Name: Playbook - Niki SugarySixpack - Total body EMOM
Uploaded: 2024-03-28T18:05:10.747Z
Duration: 30 min
Description: Total body EMOM

This definitely was more challenging than I expected but I loved it! Just what I needed today 💪🏼🔥

Yulia Panko

Need:
Dumbbells
Mat

~25 min

EMOM (every minute on the minute)
Rest is the time left after you finish the given reps in the interval. Example: if 10 squats takes you 45 seconds of the 60 second interval then you have the left over 15 seconds as rest.

Count each rep in alternating exercises. Ex 14 lunges = 7 each side.

Most likely there won’t be tons of rest. If you find that you aren’t finishing any of the prescribed reps in the first round, you may want to adjust the reps down by 1-2.

Move with intention and control! If needed, take 1 min between circuits.

Enjoy!😁

Rest is what’s left of your interview after the reps are completed.

-Hinge forward with weight on opposite side from working leg
-Core works with breath here but needs to be somewhat engaged for exertion and as weight is overhead 
-Move with intention and control
-if weight overhead is too much, bring it to shoulder.
-During hinge, hips ribs and head are stacked with neutral spine and upper body moves as one piece. No dipping or arching back

8 Snatch to lunge right

8 Snatch to lunge left

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that the low back isn’t over arching at the bottom of the squat (sticking out butt) and ribs aren’t flaring at the top of the press. Keep hips, ribs and head in line.
-Core works with breath throughout movement (see core breathing tutorial)
-alternate sides

10 Alternating step out squat to alternating 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

Circuit 1

-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)

14 Squat to DL

-Choose a weight you can control and keep form
-Move slowly with control
-Core works throughout to keep stable and strong with a weight overhead 
-Step back and sink down to start the movement
-Hips stay square, adjust step back distance and depth of lunge as needed for great form
-Press up through the from glute to standing,
-Keep hips, ribs and head stacked through the movement to prevent rib flare (overhead weight can pull you into rib flare) and overarching the low back
-Chin stays tucked
-Core works with breath through the movement while keeping a light connection(see core breathing/core hold tutorial)

16 Overhead step back lunges alternating

-Start in full plank. Make sure core is engaged
-Hop feet in to wider than hips. This should be a hinged position, not rounded back
-Make sure knees and toes are pointed in the same direction
-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)

12 Sumo deadlift pop

-Core engages starting right before lifting off floor
-Lift up should be driven by deep core engagement
-Keep light length through torso and hips and head stacked in line
-Move with control as you row one arm at a time
-Move slowly with control
-Core stay connected to stabilize and prevent excessive wiggle in movement
-Modify down to knees or hands to an elevated surface 
-Intensify to full plank m

14 Quadruped renegade row

Circuit 2

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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! 🙌🏻😉

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 :)

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

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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