Name: Playbook - Niki SugarySixpack - 20 min upper body AMRAP circuit
Uploaded: 2024-03-28T18:05:10.268Z
Duration: 20 min
Description: 20 min upper body AMRAP circuit

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

Mallory

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

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

Joanna

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.

Amber

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

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

Upper body + core circuits

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

19 min Upper body strong (dumbbells)

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!

20 min upper body AMRAP circuit

Community

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