Name: Playbook - Niki SugarySixpack - Full body AMRAP
Uploaded: 2024-05-07T00:04:18.196Z
Duration: 20 min
Description: Full body AMRAP

Need:
Dumbbells
Mat

We’re going for as many rounds as possible in this 20 minute limit! Let’s go🔥

Remember speed only within the limit of good form!

Pick a weight you can keep good form with. Don’t be afraid to start challenging and need to drop in the last few minutes. It’s a lot of work and little rest!😁

Warm up will add about 5 extra min! (25 total then)

You got this!! Be sure to let me know how you liked it!

-modify by resting hip on the floor
-Keep length and good alignment through the torso. Hips, ribs and head are stacked in line
-Raise leg up to highest range of motion. Inner thigh should be used here. Lead with the heel
-keep control of the raising and lowe-Core works to stabilize! Torso should be stable, not moving as the leg moves
-inner thigh is used to lift leg

Adductor lift right

-press hips back towards the foot behind you
-inner thigh should feel a stretch
-keep good alignment in torso as hips hinge back
-length through the body throughout the movement
-rotate open through the thoracic spine
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Rockback + thoracic right

-Start in a shin box position with both legs bent
-Lift back leg up, straighten as you bring it around to the front of your body straight out from the hip
-Rest it for a moment or immediately move it back to standing point behind you
-lean forward as needed while leg is behind you
-Stay long though the torso and hinge forward when needed rather than rounding

Hip flexor lift + hip up right

-Hips, ribs and head are stacked with a light length through the body
-Press backwards raising up into a pike position
-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

Dolphin plank

-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

Quadruped walk

Warm up

-Feet are wider than hip width. Knees and toes pointing the same direction
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece to hinge on hips, keeping a light length through the torso and hips, ribs and head stacked
-Lats are engage to help support weights as you hinge
-If you struggle to start on the floor, add books or a step/stool to set weights on
-Row weight up towards your torso while glutes hold you in hinged position 
-Use glutes (hamstrings will work some too)and to pull you back to standing and control lower down(picture spreading the floor with your feet)
-Core works with breath through the movement (see core breathing tutorials)

Sumo dead + bent close row

-Start in plank, hop in for a deadlift, curl weights to shoulders, squat down and press
-Move with intention here. There should be distinction between your squat/deadlift
-Keep good form for each portion of this combo rather than rushing through
-Core works with exertion: in plank, driving up for deadlift, curl, driving up for squat and press

-In the deadlift be sure to keep a neutral spine, lats help support weights, core works to support spine, glutes pull you to standing and your torso hinges on the hips. Think door hinges. Torso move as as one piece

-In the squat, sit back and down, staying more upright than in the deadlift. Some hinge forward is fine. Be mindful not to hunch forward or over arch low back, think neutral spine and length. Drive through the floor standing

Man makers

-Choose a weight you can control and keep form
-Move slowly with control
-Core works throughout to keep stable and strong with a weight overhead 
-Step back and sink down to start the movement
-Hips stay square, adjust step back distance and depth of lunge as needed for great form
-Press up through the from glute to standing,
-Keep hips, ribs and head stacked through the movement to prevent rib flare (overhead weight can pull you into rib flare) and overarching the low back
-Chin stays tucked
-Core works with breath through the movement while keeping a light connection(see core breathing/core hold tutorial)

Overhead step back lunge

-Feet are wider than hips with knees and toes pointing the same direction. Adjust slightly as needed.
-Full foot should be in contact with the floor with weight in the heels and balls of feet
-Press up through the floor to raise up, engaging the glutes and inner thighs to drive you up
-Controlled lowering
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back especially at bottom of squat.
-Slight hinge forward is fine in squat if needed
-Core works with breath through the movement(see core breathing tutorial)

-At top of squat press weight our diagonally. Core should fire here as it needs to stabilize as weight is moved away from the body

Sumo squat + diagonal press

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Core stays connected through the movement to stabilize and support as you press
-Modify by leaning slightly against something for some added support
-Stay long through the torso with hips ribs and head stacked. Avoid crunching up and rounding
-Keep control during the W press out to the side 
-Core still works with breath through the movement while connected. Exhale and ‘deepen/reaffirm the connection with exertion

Boat + w extension

-Keep hips lifted and picture a line from feet to head with hips, ribs and head in line
-Keep length through the body
-Hold weight straight up from shoulder 
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize

Hip tap + t hold (mod 2nd) right

AMRAP

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

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!! 👏

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!

Full body AMRAP

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