Name: Playbook - Niki SugarySixpack - Total Body AMRAP
Uploaded: 2023-03-09T17:49:16.079Z
Duration: 26 min
Description: Total Body AMRAP

Jaclyn Bouciegues

holyyyy molyyy. first workout in a week and it killed me!!!! got 2.5 rounds in the 26 min. 🥵🔥🥵🔥

Saryn Johnson

Hillary

So good, I only had time for one set but it felt good.

Christina

Loved this workout! I only had 20 minutes so I got in 2 rounds.

Laura

Need:
Dumbbells

AMRAP(as many rounds as possible in the time given)

If you’re also pregnant, be sure to adapt, modify and adjust as needed. AND make sure you’re confident in your core function and connection! (See the core function section or prenatal tri 1 follow alongs for more on this)

Otherwise, choose weights that are challenging but doable with good form! AMRAPS can be tough😄 work consistently, you may need to drop weight at the end to keep form because there’s little to no rest here. It’s also ok to find yourself slowing as time goes on so don’t crush yourself in the first round. Work steadily and consistently.

Enjoy!🙌🏼

Move as continuously as possible. Take quick breaks as needed.

-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 press over (count each squat)

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Slight forward lean in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Sit butt back and down towards back leg
-Press up through front foot, focus on using the glute 
-curl as you come I or once you get to standing 
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Split squat + curl right

Split squat + curl left

-count each lunge
-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
-Press through mainly the front leg to standing in lunges
-Hips stay square
-Adjust depth + how far you step back in lunge as needed
-Sit back and down in the squat with cheat open (think I could read your shirt)
-Hios ribs and head stay stacked in line during both movements to prevent over arch of back or flaring of ribs
-Press through the floor to standing
-Core works with breath through the movement. exhale, connect and move

Lunge squat lunge (count each lunge)

-feet placed wider than hips with knees and toes pointing the same direction
-glutes and inner thigh drive the movement to standing and control the pulse 
-Raise weight to shoulder height at top of squat 
-Core works along with breath in movement. Exhale, engage, move
-hips,ribs and head stay stacked. Be especially mindful of rib flare at the top of the press

Sumo pulse + front raise

-Hold weight at 90 degrees throughout
-Rotate weight up until elbow reaches shoulder height
-Controlled movement!
-Keep light length through torso. hips, ribs and head stacked to prevent rib flare and back over arch

90 degree rotation (8 each side)

-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)

Deadlift to squat (8 each)

-Cound each lunge as a rep
-Choose a weight you can safely hold overhead as keep control with. Be sure the ribs are tucked, not flaring out and causing the back to arch
-Step back and across body only as you can keep good alignment, front foot should remain planted and knee should stay near the ankle- not leaning way far out
-Keep range of motion to where you can maintain good form
-Press up through front leg
-Controlled movement
-Core works with breath throughout movement, you want a light connection throughout to maintain support weight overhead (see core breathing/core hold tutorial)

Overhead curtsy (6 each side)

AMRAP circuit

Total Body AMRAP

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

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

Niki

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

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!

Total Body AMRAP

Community

More workouts from Niki SugarySixpack