Name: Playbook - Niki SugarySixpack - Quick total body AMRAP
Uploaded: 2024-03-28T18:05:10.351Z
Duration: 12 min
Description: Quick total body AMRAP

Love short workouts like this!! Great on its own or as a burnout 🔥

Victoria

Need:
Dumbbells

This is super quick. Great for when you don’t have time or just wanna add something extra to core, a quick run etc.

AMRAP (as many rounds as possible)

Move constantly and quickly as you can with great form.

As always, move with intention and pick a weight that challenges you!

My weights are fairly light, I’m 5 weeks postpartum and did this with some core rehab.

If you’re early postpartum listen to your body! Not everyone should do this or will feel comfortable with it that soon.

*Highly recommend the core rehab program if you are postpartum*

-Core works to support spine and prevent dumping into low back(see core hold tutorial) by arching or rounding back
-Adjust depth of hinge at hips as needed
-Make sure hips are pressing back, not torso just bending forward
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line

Bent fly

-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 and inner thighs to press to standing
-Core works with breath through movement (see core breathing tutorial)

Sumo squat

-Core engages before row, working along with breath (see core breathing tutorial)
-Lats engage and shoulder blades pull together before row
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso. Chin stays tucked
-Make sure hips are pressing back, not torso just bending forward

Rotate to reverse row

-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, 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
-Use glutes and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

Deadlift

-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)

Alternating hammer curl to press

AMRAP

Quick total body AMRAP

Natalie

This was a quick workout but a super effective one!

Total body intervals

Body weight step circuit

This was such a FAST and entertaining cardio with upper body focus. Absolutely loved it

Alexandra

Carmen

Upper body cardio sculpt

Great for a mama who has a toddler and short on time. I did this why my toddler had her short nap. It took a popsicle to finish it when she got up. But I finished and that's what counts!

FitnessMama

Quick upper body circuit (16 mins work + warm up, cool down)

Mobility circuit (thoracic + hips)

Really enjoyed this one. I’ve had to take a few weeks off and this is a great way to start back up again when you have little time. Thank you!

15 Minute 1 weight workout

18 min lightly weighted interval cardio follow along

Cardio interval sweat (chair/bench/box)

Low Impact light weight cardio (+ intensifiers)

My oh my! My core is burning so good! This was a fantastic core workout 🤗

15 min creative core follow along

Joanna

Total body AMRAP

This was quick but very effective! Got my legs burning and the sweat going 😅

Total body mini circuits (dumbbells)

Upper body sculpt pairs (dumbbells)

10 minute core sculpt follow along

19 min Upper body strong (dumbbells)

Bless you for such diversity in workouts! I caught a flu from my son so I modified a bit this workout to be able to complete training for the challenge today ☺️

Quick total body AMRAP

Community

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