Name: Playbook - Niki SugarySixpack - Body weight total body tri sets
Uploaded: 2023-03-09T17:49:16.178Z
Duration: 23 min
Description: Body weight total body tri sets

Raeanne

Need:
A mat
You!

Move continuously within the circuits. Rest 40-60 seconds between completed circuits.

We’re working body weight here so you’ll be able to move a bit quicker! Don’t move so quick that form slips. Stay intentional.

Be mindful of the core connection especially in the core specific exercises.

Anything where there a hop can be modified by just taking it out.

Any plank style movement can be done raised on a chair/bench or on knees.

Feel free to add weight to the lower body moves if you have it available.

You got this!🎉

-Keep hips square when stepping back for lunge
-Keep hips, ribs and head in a stacked line throughout movement
-Front glute drives you up to hop
-Core works to help stabilize and maintain balance through the movement
-Lightly hold a chair or wall if needed for balance. Try not to fully rely on it
-Move as quickly as possible while keeping good form and balance
-Land lightly
-Core works with breath through movement (see core breathing tutorial)
-Repeat reps on both sides

Step back to knee drive + hop right

Step back to knee drive + hop left

-Intensify by moving off knees into regular push up position during push up portion
-Core works with breath through the movement. Exhale and engage on exertion. Core should be engaged when stretched out in ‘plank’ position

Pressback

-Core engages starting right before lifting off floor
-Lift up should be driven by deep core engagement
-Keep light length through torso and hips and head stacked in line
-Move slowly with control
-Core stay connected to stabilize and prevent excessive wiggle in movement
-For more detail see quadruped plank lift tutorial in core work tutorials section

Lateral quadruped walk(each side movement is 1 rep)

Tri set 1

-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

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-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 and overarching the low back
-Weight should stay shifted back during heel lift
-Core works with breath through movement (see core breathing tutorial)

Sumo hold heel lift

-Core is engaged throughout the exercise (see core hold tutorial)
-Hips, ribs + head are in line. Hips shouldn’t sag or be way up towards the ceiling
-Keep light length through the body + chin stays tucked
-Stay in optimal position as you crunch elbow and knee together each way 
-Core should stabilize you here
-Only go as far as your range of motion allows you to keep great position!

Side plank crunch right

Side plank crunch left

Tri set 2

-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

-count each curtsy
-Step back and across body only as you can keep good alignment, front foot should remain planted
-Keep range of motion to where you can maintain good form
-Press up through front leg
-Stay low between sides
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

Low curtsy

-exhale to engage deep core before lifting leg
-exhale and deepen connection as you pull in leg and move towards it
-keep length through the torso, visualize rounding over a ball on your chest rather than shrinking torso to crunch 
-move with control
-core drives the movement

Single sided pause bikes right

Single sided pause bikes left

Tri set 3

-Step one foot out wide to land gently in a side lunge
-Knees and toes pointing the same direction
-Press through the ground to move back to the center
-Slight forward lean as hips press back and sink
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Press off lunge right

Press off lunge left

-core is the driving force here
-Hips, ribs and head are stacked with a light length through the body
-Pull forward using the core
-Core works with breath through the movement
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank rocks

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Bring opposite limbs together with control while core stabilizes
-Hips, ribs and head stay stacked in line with chin tucked

Boat opposite reach

Tri set 4

Body weight total body tri sets

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!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Amber

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Collins Stone

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Missy

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Natalie

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Core rehab - upper ab + rib flare

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Body weight total body tri sets

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