Name: Playbook - Niki SugarySixpack - Full body fit AMRAP
Uploaded: 2023-03-09T17:49:15.982Z
Duration: 25 min
Description: Full body fit AMRAP

Romadi

Fantastic! Definitely made me sweat and work hard but not so hard that I felt like it was too hard for me too finish

Hannah

Tünde

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 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!

Judit

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!

Full body fit AMRAP

Community

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