Name: Playbook - Niki SugarySixpack - Fast full body fives
Uploaded: 2024-03-28T18:05:10.847Z
Duration: 15 min
Description: Fast full body fives

Julianne

Tatum

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 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)

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

This was a quick but super effective workout!

Bodyweight circuits

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!! 👏

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!

Fast full body fives

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