Name: Playbook - Niki SugarySixpack - Bodyweight circuits
Uploaded: 2024-03-28T18:05:10.775Z
Duration: 19 min
Description: Bodyweight circuits

This was a quick but super effective workout!

Need:
Mat/towel if you want hands on it
Potentially a chair to modify plank style movements

There are some higher impact moves here. Any jumping can be modified to stepping. Ex: the squat jump with heel tap can be modified to squat tap ins or smmtep out squats.

Move as continuously as possible within the circuits. Take up to 1 minute after the first circuit before starting the second.

Form before speed!

-Start in down dog position. Body makes a 'V' not a rounded back
-Bend elbows so crown of head moves towards the ground. press through the ground to starting position
-Move slowly with intention
-Core works with breath through the movement. Exhale, connect and pull forward

Pike push up

-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
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up to hop and being feet together
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Only go as quickly as you can keep good form and land lightly
-Core works with breath through the movement(see core breathing tutorial)

Heel tap squat jump

-When extended in plank, be mindful of your core. It should be supporting you in this position and as you walk out
-Hips shouldn’t sag towards the floor
-Bent knees as needed the closer hands come towards your body for range of motion
-Weight shifts back into heels for squat (all of foot stays in contact with ground)
-Adjust squat depth as needed
-Move with intention 
-Use core to stabilize
-Core works with breath through the movement

Inchworm combo (count squats)

-Hips, ribs + head stacked with chin tucked 
-Stay on the balls of the feet as you hop
-Knee drives up and hand reaches across- reach to calf instead of foot if needed
-Core works with breath through the movement. Exhale with exertion 
-Only move as quickly as you can have good form and deep core connection

High knee reach(count each reach)

Circuit 1

-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

Side lunge press off right

Side lunge press off 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
-Wrists roughly under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move as quickly as you feel comfortable keeping good form
-Land softly as possible

Pop over

-Move with control
-Land lightly
-Only as quickly as you can keep good form
-Core works with breath throughout movement but can remain lightly engaged throughout as well. Exhale, connect, move (or deepen/check in with maintained connection) on ‘hard’ parts of exercise(see core breathing)
-Modify by starting in standing and dropping down into a lunge and hopping feet together instead of a plyo lunge.

Plyo lunge

Circuit 2

Bodyweight circuits

Full body AMRAP

Kelsey

Full body fives

Phew, incredible total body, felt hard in the best way possible!

Caroline

Diana

Holy cow this was a great workout! That burnout round REALLY got me 😂 I’m so out of breath!

26 min total body lower emphasis follow along (dumbbells)

Gina

Natalie

25 min total body (upper emphasis)

Julianne

Hillary

Did this routine on a holiday. Reduced the reps because my body just felt to lazy but I still did anyway for consistency. For hard days, this is a win for me.

Camille

Total body EMOM (dumbbells)

Becca

Total body mini circuits (dumbbells)

Lisa

Total body circuit (dumbbells)

Great mix of compound exercises! Sooo sweaty!!

Great sweaty workout, ready to take on the day 🙌🏼

Emilia

This was a great one!! So sweaty!! Great start to the day.

Total body EMOM (dumbells)

Really enjoyed the switch to shorter intervals! A great sweaty workout!!

Victoria

21 min total body circuit

Courtney

Total body basics (dumbbells)

20 minute total body (dumbbells)

Great total body workout! Got me sweating!

26 min total body follow along (dumbbells)

24-30 min total body fit follow along(+optional 6 min bonus)

25 min total body follow along

Super awesome! The burnouts were 👌👌

Lean + strong total body (from week 1 of plan)

Joanna

Full body fit AMRAP

I really enjoy EMOMs, this one was a well rounded sweaty one! 🙌🏻😉

Judit

This was tough but I loved it! Got me super sweaty!

Even when I am tired EMOM is a good choice for a great training session :)

Total body EMOM

This targeted all the areas I wanted it to! Got me super sweaty! I’ll come back to this one again 🤗

Total body mini circuits

Raeanne

Total body sculpt

This was a great workout! That burnout circuit has my arms hurting so bad 😂 those tricep exercises get me good! 🔥

Love the total body/quick but sweaty workouts the most like this one!!

Morgan

Total body mix

I absolutely loved this AMRAP workout! This was quick but effective!

Total body AMRAP

Don’t be fooled by the low impact-looking exercises, you’ll be dead by the end - in a good way!🥵💪🏻💦🙌🏻

I’m in the first pregnancy trimester and I feel better with Niky’s workouts. Thanks!

monicamora41@hotmail.com

Total Body AMRAP

Changed this up and used some dumbbells for most of the exercises instead of bands. I loved it!

Banded total body

This one was tough even with modifying but it was so good!

Total body circuits

This definitely was more challenging than I expected but I loved it! Just what I needed today 💪🏼🔥

Yulia Panko

I lengthened the time from 12 minutes to 18 minutes since I had some extra time today. Loved this one!

Mallory

Quick total body AMRAP

Body weight step circuit

Body weight total body tri sets

Total body sets + circuits

Full body EMOM

This workout is locked in as one of my favourites, thank you😊! I am determined to do four rounds and not die 😜.

Lauren

Not sure why but this one destroyed me 😂😅🤪. Thank you 🙏🏼 for challenging me today! Excited to try that again soon and see improvements 💪🏼

Full body cardio + core

Alexandra

Loved this one! Such a sweet challenge 💛

Full body pairs

This had a wonderful combination of exercises! Loved it!

Becca Ralls

Wow! That was such a good sweat 😅 🏋️‍♂️💕

Pamela

Total body intervals

Exactly what I needed 💪🏼 did 45
seconds by accident 😬 so it was a hard but so so good. Thank you ☺️

Amber

Woweee!!! Still one of my fave total body workouts! 💪

Wow what a workout!! Kicked my butt! 💦💦

Even with just one weight this was challenging! Loved it!

I didn’t feel like working out today but this one weight workout did its wonders! 🙂 🙌🏻 Perfect no fuss quick burn!

1 weight full body

A super quick but very effective workout! Has me sweating like crazy!

Quick full body AMRAP

Fast and sweaty! Nice focus on the chest!

Full body cirucits

This was SO much fun!! A quick 28 minutes for me! Great exercises in this workout 👏🏼🔥

Amazing workout to kick off my Christmas Eve!! 👏

Tatum

Fast full body fives

Just a great mix of favourites. Lots of hard, one-sided, lower and upper body exercises. Thank you for that blast 💪🏼

This was an amazing quick and effective total body workout!

Bodyweight circuits

Community

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