Name: Playbook - Niki SugarySixpack - Upper body (core, biceps, triceps + shoulders)
Uploaded: 2023-10-06T00:46:07.479Z
Duration: 25 min
Description: Upper body (core, biceps, triceps + shoulders)

This was a tough one! Really got my core along with my upper body 💪🏼

Julianne

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Judit

Excellent!! Best upper body I’ve ever done!

Natalie

Need:
Dumbbells
Mat

Lots of good core work involved here so be mindful and intentional with how you use your core within each exercise.

These are timed circuits. If you run out of time and have only done one side of a 2 sided exercise, finish the other side before moving on! Keep it even😬

Try to keep moving within the circuits and keep rest minimal between fully completed circuits (~30-45 seconds).

-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Avoid using momentum and hips to help weight up
-Core works along with breath throughout movement (see core breathing tutorial)

Curl to side curl (6 each)

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare because of weight overhead
-Think pelvis and ribs lightly connected by a string
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)
-Avoid elbows moving far out to the side

Overhead Tricep extension

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Core stays connected through the movement to stabilize and support as you press
-Modify by leaning slightly against something for some added support
-Keep control during the press
-Core still works with breath through the movement while connected. Exhale and deepen/reaffirm the connection with exertion

Boat press

Circuit 1

-Be sure that movement is done in a controlled manner
-Exhale to engage deep core to stabilize before extending arm
-Keep hips, ribs and head stacked (in line) to avoid ribs flaring at the top
-Core works along with breath throughout movement (see core breathing tutorial)

Kneeling hammer press right

Kneeling hammer press left

-Core is engaged throughout the exercise to support two point position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep lifted leg at hip height and avoid big leaning shift to one side 
-length through torso, chin tucked in neutral 
-shoulders about over wrists
-Tricep extension happens with control
-Move slowly and with intention

2 point Tricep extension right

2 point Tricep extension left

-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

Circuit 2

-Ideally keep hips level, even side by side and stable throughout movement. Avoiding one hip dropping and one hiking up or one pulling back
-Only go to range of motion in thoracic rotation. Don't push to discomfort
-Rotation should come.mainly from the thoracic spine, not the low back
-Core stabilizes torso through the movement
-exhale, connect to the core and then move

Thoracic chop right

Thoracic chop left

-Stand with soft stance(tiny bend in knees/hips) not super rigid like a toy soldier.
-extend hand with weight in it up and step opposite leg out to the sode
-Exhale, connect to the core and bring knee and elbow together.
-Core stabilizes and helps maintain balance when on one leg and is used to help lift the leg
-Keep length through the torso
-avoid tucking pelvis under
 -Avoid over arching back when weight is overhead

Standing cross crunch right

Standing cross crunch left

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Only lean back as far as you can keep core control
-keep length through the torso and hips, ribs and head stacked in line rather than rounding.
-press weight from side to side as opposite leg extends
-Core stabilizes as you shift weight and move leg

-Modify by having feet down. You can lift one as you extend weight out for a middle intensity

Boat + lateral press

Circuit 3

Upper body (core, biceps, triceps + shoulders)

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

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!

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!

Amber

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!

Collins Stone

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

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

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

Total body mix

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!

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! 🔥🔥😃

Upper body (core, biceps, triceps + shoulders)

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