Name: Playbook - Niki SugarySixpack - Upper body (back, biceps + triceps)
Uploaded: 2024-03-28T18:05:10.389Z
Duration: 25 min
Description: Upper body (back, biceps + triceps)

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

Need:
Dumbbells
Chair/bench/box

We target the back, triceps and some biceps today! Be sure to connect with that core!

Move continuously through the pairs. Rest between pairs can be set up for the next pair or around 30-60 seconds. (Time set for this workout had minimal rest between so it may end up closer to 28-30 if you take 1 min between each).

If you need more support in a bent exercise (ex: bent rows), you can lean your butt against the wall, alternate sides in quadruped or sit on the very edge of your bench/chair.

Challenge the weight within good form and core control. Move with intention and really connect with the muscles were working.

This is reps based and a time estimate from my workout. It will vary slightly for everyone.

Enjoy💪

-Press through hands to lift forearms off the floor, recruit triceps
-Drive knee towards chest with control using core for stabilizing and balance 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further out the legs the harder it is
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Tri dip knee drive

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line
-controlled lower of weight

Bent fly

Pair 1

Work until all three rounds are complete.

-extend fully into knee plank for more challenge
-be mindful of ribs flaring out in starting position
-press up and away from the chair using the triceps
-Hands on chair, elbows close in, point towards ground 
-core works with your breath though the movement. Exhale, connect and press back from the chair

Chair Tricep extension

(can also be done kneeling/bent standing)
-Small bend in elbow. Stays the same throughout movement
-Core engages before lat pullback, working along with breath (see core breathing tutorial)
-Lats engage and shoulder blades pull together before pullback
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso. Chin stays tucked

Lat back (sound)

Pair 2

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Hinge at hips. Keep hips, ribs and head stacked
-Elbows go out into a wide ‘V’ from shoulders, not straight out
-Adjust hinge depth as needed
-Lats engaged to support weight. Think shoulder blades pulled together
-Butt against wall or seated for extra support

Wide row

-March knee of opposite leg as you curl weight up
-core works to stabilize. Exhale connect and move
-if balance is an issue be sure to pick a spot a few feet in front of you and look at it rather than looking around
-can modify to lifting just the heel or a lower lift of the leg

March + curl

Pair 3

-Count only rows that use both arms
-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Hinge at hips. Keep hips, ribs and head stacked
-Adjust hinge depth as needed
-Lats engaged to support weight. Think shoulder blades pulled together
-Butt against wall or seated for extra support

Triple row

-1 curl + 1 kick = 1 rep
-Slow and controlled 
-Lats engaged
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing/core hold tutorial)

Kick & curl

Pair 4

Upper body (back, biceps + triceps)

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.

Natalie

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.

Amber

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

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

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!!

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.

Upper body + core

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 (back, biceps + triceps)

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