Raise hands/weights up on a step or low stool to modify
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted burpee

-Core works with breath through the movement. Exhale, connect & move
-Keep the upper arm as still as possible throughout
-Movement comes from the elbow joint
-Elbows go to 90 degrees
-Slow lowering of weights- please watch your head!
-Palms face each other

Skull crusher

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-Arms are slightly bent at the elbows and stay that way throughout
-Movement happens at the shoulder not elbows
-Recruit chest to pull arms together, meeting at the front of your body
-Arms angle slightly down from shoulders, not straight out to the side
-Glutes squeeze to hold your body up, slight anterior pelvic tilt (towards ribs)
-Core works along with breath(see core breathing tutorial)

Chest fly

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Core stays connected through the movement to stabilize and support as you curl
-Modify by leaning slightly against something for some added support
-Curl will not be a full extension, that’s ok! It’s more of a 3/4 curl
-Core still works with breath through the movement while connected. Exhale and ‘deepen/reaffirm the connection with exertion -Feet down and/or shoulder gently resting on something to modify for core! Please modify if needed. Better to modify and do it well than struggle with form/core connection

Boat curl

-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
-Elbows about under shoulders
-Move slowly and with control
-Modify to no weight
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Forearm weighted T roll

-Press through hands to lift forearms off the floor, recruit triceps 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. 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)

Tricep press

-Arms in line with ears at top
-Only go to the depth you can keep good form in squat and keep weight steady
-Core works to keep stable during raise and lunge
-Adjust foot position/ lunge depth as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare (overhead weight can pull you into rib flare) and overarching the low back
-Chin stays tucked
-Core works with breath through the movement while keeping a light connection(see core breathing/core hold tutorial)

Raise + hold lunge alternating

Circuit

20 min upper body AMRAP circuit

Natalie

This was a quick workout but a super effective one!

Total body intervals

Body weight step circuit

This was such a FAST and entertaining cardio with upper body focus. Absolutely loved it

Alexandra

Carmen

Upper body cardio sculpt

Great for a mama who has a toddler and short on time. I did this why my toddler had her short nap. It took a popsicle to finish it when she got up. But I finished and that's what counts!

FitnessMama

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

Mobility circuit (thoracic + hips)

Really enjoyed this one. I’ve had to take a few weeks off and this is a great way to start back up again when you have little time. Thank you!

20 min upper body AMRAP circuit

Community

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