Name: Playbook - Niki SugarySixpack - Total body EMOM
Uploaded: 2023-03-09T17:49:16.015Z
Duration: 25 min
Description: Total body EMOM

Chelsea

Amber

Loves this! Baby was napping and with the demo videos I went into the workout confident and ready to get it done! 💪🏼

Becca

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 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!

Judit

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!!!

Alexandra

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

Caroline

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!

Total body EMOM

Community

More workouts from Niki SugarySixpack