Name: Playbook - Niki SugarySixpack - 22 min upper: triceps, biceps + some shoulders (dumbbells)
Uploaded: 2024-03-28T18:05:10.186Z
Duration: 25 min
Description: 22 min upper: triceps, biceps + some shoulders (dumbbells)

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!

Mallory

Need
Dumbbells

A quick and effective workout for your upper body! Follow along version available as well.

Make sure you are using your core functionally throughout and moving with intention in the exercises.

Exercise tips on each exercise video.

-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

-Only extend arm as far as you can keep good form with the weight you are using
-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 extension

-Hinge at the hips to keep hips, ribs and head in line/stacked
-chin stays tucked/in line. Neck is not craned up to look forward
-Keep control of the weights as you step
-Core works with breath through the movement and to help keep balance and control
-Only move as quickly as you can keep control and good form

Tap back combo

Circuit 1

-Press through hands to lift forearms off the floor, recruit triceps
-Drive knee towards chest with control using core for stabilizing and balance 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further out the legs the harder it is
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Tri dip knee drive

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust hinge at hips depth as needed
-Lats engaged to support weight
-length through torso

Bent curl

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare whenweight is overhead
-Think pelvis and ribs lightly connected by a string
-Press dumbbells together
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Curl, press, extend

Circuit 2

-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
-Slow and controlled movement
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Land lightly when hopping
-Sphinx plank portion can be done on knees if needed

Sphinx plank hop in

-Core works to stabilize and keep abalnce throughout
-lift opposite limbs together with as much control as possible
-hands about under shoulders and feet about under knees
-hips,ribs and head stay in line/stacked
-modify by reaching to knee rather than foot

Cross reach

Circuit 3

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

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

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)

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!

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

Community

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