Name: Playbook - Niki SugarySixpack - Total body AMRAP
Uploaded: 2024-03-28T18:05:10.167Z
Duration: 18 min
Description: Total body AMRAP

Joanna

Need:
Dumbbells
Mat

AMRAP (as many rounds as possible). This is the goal for both of these circuits. The only caveatis to make sure you're moving at a pace that allows good form!


I had very little time and this is what I did! Almost skipped it but ended up being so happy with what I got done with the time I had. You got this! What what you can with what you have. Consistency, not perfection.

You can add a little rest between the 2 circuits if you’d like. I did them back to back.

Challenge yourself with the weights as long as you feel good about your form and feel the correct muscles working! I had to drop down for the sumo deadlift because all I could feel was my hamstrings 😄 dropped the weight a little and got much more glute and inner thigh activation!

Move as continuously as possible until time is up.

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-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 inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)

Sumo deadlift

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement(see core breathing tutorial)

Goblet squat

-Hinge at the hips to start the movement
-Torso moves as one piece with hips, ribs and head stacked in line
-Lats engaged to support weight
-Glutes drive the hips forward to swing the weight/s
-Arms shouldn’t lift weights up - they just swing with force of hips. It’s ok if they aren’t reaching shoulder height
-Keep control of the weight
-Feet firmly planted from heel to big toe with weight mostly in the heels and balls of feet
-Core works with breath through the movement. Exhale and connect on exertion (swing)

KB/DB swing

Lower body AMRAP

-Slight bend in knees and hip shift back to help drive the weights up as you press. Think pop slightly off the ground as you push for some help
-Chin stays tucked
-Arms stay in line with ears when extended up- don’t let the weight start to pull them forward of or behind your head
-Core works here to stabilize and keep good alignment especially when arms are extended. We don’t want ribs flaring there
-Exhale, connect to the core and move 
-Weight can be slightly heavier than your usual shoulder press here because of the lower body’s involvement

Push press

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Keep good alignment in plank. Modify to lifted qudruped(knees bent) if needed
-Raise hands/weights up on a step or low stool to modify
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted burpee

-Start in a plank position with one leg pulled forward as if in the bottom of a lunge
-Hop feet off the ground to switch positios of the front and back leg
-Row with the side of the leg that is back
-exhale connect and move. This applies to the hopping of the legs and the row. Breath with the movement. Core works along with the breath
-modify with back knee down
-Keep length through the torso
-Avoid rounding of the back

Switch row

Upper body AMRAP

Total body AMRAP

Natalie

This was a quick workout but a super effective one!

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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!

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18 min lightly weighted interval cardio follow along

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

15 min creative core follow along

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

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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 ☺️

Total body AMRAP

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