Name: Playbook - Niki SugarySixpack - Total body mini circuits (dumbbells)
Uploaded: 2024-03-28T18:05:10.180Z
Duration: 20 min
Description: Total body mini circuits (dumbbells)

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

Need:
Dumbbells
Minin loop band (warm up)

Rest up to 1 min between circuits (set as rest in circuit 1)

Work continuously through the circuits (reps given for each exercise) until time is up.

Be mindful of your core working throughout as well as great form.

Move continuously through each exercise with minimal rest if needed.

-Step back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

Step skaters

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-Hips, ribs and head stacked and a light length through the torso for good alignment
-Doesn’t need to be a big range of motion
-See core hold tutorial

Banded opposites left

Banded opposites right

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-legs actively press out against band
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

Banded sumo pulse

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet slightly wider than hip width
-Knees press out against the band
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded bridge

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Arms tap out with control while core stabilizes against excessive movement
-Modify by leaning slightly against something for some added support

Supported boat arm taps

-Movement is driven by core and glutes
-Exhale to engage deep core then move
-Slight pelvic tilt towards ribs at top
-Core works with breath through the movement (see core breathing tutorial)

Tabletop tap

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Elbows under shoulders
-Lower knees slowly and with control and use lower abs to pull them back up/ help control the lowering
-Modify depth of knee lower as needed for keeping good alignment, don’t want to feel this in your lower back (modify depth is you do)
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank with alternating knee taps

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize
-Pull band with control

Side plank band pull right

Side plank band pull left

warm up

Work continuously as possible until time is up.

-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 (see core breathing tutorials)

Sumo deadlift

-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-At start elbows come out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-weight should be about in line with the chest at top, not over your face.
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Twisting chest press

-Move with control. Be especially mindful not to 'fling' the weights out. Controlled movement 
-Core will work extra to stabilize on the press
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly

Pop up + diagonal press

Total body 1

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to raise up for pulse
-Slow and controlled during lowering phase of pulse
-Use glutes and inner thighs to press to standing
-Control weight as you raise to shoulder height and lower
-Core works with breath through movement (see core breathing tutorial)

Sumo pulse + reverse raise

-Press up from the floor, engage chest as you press hands into the floor
-Core should be engaged as you press up off of the floor and lower down. See core hold tutorial in core function section
-Core works with breath through movement. Exhale and engage on exertion
-Modify by raising hands up on a chair/bench or drop to knees

Press up

-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)

Alternating squat to press

Total body 2

Go through each exercise continuously only resting quickly if needed.

-connect to core gently on exhale before arching back
-pullback with your elbows on the mat - helps make sure this doesn’t dump into the low back
-gently extend through chest to comfortable range of motion and stretch
-keep length through your body
-shoulders about over elbows

Cobra

-Extend through the chest. This is where you should feel the stretch 
-Keep length through the body
-elbows about under shoulders(mind could be better aligned here)

Fish

-hinge hips back keeping hips, ribs and head stacked
-upper body moves as once piece
-Should feel the stretch in inner thigh of extended leg
-hold stretch for a few seconds each hinge back

Hinge inner thigh stretch right

Hinge inner thigh stretch left

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

Mermaid right

Mermaid left

-Keep both knees at 90 degrees and rotate at the hip
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned
-lean back into hands to modify

90-90

-Controlled movement
-Stretch arms forward
-Don’t sink deep and over arch back at the bottom
-Round up through thoracic spine(near shoulder blades)
-Breathe along with exercise
-feet about under hips
-length through the torso
-pick something with a height that allows good alignment of hips, ribs and head

Thoracic extension

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side stretch left

Cool down

Total body mini circuits (dumbbells)

Natalie

This was a quick workout but a super effective one!

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

Alexandra

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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!

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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!

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

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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 mini circuits (dumbbells)

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