Name: Playbook - Niki SugarySixpack - Lower body sweat + sculpt (mini band + dumbbells)
Uploaded: 2024-03-28T18:05:10.154Z
Duration: 25 min
Description: Lower body sweat + sculpt (mini band + dumbbells)

Julianne

Ekaterina

Raeanne

(This is a non follow along version of the 25 min lower body sweat + sculpt)

Need:
Mini loop band
Dumbbells

Most of rest here is taken between the circuits, not between each exercise. Time between exercises within a circuit should be just enough to set up for the next🤗

Move with intention here. Speed only comes when form is 👌

When using the band make sure knees are pressed out against it, not being pulled in towards each other.

Enjoy!

For rest, just take a few breaths and set up for the next exercise. 🙂 point is minimal rest. Take 30 seconds given after all 3 rounds are completed.

Chair hold tap out right banded

Chair hold tap out left banded

Lateral squat walk.

Banded circuit

For rest, just grab your weights and set up for the next exercise. 🙂 point is minimal rest.
Take 30 seconds given after all 3 rounds are completed.

-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.

-1 squat + 1 deadlift = 2 reps
-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)
-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 and inner thighs to press back to standing from the squat

Sumo squat to sumo deadlift

Weighted circuit 1

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through one leg to glide towards the opposite leg
-Press through floor to almost standing but not quite. keep tension
-Stay low as you shift sides
-Slight forward lean as hips press back
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Sumo rock

-1 squat + 1 curtsy = a rep
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

Alternating squat to curtsy

Weighted pair 2

Lower body sweat + sculpt (mini band + dumbbells)

Lower body circuits

I feel awful that I keep correcting things. I promise I love it all! It looks like everything in the second round is for the right side (2 right sides for each exercise).

Missy

25 min legs + glutes(dumbbells + box/chair/bench)

Intensive workout, couldn’t do more than two rounds! 👍 Worth repeating 😁

Joanna

Lower body singles

Kasey

Natalie

Weighted lower body

I love love love banded lower body workouts. Nice sweaty, challenging workout!

Hanna

Mallory

Banded legs & glutes

So tough but such a good leg day! Loved how quick it was!

Alexandra

Upped my weight this workout and I felt every rep😂💪✨

Lower body burn

That was a toughie! So glad u did it though!

That first banded round had me shaking for the rest of the workout 😂 So good!

25 min lower body sweat + sculpt follow along

25 Minute Lower Body (weighted) follow along

This workout was awesome! Just wanted to let you know the first set is missing the LEFT sliding lunge video - and the second set of exercises has both left and right exercises but both say RIGHT. Just thought you’d want to know💖🙌

Glutes & legs (rag/slider band+weight)

Oh my goodness this has my legs and glutes burning so bad! This was a great one!

Legs+ glutes sculpt (weights+chair/bench/step)

Pamela

Lisa

Glutes + legs sculpt (dumbbells+ in band)

Lower body sculpt

I really enjoyed that one! Got my heart rate up!

Lower body strong

Lower body love

Talk about a real glute burner! Oh my gosh! This got me so sweaty and burning so good 🔥👏🏼

Lower body pairs

Those single sided leg exercises really got to me! This was a great leg and glute burner!

Legs + glutes

I underestimated this workout. Boy did it get the sweat flowing! 😂 That cool down portion was much needed!

Lower body plus warm up + cool down

Oh my gosh! This one got the sweat flowing 😂 that last circuit with the pops really got me! Great workout!

A bit too much squatting for me but overall great one!

Lower body mini circuits

What did I just experience? I have no words lol best lower body workout I have ever done. I was able to use 15’s the entire workout which is a first for me and it’s all because I learned breath work from you. Now excuse me while I melt into a puddle on the floor 🔥🥵

This was a phenomenal leg workout! That third circuit with all the glute targeted exercises had me in pain 😅 it burned! Loved this one!

Lower body shaper

Banded lower body

Oh my gosh!! Talk about feeling the burn 🔥 great workout!

Lower body cardio + core

Lower body ladder

Amber

Legs + glutes mini circuits

Glutes + legs

Collins Stone

This was an amazing lower body workout! So much fun! The first circuit is missing all the left hand sided exercises though

So sweaty after the lower body warm up follow along with a band

Legs + glutes (+ warm up/cool down)

My legs are shaking! I’m going to be so sore after this one

The final timed burnout had my legs shaking!! Awesome all around! 🤩

Hannah

Thank you so much, Niki. You’re amazing!

Lower body sweat + sculpt (mini band + dumbbells)

Community

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