Name: Playbook - Niki SugarySixpack - Upper body + core
Uploaded: 2024-03-28T18:05:10.465Z
Duration: 24 min
Description: Upper body + core

Great! I’m sooo much stronger than I was 9 months ago when I really started doing your workouts  regularly. I can feel it when I’m lifting groceries, etc. Thank you for functional fitness!!

Amber

Oh my gosh! The core work in this had my core feeling like it was on fire. Absolutely fantastic upper body workout! 💪🏼

Loved this one. Love combining upper body with core.

Natalie

Need:
Dumbbells
Mat

A lot of these upper body exercises use the core more than you’d think so be extra mindful of that! Any time the weight is moving out away from your body, your core should be working!

Take up to 1 min after completing the full time for a circuit.

Move at a pace you can make the whole rounds and choose a weight that is challenging but allows for good form!

Enjoy!😁

-Exhale and connect to core to raise weights up to shoulder height. Palms facing each other in a hammer grip
-Bring weights in towards the shoulders as you inhale and then punch them back out deepening the core connection
-Keep length through the torso and hips ribs and head stacked
-Core engagement should prevent rob flare or arching of back in the movement

Raise + punch

-Keep upper arm still, all movement comes from the elbow driven by tricep
-Bend is a hinge of the hips, doesn’t have to be deep, adjust for comfort
-length through torso, sit glutes back
-Core works along with breath through movement (see core breathing tutorial)

Bent Tricep kick

-Start in plank. Core working to hold you in good plank position. Hips in line, not sagging or hiking up to the sky. Length through the torso.
-modify with hop back to lifted quadruped
-hop feet in to hands, be sure you are hopping into a hinged/deadlift form rather than big rounded back. Can modify hands up onto a step if needed
-hips are hinged back during the row, lats are engaged. Pull back and up- think J motion rather than straight up 
-Can raise torso up into a higher hinge
-core works with breath through the movement. Exhale, connect and move on exertion

Pop row

Circuit 1

-intensify by lifting into full plank
-alternatively this could be raised up on a higher surface instead of on knees
-deep core is engaged through entire movement (see core hold tutorial in core function section)
-hips ribs and head are stacked in line
-elbows go back in a wide V not straight out to sides (better for shoulders)
-chin is tucked
-light length through torso

Modified or full push up

-Core works with breath through the movement. Exhale, connect & move
-Keep the upper arm as still as possible throughout
-Movement comes from the elbow joint
-Elbows go to 90 degrees
-Slow lowering of weights- please watch your head!
-Palms face each other

Skull crusher

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Keep good alignment in plank. Modify to lifted qudruped(knees bent) if needed
-Raise hands/weights up on a step or low stool to modify
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted burpee

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-Arms are slightly bent at the elbows and stay that way throughout
-Movement happens at the shoulder not elbows
-Recruit chest to pull arms together, meeting at the front of your body
-Arms angle slightly down from shoulders, not straight out to the side
-Glutes squeeze to hold your body up, slight anterior pelvic tilt (towards ribs)
-Core works along with breath(see core breathing tutorial)

Circuit 2

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Hold weight with elbows at a right angle
-Legs alternate extending out to straight
-Modify by leaning slightly against something for some added support or lowering feet to the ground
-Keep an open chest and length through the torso

Boat extension + weight hold

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep legs wide for more stability
-Bend knees to lifted quadruped position to modify 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Quadruped weight shift

-connect to core and use it to lift hips off of the ground and towards the weight
-control the lower to the ground rather than letting hips slam back down
-hold weight overhead straight up from the shoulders

Hip lifts to weight

Core circuit

Upper body + core

It only looks easy… 2nd round was a kill 😊🏋️‍♀️

Joanna

Kasey

Chloe

Triceps & Core

Samantha

Mallory

I need help with the tricep press. I’m not even sure how to do this without hurting your wrists!

Missy

Upper body mix

Christina

Loved it! Even when I fall off the wagon for a bit your workouts makes me feel good and want to get back on a regular schedule!

Hannah

Loved trying out the new weights I got for Christmas! This workout was perfect for it!

Dumbbell upper body

25 minute upper body follow along (dumbbells)

I love the follow along! Finished after a long shift at work on my feet. Always feel better after and never regret it

Alexandra

Loved this one! Great way to get both upper body and cardio in.

Great workout! My only issue was you called the single arm db snatches cleans 😝

Rachel

24 Min Upper Body & Cardio follow along

Upper body mini circuits

Really enjoyed this upper body! Lots of fun!

Julianne

It was awesome. I had to modify the last two exercises because my core is a bit weak still. Had a busy day so glad I still did a workout.

Carmen

I was ultra short on time today and almost decided to skip my work out but instead did this whole workout only twice through rather than the three times stated. Still got sweaty and a great burn - glad I got it in. Now I gotta go!

22 min upper: triceps, biceps + some shoulders (dumbbells)

Hanna

Loved this one & the motivational talk at the end!!! Thanks for great workouts & a positive mentality.

22 min upper: triceps, biceps + some shoulders follow along

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

Upper body + core circuits

This was great, I was able to squeeze it in when I didn’t have much time.

19 min Upper body strong (dumbbells)

Liked it so much I finished the round I was in even after the 20 minutes was up🔥

20 min upper body AMRAP circuit

Upper body sculpt pairs (dumbbells)

Shoulders + biceps burner

Love how it targeted. My upper back / posture appreciates this💪✨

Back, chest & shoulders

Raeanne

Omg. This is the worst and the best all at the same time. 😅

Upper body + sneaky core

Norma

Upper body sculpt

My arms are jello! 😂 Wow this really targeted all the areas it said it would. Loved it!

Biceps, triceps + chest + warm up

I underestimated that chair tricep exercise. I shouldn’t have! My arms are on fire 😅🔥

Upper body (back, biceps + triceps)

Absolutely loved this workout! 💪🏼🔥

Upper body pairs

Upper body circuit

Upper body (triceps, back + shoulders)

Upper body mini circuits (chest, shoulder + triceps)

Upper body cardio sculpt

My arms are screaming! The l curls got me good 😂 I’ll do this workout again! So good!

Pamela

Collins Stone

Upper body AMRAP

Chest, back and shoulders

All over upper body

What a challenging combination of exercises! An amazing upper body workout!

Upper body tri sets (chest, triceps, shoulder)

I think there may be a few left sides left out in the first circuit!

Upper body mini circuits (back, biceps + shoulders)

Loved this! The burnout killed my shoulders 👍👍

Upper body circuits (shoulders, chest, tri)

This was a super fun and quick workout while being very effective!

Great workout! Took me exactly 31 minutes to complete.

Upper body (chest, back, shoulders)

This was quick but so much fun! Hit a lot of places in my upper body and core that felt so good!

Courtney

Upper body (core, biceps, triceps + shoulders)

3 rounds done in 24 minutes! This was such a great upper body burner!

Upper body + core

Community

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