Name: Playbook - Niki SugarySixpack - Upper body AMRAP
Uploaded: 2024-03-28T18:05:10.475Z
Duration: 23 min
Description: Upper body AMRAP

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

Pamela

Collins Stone

Need:
Dumbbells
Mat

AMRAP time! We’re going for as many rounds as possible in the time limit! Still focus on moving with intention and keeping good form. We’re not speeding through for a couple extra reps. Quality reps will serve you best!

Be sure to pick a weight that challenges you but there’s also no rest so don’t be worried about switching weights as you go if needed, especially the end. We want it challenging but doable.

The focus is upper body but remember that core comes along in all workouts! There’s a few here that you should really be focusing on using the core for support and stability in the movement.

Enjoy!

-Move with control
-Only as quickly as you can keep good form
-When hopping feet in, think deadlift form and position. Hips hinges. Back isn't rounding
-length through the torso in movement
-Reverse row once feet are hoppes in. Make sure lats are engaged and core is working to support spine
-In the curl to press, make sure your ribs don't flare out at the top. Core connection helps here
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Pop row combo

-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

-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

-Each curl is a rep
-Slow and controlled lower
-Body/hips should not help get the weights up
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing tutorial)

L curl

-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

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize
-Slow and controlled with weight. Elbow rows up towards ceiling
-Weight stays in line with shoulder as it presses away from the body. Avoid allowing it to fall behind and pull you off balance

Side plank row + T right

Side plank row + T left

-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

AMRAP

Upper body AMRAP

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

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 AMRAP

Community

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