Name: Playbook - Niki SugarySixpack - Total body intervals
Uploaded: 2024-09-14T00:48:43.037Z
Duration: 20 min
Description: Total body intervals

That was super quick and effective! Challenged with heavier weights and it had me dripping sweat!

Julianne

I had to modify this since I am traveling and don’t have weights at my disposal. 😅 I used tension bands and changed a few exercises to make it work for what I had available! Went great!

Natalie

This was a quick workout but a super effective one!

Need:
Dumbbells
Chair/box/bench/couch to rest back on

Move through the intervals with intention. Focus on form. Pick a weight that challenges you!

The intervals are 50 seconds to keep that in mind when choosing a weight.

~15 seconds between each interval. Timer is there for that if you want it! Otherwise, it’s short, so you can just take the time it takes to switch exercises/weights, take a breath and get into position for the next interval!

-Step back and across body only as you can keep good alignment, front foot should remain planted
-Keep range of motion to where you can maintain good form
-Press up through front leg
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

Curtsy lunge alternating

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Keep ribs from flaring as you raise, core stabilizes here 
-Control the lowering of the weight
-Core works along with breath (see core breathing tutorial)

Alternating front raise

-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)

Squat to alternating press

Circuit 1

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at or around hip width
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Squeeze glutes to raise hips back up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Pelvis has a slight posterior tilt at the top(towards face)
-Keep length through the body
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Hip thrust

-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)

Alternating curl to swimmers press

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-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 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

-Lead pull with elbows, only go to shoulder height

Sumo deadlift high pull

Circuit 2

Total body intervals

Perfect for on the road at the farm! Legs felt the burn!

Body weight step circuit

This was such a FAST and entertaining cardio with upper body focus. Absolutely loved it

Alexandra

Carmen

Upper body cardio sculpt

Great for a mama who has a toddler and short on time. I did this why my toddler had her short nap. It took a popsicle to finish it when she got up. But I finished and that's what counts!

FitnessMama

Quick upper body circuit (16 mins work + warm up, cool down)

Mobility circuit (thoracic + hips)

Great sweaty workout. Fit it in before the kids were up!

Christina

Really enjoyed this one. I’ve had to take a few weeks off and this is a great way to start back up again when you have little time. Thank you!

15 Minute 1 weight workout

18 min lightly weighted interval cardio follow along

Cardio interval sweat (chair/bench/box)

Low Impact light weight cardio (+ intensifiers)

My oh my! My core is burning so good! This was a fantastic core workout 🤗

15 min creative core follow along

Joanna

Total body AMRAP

This was quick but very effective! Got my legs burning and the sweat going 😅

Total body mini circuits (dumbbells)

Upper body sculpt pairs (dumbbells)

10 minute core sculpt follow along

19 min Upper body strong (dumbbells)

Bless you for such diversity in workouts! I caught a flu from my son so I modified a bit this workout to be able to complete training for the challenge today ☺️

Total body intervals

Community

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