Name: Playbook - Niki SugarySixpack - Total body AMRAP
Uploaded: 2023-03-09T17:49:16.090Z
Duration: 25 min
Description: Total body AMRAP

Talia

Awesome!! Since it was my first day back I didn’t go 10 minutes exactly but wow! I am so looking forward to working out with you on a regular basis very soon!! Your input on the exercise and form was very helpful and appreciated!!

Ashley

I’ve loved your workouts for a while! You always have solid material. Anything I’ve tried from you has always seemed 100 percent and then some. It’s thoughtful, intentional, and you just seem genuine. So glad I found you. Will continue supporting you here also!

First workout on the app. So impressed with how quick it was, how incredibly impactful!

Raeanne

Love the appearance by Noah. I have a 3 year old that often joins my workouts and he will love this!!!

Jane

Need:
Dumbbells
Chair/box/bench

AMRAP (as many rounds as possible)

This workout is split into upper an body + lower body circuit! Try to take less than 1 min between the two circuits.

Pick weights that are challenging but allow good form.

Move with as little rest as possible between the circuits.

If you end on the split squats and don’t get to the second side, I’d go ahead and finish that other side to keep things even 😁 should add less than a min!

Enjoy!! You got this!

Move as continuously as possible until time is up.

-Engage glutes and inner thighs to press through the floor from seated to standing
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching
-Core works along with breath (see core breathing tutorial)

Sumo sit squat

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Hinge and sit back to tap the chair
-Lats engage to help support weight
-Use glutes and inner thighs to press up to standing
-Weight is not resting in the chair, just a quick touch
-Core works with breath through movement (see core breathing tutorial)

Chair tap

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Sit back towards the chair as you sink down
-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)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Bulgarian split squat right

Bulgarian split squat left

Lower body AMRAP

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare whenweight is overhead
-Think pelvis and ribs lightly connected by a string
-Press dumbbells together if using 2
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Close press

-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing tutorial)
-Can use 2 lighter weights actively pressed together or 1 heavier weight

Close curl

-if kneeling, keep hips square in lunge stance or modified to back knee down
-Keep hips, ribs and head in a stacked line throughout movement by hinging forward at hips
-Lats engage to support weight during row
-Core works with breath through movement (see core breathing/core hold tutorials in core function section)
-Modify depth of lunge and amount of lean as needed
-Repeat reps on both sides

Bent row

-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-At start elbows come out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-weight should be about in line with the chest at top, not over your face.
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Twisting chest press

Upper body AMRAP

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

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