Name: Playbook - Niki SugarySixpack - Biceps, triceps + chest + warm up
Uploaded: 2023-03-09T17:49:16.041Z
Duration: 26 min
Description: Biceps, triceps + chest + warm up

Hillary

Mia8889!

Noodle arms in the best way💪🔥🔥🔥

Mallory

Need:
Dumbbells

We focus on chest, biceps + triceps today! Yes we will balance it with back work another day, don't worry😄

Be sure you are moving and controlling the weight. It's easy in upper body to fall into letting the weight fling back down rather than keeping under control. Be mindful of that!

Pick a weight that is challenging but allos you to do the exercise well. You want the last few reps of each exercise to be tough every time.

I have these moving continuously with a 1 min break between circuits. It you need to alow it down or take some rest between each round that's completely fine as well.

Take up to or ~ 1 minute before starting next circuit. Doesn't need to be exact.

Let's get it guys!😁🙌

-Rotate palms up as arms open back to feel a chest stretch
-Move with control

Hug yourself

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-Range of motion can be small, don’t have to reach way open
-Keep top hip from rotating open as you open the upper body
-See seated thoracic rotation in core work tutorials section

Open book right

Open book left

-core stays engaged through movement. See core hold tutorial in core function section 
-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

Incline push up(can be done on knees instead)

-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
-Hips stay stacked vertically
-Deep core engaged through movement to stabilize

Side plank reach right

Side plank reach left

-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)

Incline tricep press(can be done on knees instead)

-Hips, ribs and head are stacked with a light length through the body in plank
-Slight crunch motion when pulling knee in
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Slow and controlled movement of knee to elbow
-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

Down dog pull in alternating

-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

Sphinx plank (can be raised or on knees)

Warm up

Move continuously as possible until time is up. Quick reats as needed.
Take up to or ~ 1 minute before starting next circuit. Doesn't need to be exact.

-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 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

-Keep upper arm still, all movement comes from the elbow driven by tricep
-Twist out with control at end of kick
-Bend is a hinge of the hips, doesn’t have to be deep, adjust for comfort
-glutes help you hold this position
-core can stay lightly engaged if it feels best
-Core works along with breath through movement (see core breathing tutorial)

Twisting Tricep extension

-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

Mini circuit 1

Move continuously as possible until time is up. Take quick reats as needed.

-movement is coming from the shoulders, not the elbows
-chest should be the main driver of the weight
-controlled lower of the weight
-keep chin tucked
-core works with breath through movement

Chest fly with pulse

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

Overhead tricep extension

-count every curl as a rep
-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, rotate, lower, curl, rotate, lower

2 way curl + rotate

-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.
-arms stay tucked close in line with the body, elbows pointing towards feet (parallel to body)
-should feel this in your triceps as well as some chest
-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

Close chest press (tri)

Mini circuit 2

Biceps, triceps + chest + warm up

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

Lower body

I achieved 3 rounds of this and oh my gosh!! I am so unbelievably sweaty! Literally dripping in sweat all over. This was so challenging for me! What a great workout 🔥👏🏼

Really loved it! It was a great challenge after a few days break! ☺️🙌🏻 Thanks!

Judit

Full body

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Perfect quick workout right before me and the fam take a flight to Hawaii!!!

Alexandra

This was an amazing cardio circuit, will certainly be revisiting!!

Caroline

Light weight cardio + core

One of my favorite upper body workouts I’ve done on the app!

Upper body (chest, back, shoulders)

This reminded me of a total body challenge day from the get fit guide! I loved it! Out of breath and super sweaty

This was excellent! Loved it very much! 🙌🏻

Full body circuits

Niki

Loved this lower body workout! Lower reps made it possible to lift heavier weights while maintaining proper form 👍

This was a really targeted and phenomenal workout! One exercise is missing. The step up to step back left side is missing. Otherwise this was fantastic!

Biceps, triceps + chest + warm up

Community

More workouts from Niki SugarySixpack