Name: Playbook - Niki SugarySixpack - Total body EMOM
Uploaded: 2024-03-28T18:05:10.822Z
Duration: 29 min
Description: Total body EMOM

Woweee!!! Still one of my fave total body workouts! 💪

Julianne

Wow what a workout!! Kicked my butt! 💦💦

Amber

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 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)

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

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 ☺️

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

Community

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