Name: Playbook - Niki SugarySixpack - Full body circuits
Uploaded: 2024-02-29T02:52:54.977Z
Duration: 30 min
Description: Full body circuits

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! 🙌🏻

Judit

Need:
Dumbbells
Mat

Rest ~1-2 mins between circuit 1 and 2.

Move continuously within the circuits. Choose a challenging weight that allows you to keep good form.

Be intentional with your movements. You will get more out of a well done exercise than a rushed one!

You got this!🙌 Let me know how you like it😬

-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 standing
-Core works with breath through movement (see core breathing tutorial). Exhale, connect and drive through the floor to standing.
-Alternate sides

-Keep weights racked at shoulders as you lunge back
-Press to the sky as you come back to standing or when you get to standing. alternating sides
-Be mindful to keep ribs tucked and not flaring as you press

Step back lunge + press

-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

-Start on your side, forearm supporting the upper body, hips and legs on the mat
-Hips are sitting back from knees but in line with torso. Hips, ribs and head are stacked
-Drive hips up with lower glute while extending the top leg
-Exhale and connect to the core starting right before lifting off the mat

Weighted bunny tap right

Weighted bunny tap left

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line
-controlled lower of weight

Bent fly

Circuit 1

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Raise hands/weights up on a step or low stool to modify
-when feet are hopped in, make sure hips sit back and core is engaged to support deadlift movement to standing 
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted burpee

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to hop
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Sumo squat jumps (mod to toes)

-Sit back and sink down to start the movement
-Feet 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
-Raise weights as you drive to standing or once you get there
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back. Especially lay attention to this as you front raise
-Raise arms only to shoulder height
-Slow and controlled lower
-Core works with breath through movement (see core breathing tutorial)

Squat front raise

Squat:
-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
Curtsy: 
-Step back and across body only as you can keep good alignment, front foot should remain planted
-Press up through front leg
Both:
-Core works with breath throughout movement (see core breathing tutorial)
-Keep range of motion to where you can maintain good form
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back

Curtsy to squat (count squats)

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Rotate and press weight up and out to the side as opposite leg slides out. Leg can stay on the ground here.
-Hips, ribs and head stay stacked in line with chin tucked
-Stay long through the torso, avoid collapsing into a hunch.

Boat leg pull + press

Circuit 2

Full body circuits

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)

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!!

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! 🔥🔥😃

Full body circuits

Community

More workouts from Niki SugarySixpack