Name: Playbook - Niki SugarySixpack - Full body pairs
Uploaded: 2024-03-28T18:05:10.803Z
Duration: 30 min
Description: Full body pairs

Alexandra

Loved this one! Such a sweet challenge 💛

Courtney

Need:
Dumbbells

Take up to 30 seconds between each completed pair (after all 3 rounds).

Move with intention, making sure to challenge yourself with the weights as long as you can keep good form.

Time is an estimate from me but will depend on each person!

Move continuously through 3 rounds. Take up to 30 seconds after all 3 rounds.

-Modify depth to allow good form and alignment. Avoid ribs flaring out and low back over arched
-Glutes work to hold you in chair position
-Press into front glute to push back to chair position
-Core work with breath through movement. Exhale and connect on exertion

Static hold + crescent chair

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Reverse press may not allow for full extension of arm at top
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Curtsy to reverse press alternating

Pair 1

-Alternate between lateral raise and back in a V
-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

Alternating bent raises (7 each way)

-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 to press to almost standing, never fully resting in start position
-Core works with breath through movement (see core breathing tutorial)

Sumo tension squat weighted

Pair 2

-1 squat + 1 deadlift = 2 reps
-Feet are at or slightly wider than hip width. Adjust to what feels best and accommodates belly as it grows
-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 to pull you back to standing
-Shrug (curl to modify if using lighter weight) the weight up to your shoulders to squat
-Hips, ribs and head are stacked through squat to prevent ribs flaring and lower back arching
-Use glutes to press back to standing from the squat
-Core works with breath through the movement (see core breathing tutorials)

Squat to DL (8 each way)

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Try to keep from hiking hips to help weight up 
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Hammer curl to press

Pair 3

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep legs wide for more stability
-Bend knees to lifted quadruped position to modify 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Lifted quadruped row (7 each side)

-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

Pair 4

Full body pairs

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

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

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 pairs

Community

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