Name: Playbook - Niki SugarySixpack - Lower body circuits
Uploaded: 2024-03-19T17:57:26.852Z
Duration: 30 min
Description: Lower body circuits

Niki

Loved this lower body workout! Lower reps made it possible to lift heavier weights while maintaining proper form 👍

Julianne

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!

Need:
Dumbbells
Step/box/bench

Move continuously within the circuits until finished. Rest ~ 1 min between circuit 1 and 2.

Pick weights that challenge you but allow good form throughout the workout.

Move intentionally with great form rather than speed. Connect to the muscles!

Be mindful of the core and breath throughout the exercises.

Let me know how you liked it and enjoy!🙌🏼

-Heels are raised slightly- this can be on weight handles, weight plates, books etc. anything comfortable, stable and a slight incline.
-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
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement(see core breathing tutorial)

Heel raised squat

-Sumo stance. Feet wider than hips and knees and toes pointing the same direction
-Engage glutes to press through the floor from seated to standing
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching
-Core works along with breath (see core breathing tutorial)

Sit start sumo

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Start RDL movement with hips hinging back to lower as range of motion allows while keeping a neutral spine
-Make sure your hips are shifting back rather than just bending forward at the waist
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and hamstrings to pull you back to standing

Romanian deadlift

-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
-Stay low while hopping feet together
-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

Low sumo jack

Circuit 1

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-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 inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)

Sumo deadlift

- full movement is 1 rep (step back and step up =1)
-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible
-Recruit glute to step up as much as you can
-Press through the front leg and use glute to raise back to standing in lunge
-Keep hips square
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Modify range of motion in lunge as needed
-Core works with breath through movement. Exhale and connect on exertion
-Repeat reps for both sides

Step back to step up right

Step back to step up left

-Keep a light length through the torso, not allowing the weight to ‘crush’ you or pull you into a hunch
-Step with intention making sure your foot is stable and planted, sink down then press back to standing through that front foot
-Hips stay square
-Adjust depth of lunge as needed 
-Core works with breath through the movement. exhale, connect and move
-opposite legs step forward and back- this targets the same glute each rep

Front lunge alternating

-Stay low and ‘skate’ side to side
-Sink down into a curtsy/skate squat keeping hips, ribs and head stacked in line with slight forward lean
-Core works with breath through movement
-Weight sits back in the hips, not forward in the toes
**Stay intentional and in control with the weight and rotation toward hip

Rotating skater

Circuit 2

Lower 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!

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

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! 🔥🔥😃

Lower body circuits

Community

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