Name: Playbook - Niki SugarySixpack - Total body EMOM
Uploaded: 2023-06-03T18:30:46.152Z
Duration: 29 min
Description: Total body EMOM

Are you using 20’s the whole time?? That is BEYOND amazing

Alexandra

Amber

Great set of exercises! Definitely on my favorite’s list.

Joanna

This was a tough one! That first circuit with all the core exercises had me dying 😂 the burn was intense! 🔥 Thanks for this one Niki!

Victoria

Such a good one, core activation to start was most excellent!!

Caroline

Wow! What an intense total body workout! Really liked the core portion at the beginning, it woke my inner core up nicely. 🙌🏻🔥

Judit

Natalie

Collins Stone

Need:
Dumbbells
Mat

EMOM (Every minute on the minute)

Reps are next to the name of the exercise. Do the set reps in the minute interval given. Whatever is left is your rest!

Optional 30 seconds between fully completed circuits.

Pick a weight that is challenging but allows good form.

Move with intention, quality over speed!

Start the exercise on each minute. What’s left is your rest.

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep legs wide for more stability
-Bend knees to lifted quadruped position to modify 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

16 Weight shift

-Engage core before starting the exercise (core hold technique)
-Lean back only as far as you can keep proper deep core connection
-Keep length through the body
-Move slowly with intention
-Core stabilizes you through the movement and drives the twist and lifting of limbs

16 Boat march

-Core works with breath through the movement as we maintain core connection (see core hold tutorial)
-Exhale,connect to the core and lift legs up
-Exhale as you move weight and lower leg, deepen and check in with your connection and move in subsequent reps as you stay connected
-Back should stay neutral, avoid smashing it to the ground or allowing over arching. Core helps with this
-Can modify by resting legs on the ground and lifting for each rep rather than holing them up

16 weight switch + leg lower

EMOM 1

-Start in plank, hop in for a deadlift, curl weights to shoulders, squat down and press
-Move with intention here. There should be distinction between your squat/deadlift
-Keep good form for each portion of this combo rather than rushing through
-Core works with exertion: in plank, driving up for deadlift, curl, driving up for squat and press

-In the deadlift be sure to keep a neutral spine, lats help support weights, core works to support spine, glutes pull you to standing and your torso hinges on the hips. Think door hinges. Torso move as as one piece

-In the squat, sit back and down, staying more upright than in the deadlift. Some hinge forward is fine. Be mindful not to hunch forward or over arch low back, think neutral spine and length. Drive through the floor standing

8 Man maker

-Hinge at the hips to start. Hips drive forward to create momentum and help you shrug weights to the shoulders, landing in a quarter squat.
-Keep length through the torso, hopes ribs and head are stacked in line
-Core works with the breath through the movements 
-lats should support weight when hinged. chest should stay open, not letting shoulders round and weights pull you into a hunched position
-avoid back over arching
-move weight with control
-can sub curl to press with the hinge if needed

12 Snatch

-Feet are wider than hip width
-Start movement in hinged position with weights rested in the floor
-Exhale, connect to core and row before glutes and inner thighs bring you to standing
-Imagine splitting the floor with your feet as you pull up to standing
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Lower to your max range of motion that allows you to keep good form/not over arch or round your low back
-Core works with breath through the movement (see core breathing tutorials)
-Knees bend here after the hinge for added range of motion. This is not a straight leg deadlift

12 Bent row + sumo deadlift

EMOM 2

-Keep hips square (even with each other) when setting up legs
-Press through the front leg actively using the glute to drive you up to standing
-Modify depth and how far your legs are split apart to be more comfortable
-Core works along with breath (see core breathing tutorial)
-control weight during curl

20 Lunge + curl

-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
-Palms start facing you and rotate to face out as you press up
-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)

18 Squat + alternating swimmers press

-feet placed wider than hips with knees and toes point the same direction
-glutes and inner thigh drive the movement to standing
-Control the lowering and pulse with the muscles so that you’re no just bouncing on the joints
-Core works along woth breath in movement. Exhale, engage, move
-hips,ribs and head stay stacked. Be especially mindful of rib flare at the top of the raise

12 Sumo pulse squat + front raise

EMOM 3

Total body EMOM

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!

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!!!

This was an amazing cardio circuit, will certainly be revisiting!!

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!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Missy

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Core rehab - upper ab + rib flare

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Total body EMOM

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