Name: Playbook - Niki SugarySixpack - Total body mini circuits
Uploaded: 2024-03-28T18:05:10.590Z
Duration: 26 min
Description: Total body mini circuits

This targeted all the areas I wanted it to! Got me super sweaty! I’ll come back to this one again 🤗

Need:
Dumbells

Take up to 1 min between each circuit.

Low impact modifiers given for the burnout!

Stay intentional with your form. It's easy to fly through exercises without thinking and wonder why we don't feel a burn in the muscle we thought we would. Move intentionally, focus on those muscles driving the exercise and maintain control!

As always we wanna be aware of what our core is doing in each exercise. Make sir sits being used functionally to support each movement (core function section).

-Hips are square
-Glide forward with control then use the front glute to push you back to standing. This more of a sliding forward motion than a dropping down like a split squat or lunge would be
-Lats are engaged to support the weight while slightly hinged forward
-Keep front foot firmly planted on the ground
-Core works with breath through the movement. Exhale and connect with exertion

Anterior reach lunge right

Anterior reach lunge left

-Hinge hips back with all the same form you usually would (neutral spin, lats helping, length through torso, core supporting)
-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust hinge at hips depth as needed
-Lats engaged to support weight
-length through torso

Bent curl

-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)
-Hips 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

Lunge squat lunge (Count squats)

Mini circuit 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 press to standing
-Core works with breath through movement (see core breathing tutorial)

High pull:
-Lead with the elbows
-Only raise them to shoulder height
-Controlled lower of the weight
-Core works with breath through the movement. Exhale, connect to the core and move.
-Keep length through the torso, slight bend in the knees, good alignment (hips, ribs + head stacked)

Sumo squat + high pull

-Be sure hips, ribs and head stay stacked in good alignment, hips shouldn't need to help weight up
-Switch palms facing shoulders to thumbs facing shoulders each rep
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Side curl switch

-Hinge slightly back into a high chair squat
-Weight is pressed back in balls of feet and heels but big toes are in contact with floor too
-Keep hips ribs and head stacked in line and length through torso
-Step back into a lunge sinking deeper than you were in chair squat
-Core works with breath through movement (see core breathing tutorial)
-Raise only to shoulder height
-Controlled lower of weight

Crescent chair + alt front raise

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Start RDL movement with hips hinging back to lower as range of motion allows while keeping a neutral spine 
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-core supports the movement
-lats engage to support 
-Use glutes and hamstrings to pull you back to standing

RDL + Pulse (count full rdl reps)

Mini circuit 2

-Feet are about hip width, 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 hop feet together
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Squat jack

-Sit back and sink down to starting position
-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 raise up slightly and hop, engaging the glutes to drive you up
-Aoft, controlled landing as you aloghtly lower during pulse
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement(see core breathing tutorial)

Hop pulse

Burnout

Squat jack modifier

Pulse hop modifier

Burnout modified

Total body mini circuits

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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)

Julianne

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

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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 :)

Total body EMOM

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

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This was a quick but super effective workout!

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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 ☺️

Amber

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

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

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 mini circuits

Community

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