Name: Playbook - Niki SugarySixpack - Full body fit AMRAP
Uploaded: 2024-03-28T18:05:10.568Z
Duration: 25 min
Description: Full body fit AMRAP

Julianne

Joanna

Need:
Dumbbells 
Mat

A fun little AMRAP (as many rounds as possible) for you!

Work continuously as possible while keeping great form.

Challenge the weights within the ability to maintain form. Generally weight should be challenging for the last 2-3 reps of the set. If you have lighter weights you can always add a few reps!

-core should work to stabilize through the exercise! Helps resist the urge to lean/be uneven because of the one weight hold on one side
-Feet at or slightly 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 to press to almost standing, never fully resting in start position
-Press weight out away from your body at the top of your tension squat
-Core works with breath through movement (see core breathing tutorial)

Unilateral hold + squat  right

Unilateral hold + squat  left

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move/shifting shoulders and hips
-Keep legs wide for more stability
-straighten into full plank to intensify
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention

Quadruped weight shift

-Feet 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
-Raise weight to overhead with control
-Core should work to stabilize
-Core works with breath through movement (see core breathing tutorial)

Sumo squat + overhead raise

-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
-Maintain control of weight during press and lower
-palm faces out at the start/during lunge and rotates away as you press up 
-Core works with breath through movement (see core breathing tutorial)
-Repeat reps on both sides

Step back lunge + swimmers press

-Start in a slight hinge with weights hanging by  legs 
-Drive through the glutes to start the movement and shrug weight up to the shoulders
-Deep core engages with exertion (works along with movement and breath)
-Only go as quickly as you can stay in control in of weights in movement
-Keep hips ribs and head ‘stacked’ so that ribs don’t flar
-Land lightly

Hang clean

-Curtsy after both sides lunge
-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 
-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 curtsy + tricep

-Elbows bend back along side body
-Deep core works to stabilize and protect core (see core hold tutorial)
-Stay long in this movement like you’re stretching out to a full plank from the knee
-alternate knees
-Light length and good alignment in body by stacking hips, ribs and head
-intensify to full tricep push up

Single knee Tricep push up

AMRAP

10 overhead Tricep extension + 20 curtsy (10 ea)

Hang clean modifier (Hinge + curl)

Modifier

Full body fit 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)

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)

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 fit AMRAP

Community

More workouts from Niki SugarySixpack