Name: Playbook - Niki SugarySixpack - Total body EMOM
Uploaded: 2024-03-28T18:05:10.579Z
Duration: 25 min
Description: Total body EMOM

I really enjoy EMOMs, this one was a well rounded sweaty one! 🙌🏻😉

Judit

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 :)

Joanna

Need:
Dumbbells 
Mat

It’sssss EMOM time! Let’s get it!🙌🏼

Rest 60 seconds between circuits if you want or keep moving through.

Exercise tips on on the individual exercise. You can preview each before starting.

Reps for each exercise are with the name of the exercise.

Start every new exercise on the minute.

Goal is to complete the reps given in each minute interval. If you don’t in the very first round cut 1-2 reps after.

What’s left of the minute interval after reps are complete is your rest. May be some or none depending!

Pick a weight that challenges you but allows for good form. Last 2-3 reps of each exercise should be tough.

Shouldn’t be finishing every interval with 30
Seconds left. Weights might not be challenging enough. So either up the weight or reps slightly if that’s the case.

-count each squat
-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

7 Lunge squat lunge (count squats only)

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Reverse press may not allow for full extension of arm at top
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

20 Reverse press

-Feet are wider than hip width. Knees and toes pointing the same direction
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece to hinge on hips, keeping a light length through the torso and hips, ribs and head stacked
-Lats are engage to help support weights as you hinge
-If you struggle to start on the floor, add books or a step/stool to set weights on
-Row weight up towards your torso while glutes hold you in hinged position 
-Use glutes (hamstrings will work some too)and to pull you back to standing and control lower down(picture spreading the floor with your feet)
-Core works with breath through the movement (see core breathing tutorials)

12 Sumo deadlift + close row

-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
-Controlled lower of the weight after curl
-Core works with breath through movement (see core breathing tutorial)

12 Squat + close curl

EMOM 1

-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
-Hips stay square
-Adjust depth of lunge as needed 
-Core works with breath through the movement. exhale, connect and move

20 Walking lunges

-Core stabilizes here!
-Keep hips level, avoid low back dipping
-length through the torso
-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
-Can adjust by sitting hips back some or stay in quadruped

18 Tripod row

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through the ground to move back to the other side 
-Slight forward lean as hips press back
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

20 Alternating side lunge

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

18 Side curl to press alternating

EMOM 2

Total body EMOM

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)

Full body fit AMRAP

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

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

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

monicamora41@hotmail.com

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 EMOM

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