Name: Playbook - Niki SugarySixpack - Total body intervals
Uploaded: 2023-05-02T02:26:02.655Z
Duration: 23 min
Description: Total body intervals

Alexandra

Collins Stone

Need:
Dumbbells

I really enjoyed this workout! We’re mixing upper body strength (mainly shoulders) and lower body cardio. All kinds of burning going on here today😄

The lower body exercises don’t have to be weighted. I’d you do weight them, don’t go super heavy if jumping! If you modify to low impact feel free to add a bit more weight but it’s not necessary.

You are picking ONE of these circuits. 

Rest timer is set to 15 seconds for between intervals.

Be sure to focus on form, land lightly and go at a pace that allows you to move as consistently through the interval as possible.

Enjoy!

Take about 15 seconds between each interval. Timer is set to that.

-Keep hips square (side by side)
-Adjust depth of lunge and length of step back for comfort
-Slight forward lean in lunge to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up mainly through front foot for hop, focus on using the glute
-Only go as quickly as you can keep proper form
-Core works along with breath throughout movement (see core breathing tutorial)

Drop lunge

-Raise forward with palms facing each other then raise in a wide ‘V’ with palms facing down
-Keep hips, ribs and head stacked with a light length through torso
-Slight bend in elbows+ knees
-Movement should not come from the body helping to create momentum in the raise
-Core should stabilize as you move. It will have to work hard to keep you in good alignment as you move the weights towards each other
-Control the lowering of the weight
-Core works along with breath (see core breathing tutorial)

Alternating shoulder raise

-land lightly
-feet wider than hips
-Knees and toes point the same direction 
-modify by stepping feet in towards each other 
-core works with breath through the movement. Exhale, connect, move
-move as quickly as you can keep good form and alignment
-hips, ribs and head stay stacked in line, knees and toes point the same direction, light length through the body

Sumo jack

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed. Be sure hips are hinged back and you aren’t just folding forward 
-Lats engaged to support weight, open chest
-length through torso and hips, ribs and head stacked in line

Bent fly

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Start movement with hips hinging back, allowing knees to bend after
-Glutes pull you to sanding and you hop slightly off the ground
-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
-Use glutes and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

Deadlift hop

-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)

Alternating reverse press

Stay as low as you can with good form
-Only go as quickly as you can while keeping good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly
-Core works with breath through the movement

Lateral squat hops

-Be sure that movement is done in a controlled manner
-Exhale to engage deep core to stabilize before extending arm
-Keep hips, ribs and head stacked (in line) to avoid ribs flaring at the top
-Core works along with breath throughout movement (see core breathing tutorial)

Alternating cheer press

Intervals

Drop lunge modifier

Sumo jack modified (tap in)

Deadlift to toes

Lateral Tap Squats

Low impact version

Total body intervals

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!!!

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!

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!

Amber

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!

Victoria

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!

Natalie

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)

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

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

Joanna

Total body EMOM

Long band core

Alicia

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

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

Total body intervals

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