Name: Playbook - Niki SugarySixpack - 20 minute total body (dumbbells)
Uploaded: 2024-03-28T18:05:10.061Z
Duration: 20 min
Description: 20 minute total body (dumbbells)

Angie

First time trying your workouts and I really enjoyed it! Love the incorporation of warm-ups and cool-downs!

Love the video of your dad (I think) walking by ;)

Emily

Anamaria

Need:
Dumbbells

20 min with no warm up/cool down

Rest up to 1 min between circuits (set as rest in circuit 1)

Work continuously through the circuits (reps given for each exercise) until time is up.

Be mindful of your core working throughout as well as great form.

Enjoy!😁

Move as continuously as possible through the intervals.

-Step back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

Step skaters

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-legs actively press out against band
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

Banded sumo pulse

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-Hips, ribs and head stacked and a light length through the torso for good alignment
-Doesn’t need to be a big range of motion
-See core hold tutorial

Banded opposites left

Banded opposites right

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet slightly wider than hip width
-Knees press out against the band
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded bridge

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Arms tap out with control while core stabilizes against excessive movement
-Modify by leaning slightly against something for some added support

Supported boat arm taps

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize
-Pull band with control

Side plank band pull right

Side plank band pull left

-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 under shoulders
-Lower knees slowly and with control and use lower abs to pull them back up/ help control the lowering
-Modify depth of knee lower as needed for keeping good alignment, don’t want to feel this in your lower back (modify depth is you do)
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank with alternating knee taps

warm up

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to raise up for pulse + hold you there for raise
-Control weight during raise and lowering 
-Slow and controlled during lowering phase of pulse
-Use glutes and inner thighs to press to standing
-Core works with breath through movement (see core breathing tutorial)

Sumo pulse + reverse raise

-core stays engaged through  press up movement and lowering. See core hold tutorial in core function section
-Can relax + release core when on the ground. Then exhale, connect and move
-hips ribs and head stay stacked in line. Don’t want hips sagging or popping way up
-Elbows go back in a wide V, not straight out to the side 
-lower with control
-use chest to press back up

Press up

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that the low back isn’t over arching at the bottom of the squat (sticking out butt) and ribs aren’t flaring at the top of the press. Keep hips, ribs and head in line.
-Core works with breath throughout movement (see core breathing tutorial)

Alternating squat to press

Total body 1

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)

Sumo deadlift

-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-At start elbows come out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-weight should be about in line with the chest at top, not over your face.
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Twisting chest press

-Move with control. Be especially mindful not to 'fling' the weights out. Controlled movement 
-Core will work extra to stabilize on the press
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly

Pop up + diagonal press

Total body 2

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

Cross over stretch right

Cross over stretch left

-Gently push leg out to feel a light stretch
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Kneeling inner thigh stretch right

Kneeling inner thigh stretch left

-Keep shoulders back and pull arm across body
-Torso isn’t twisting for added range of motion

Shoulder stretch right

Shoulder stretch left

-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Quad stretch left

Quad stretch right

-Bend is at the hip, not by rounding the back
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Wide leg fold + chest stretch

cool down

20 minute total body (dumbbells)

Awesome circuit arms feeling gooood!💪🏻

Terri

Awesome workout!! Felt the burn on this one

Upper body strong (dumbbells)

Samantha

Legs+ glutes sculpt (weights+chair/bench/step)

Really fun cardio and love the cool downs included 🥰🙌

Gabriela

18 min Cardio intervals (1 weight)

Finished during nap time! Nice and quick!

Alexandra

Tiffany

This got me so sweaty but it was such a fun cardio workout!

Body weight cardio sweat

Would love more compound whole body follow along

stephanie

Jen Van Dyck

Great workout! The EMOM is so much easier with the in-app timer! I love the strength I’ve gained from your workouts- 2-4/week for the past year 😍

Total body EMOM (dumbbells)

Great ! My 25 lbs 1 year old needed held most of it so she pushed me 😂

Carly T

Mujde

Lower body step circuit (step + dumbbells)

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

Tatum

After about 6 months using mostly 15’s I’m up to 20’s!!! 🎉

Total body basics (dumbbells)

Shelly

Natalie

Lightly weighed cardio

This was a great total body workout with a little boost of cardio! Loved it!

21 min total body circuit

Loved the core woven into the upper body!

I did you prenatal post partum core, get back to it and now this program and I am back to me pre pregnancy weight. I know it’s not about numbers but your programs helped me look forward to and stick with my workouts when I could!! Loved each program so much!

Upper body + core circuits

Excellent workout with simple but very effective exercises! 😉

Judit

Lower body burn

upper circuits: triceps, biceps + some shoulders (dumbbells)

Very sweaty!! Such a good cardio burner and also leg burner!

Raeanne

19 min bodyweight cardio sweat (non follow along version)

Nice and sweaty quick full body workout!!

Emma

My legs were dead by the end of this 😂 such a great workout!

Total body circuit (dumbbells)

cardio intervals (light weights)

Sarah

Lower body burn (dumbbells)

lower body mini circuits (bench+ weights)

Great workout! Hits the major points and gets it done

Body weight cardio

This one is so fun! I wish there was a like feature where you could save your favorite workouts to go back to. This one would be in it for sure!

Joanna

Total body EMOM (dumbells)

This is such a great total body cardio workout! I love coming back to this one!

Challenging on your balance with the unilateral jumps on the chair, but equally fun and sweaty in less than 30 minutes! 💦👍🏻

Cardio sweat intervals (box/bench/chair)

Love the full body and cardio-ish moves included. Nice and sweaty!

Awesome workout 🏋️‍♀️ 
Heart rate up, sweat pouring, stress level down. Win!

Total body mini circuits (dumbbells)

Jane

legs + glute mini circuits (band + weight)

It would help to have a timer for long exercise circle )

Yulia Panko

Great workout! I loved that this was mostly upper body but still incorporated full body moves.

Upper body mini circuits (dumbbells)

I will be coming back to this workout! Loved it 💪

Total body EMOM

I always love coming back to this one! It’s such a fun cardio that works up a great sweat 👏🏼

I’ve continued to come back to this one because I love it so much! It’s so much fun!

Loved this one! It was such a fun cardio!

Cardio intervals (chair/box/bench)

Full body fit AMRAP

My arms are shaking!! Was a struggle to get through that 4th circuit. What a good workout! 💪🏼

Shoulders + biceps burner

Lower body burn + sculpt

Upper body strong shape up non follow**

What a quick cardio! It was so much fun that it just flew by!

Came back to this one because I wanted to see if I could do it without any of the modifiers! I completed all three rounds without any modifications! This was fantastic 👏🏼

This was a challenging but really fun cardio workout!

Cardio sweat

This was such a fun total body workout! Got me really sweaty 💪🏼

So sweaty! Missing the wall plank (left) in the warm up.

Well balanced workout with great compound movements! ✔️

Total body mini circuits

This is probably my absolute favorite cardio on the app! I love this one so much! It is always fun and works up a great sweat

I absolutely love coming back to this one! It’s so much fun and always works up a great sweat!

Came back to this workout because it was so much fun the first time I did it. Was just as fun this time! Got me sweaty! Really enjoyed this one 👏🏼

Cardio sweat + burn intervals

Today I struggled a lot to do 3 rounds but I still love this workout ☺️

This was such a fun and quick total body emom workout! Loved it!

Full body EMOM

Holy cow was this a leg burner! So glad I chose to do this one 🤗💪🏼

Left every inch of my legs shaking and my whole body sweating! The best feelings after a workout! 😊💦

20 minute total body (dumbbells)

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