Name: Playbook - Niki SugarySixpack - Quick full body AMRAP
Uploaded: 2024-03-28T18:05:10.832Z
Duration: 16 min
Description: Quick full body AMRAP

A super quick but very effective workout! Has me sweating like crazy!

Julianne

Need:
Dumbbells
Mat

Move non stop as pop in this workout! It’s short, sweet and sweaty😁

Make sure you’re challenging yourself with the weights while being able to keep good form.

-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 maker

-Really press through the front leg using the glute to drive you to standing
-Core works with breath through the movement. Exhale to engage & move on exertion
-Keep control during lowering phase
-Slight forward lean to keep optimal alignment of hips, ribs and head
-hips stay square

Alternating low start lunge

-Hinge hips back
-Torso should move as one piece with hips, ribs and head staying ‘stacked’ to maintain a neutral spine
-Deep core engages with exertion (works along with movement and breath)
-Lats engaged to support weight
-Glutes pull you back to standing position
-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 flare at the top of press
-Land lightly
-Repeat reps on both sides

Alternating snatch

-raise weight to shoulder height and curl it in while holding it there
-core is going to wed to stabilize extra here. Keep torso strong and sturdy. I like this half kneeling position to help prevent arching the back in this movement

Raise and curl

-Feet are at or slightly wider than hip width.
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Lower to your max range of motion that allows you to keep good form/not over arch or round your low back
-Row weight up towards your torso while glutes hold you in this position 
-Use glutes (hamstrings will work some too)and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)
-Knees bend here after the hinge for added range of motion. This is not a straight leg deadlift

Rdl to row

-start with a slight hinge at the hips, glutes move back, not just bent forwards at the hips
-glutes drive the movement. pull up with the glutes and land in a mini squat position
-shrug weight up as you move. momentum from the lower body will help you move the weight to your shoulders so it can be heavier than a regular curl

-keep in mind hinge tips: upper body moves as one piece, length through the torso, glutes pull you to standing, hips, ribs and head stacked for neutral spine

Db clean

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Quick full body 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)

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

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

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!

Quick full body AMRAP

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