Name: Playbook - Niki SugarySixpack - Total Body AMRAP
Uploaded: 2024-03-28T18:05:10.666Z
Duration: 26 min
Description: Total Body AMRAP

Don’t be fooled by the low impact-looking exercises, you’ll be dead by the end - in a good way!🥵💪🏻💦🙌🏻

Judit

I’m in the first pregnancy trimester and I feel better with Niky’s workouts. Thanks!

monicamora41@hotmail.com

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 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)

Julianne

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! 🙌🏻😉

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

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

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

Quick full body AMRAP

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!

Total Body AMRAP

Community

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