Name: Playbook - Niki SugarySixpack - Upper body (core, biceps, triceps + shoulders)
Uploaded: 2024-03-28T18:05:10.555Z
Duration: 25 min
Description: Upper body (core, biceps, triceps + shoulders)

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

Courtney

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)

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

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!

Upper body (core, biceps, triceps + shoulders)

Community

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