Name: Playbook - Niki SugarySixpack - Upper body (chest, back, shoulders)
Uploaded: 2024-03-28T18:05:10.530Z
Duration: 25 min
Description: Upper body (chest, back, shoulders)

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

Great workout! Took me exactly 31 minutes to complete.

Hanna

Julianne

Need:
Dumbbells (One heavier and one lighter set)
Mat

Move through the tri set until it’s complete. Rest between them for up to 1 min.

Remember good form, move with intention rather than rushing through and be mindful of the core!

This took me around 22 mins so the time is based on that! It will vary a bit person to person! Enjoy 🙌🏼

Move continuously until 3 rounds are complete.

-Hips press back as you hinge torso over front leg
-core stabilizes against wobbly torso as you move
-length through torso, chin tucked in neutral 
-shoulders about over wrists
-Move with intention, row from under shoulder back to the hip

Bent row/kneeling row

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare whenweight is overhead
-Think pelvis and ribs lightly connected by a string with core helping to keep ribs from flaring out 
-Press dumbbells together if using 2
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Seated close press

-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

Tri set 1

-Exhale and connect to core to raise weight 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 over arching of back in the movement

Close raise + press out (8 each)

- With wide sumo style stance, hinge hips back
-length through the torso, neutral spine (stack hips, ribs and head)
- Chest facing the floor
- Pull dumbbells to under your shoulder one at a time then move them back out in front of you
-Use control as you move the weight. Shouldn’t be momentum involved or tons of wobbling in the torso
-Core stabilizes the torso as you move weights

Gorilla lat steps

- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Pullover

Tri set 2

-Keep hips, ribs and head stacked with a light length through torso
-Slight bend in elbows+ knees
-Movement should not come from the body helping to create momentum in the raise
-Core should stabilize as you move. It.will have to work hard to keep you in good alignment as you move the weights towards each other
-Control the lowering of the weight
-Core works along with breath (see core breathing tutorial)

Raise + rotate

-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
-Core works along with breath(see core breathing tutorial)

Floor start chest fly

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Hips hinge back- not just bending at the hips, make sure the hips move back
-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 front raise alternating

Tri set 3

Upper body (chest, back, shoulders)

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!

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)

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

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

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 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 (chest, back, shoulders)

Community

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