Name: Playbook - Niki SugarySixpack - Total body mix
Uploaded: 2023-09-14T17:46:01.894Z
Duration: 26 min
Description: Total body mix

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Amber

Collins Stone

Need:
Dumbbells
Box/bench/sturdy chair

Move through the exercise pair/triset as non stop as possible.

Focus on good form and a weight that challenges you!

Take up to 1 min between completed pairs/trisets  before starting the next one if needed.

Time is estimated from when I did the workout. It will vary a bit person to person!

Move through 3 rounds non stop as possible.

-Weight starts on one side as you squat and presses to the other side as you press to standing
-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 + pressover

-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

Chest press

-hinge slightly at the hips. Torso should move as one piece with hips, ribs and head staying ‘stacked’ to maintain a neutral spine
-use glutes to drive the movement to standing
-momentum from hips helps drive weight up to shoulders as you move
-stay in control of the weight throughout
-Lats engaged to support weight as you hinge slightly
-Only go as quickly as you can stay in control in of weights in movement
-Core works along with breath in the movement. Exhale, connect, move

To modify
Slow down to distinct hinge, raise to standing and curl

Db hang clean

Tri set

-1 full + 1 pulse = 1 rep
-Hips are driven up by the glutes
-Back on the chair/box under shoulder blades
-small range of motion driven by the glutes during the pulse 
-slight posterior (towards face) pelvic tilt at the top
-Right under shoulder blades on the box/bench
-Be sure not to over arch the low back at the top. Goal is a line from shoulders to knees

Hip thrust + pulse (full + pulse = 1)

-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.
-Palms are facing you
-arms come out from shoulders around 45 degrees but adjust for comfort. 
-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

Reverse chest press

Pair 2

Move continuously until 3 rounds are complete.

-Start in half kneeling position and row
-row: keep length through the torso, row from under shoulder back to hip
-with majority of weight in the front leg press up to standing in a split squat position
-Really press through the front leg using the glute to drive you to standing
-Core works with breath through the movement. Exhale to engage & move on exertion
-Keep control during lowering phase
-Slight forward lean to keep optimal alignment of hips, ribs and head
-hips stay square

Row + low split squat right

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Sit back towards the chair as you sink down
-Can have very slight forward lean in split squat 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 through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)

-weight held overhead. Be sure to pack the shoulders and keep core gently engaged throughout for support

-Weight can be held at 90 degrees in front of the face instead of overhead if needed.

OVHD Bulgarian split squat (sub 90 hold) right

Pair 1

Total body mix

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!

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!

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

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!

Total body intervals

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

Total body mix

Community

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