Name: Playbook - Niki SugarySixpack - Fast full body fives
Uploaded: 2023-10-10T01:58:59.170Z
Duration: 15 min
Description: Fast full body fives

Great flow of challenging exercises! 🙌🏻

Judit

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

Amber

Need:
Dumbbells

Challenge yourself with the dumbbells within reason! Aka form stays nice.

It's a good workout to challenge the weight early on and drop it down as needed since the reps are lower.

On single sided moves it's 5 each side/10 total.

Try to move as continuously as possible.

This is a quick workout but will vary perosn to person depending how much you push the weight/if you take small rests throughout.

*If you add the warm up that's an extra ~4 mins!

How long did it take you!?

Enjoy!🙌🏼

-Thoracic rotation inndeep squat, x taps in plank
-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

-Start woth torso reaching/rolling under. Think hugging yourself as hips shoot back sitting on ground
-Exhale connect toncore and drive up as torso rotates open and leg lifts
-press up with bottom leg, glute driving the motion.
-Keep length through the torso
-Torso should stay in line- shoulders and hips facing the same direction throughout movement

Closing clam right

Closing clam left

-Engage deep core before lifting up legs (modify not working leg to the floor)
-Maintain connection and check in with/deepen connection on each exhale with exertion on each rep (see core hold tutorial)
-Exhale and press opposite arm into opposite leg or ball for a 2-3 count
-Core should stabilize your torso
-Press should be hard enough to create challenge for your core but not so hard you can't keep proper connection. You'll feel it!

Cross press core

-Intensify by moving off knees into regular push up position during push up portion
-keep length through the torso, keep good plank alignment within the movement. Not allowing back to droop towards the floor.
-Core works with breath through the movement. Exhale and engage on exertion. Core should be engaged when stretched out in ‘plank’ position

Pressback (small mod shown second)

-Deep side lunge/ cossack lunge then sit back to the floor
-Press through the bent leg using the glute(inner thigh will work too) to push up to center
-Knee and toes point the same direction
-Keep length through the torso. We wanna avoid turning into a big ‘C’ and overarching to get down on the floor
-Exhale connect to the core and move. Core works with breath through the movement
-Staying hinged here when switching sides

Mobility side lunge (sub side lunge in hinged position)

Warm up

-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

-Hips ribs and head stacked in line with length through the torso
-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Start with one weight ose to the body and the other hanging down.
-Think pressing the close weight down and rowing the hanging weight up.
-Slight torso rotation towards the weight being rowed is fine
-Hinged in a sumo stance
-Adjust bend depth of hinge as needed
-Lats engaged to support weight. Think open chest and shoulder blades holding a pencil

Gorilla row

-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 raise up in pulse, engaging the glutes to drive you up
-Slowly lower during pulse, recruit the glutes
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement(see core breathing tutorial)

Pulse squat

-Start hinged forwards slightly. Hips shifted back, torso long (hips, ribs and head stacked in line) two dumbbells are held under shoulders.
-Clean the dumbbells up to shoulder height- think hips driving forward to neutral/standing to move the weight.
-land in a bit of a squat- like 1/6th of a squat. Then back to start.

-be sure the utrs are driving the majority of the movement. You shouldn't have to curl the weights to shoulder

*Modify hinge + curl

Dumbbell hang cleans (mod to hinge + 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 if using 2
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Close press

5 rep circuit x 5 rounds

Fast full body fives

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!

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!

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!!

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!!

Raeanne

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! 🔥🔥😃

Fast full body fives

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