Name: Playbook - Niki SugarySixpack - Upper body cardio sculpt
Uploaded: 2024-03-28T18:05:09.965Z
Duration: 20 min
Description: Upper body cardio sculpt

This was such a FAST and entertaining cardio with upper body focus. Absolutely loved it

Alexandra

Carmen

Need:
Mat
Light weight (~5-15)
Potentially chair/box/bench (pop overs and incline tricep press can also be done on the ground)

Move through a full round before taking a 30-45 second break.

Be sure you’re core is working functionally here and supporting you in the movements! A lot of them are core intensive.

Move with intention and good form.

-Weight presses up in front of face. Don’t bring it too close to your face!
-When weight is down, feet are together. As you press weight, feet hop out
-land lightly
-modify by tapping one foot out as you press weight
-core works with breath

Press jacks

-Press up from the floor, engage chest as you press hands into the floor
-Core should be engaged as you press up off of the floor and lower down. See core hold tutorial in core function section
-Core works with breath through movement. Exhale and engage on exertion
-Intensify by pressing up into full plank rather than on knees
-modify by stepping feet up and stepping to standing instead of hopping

Press up burpee

-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

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Wrists roughly under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move as quickly as you feel comfortable keeping good form
-Land softly as possible

Pop overs

-Press through hands to lift forearms off the floor, recruit triceps 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further back the legs the harder it is on core and triceps. Err on the side of closer legs later in pregnancy for the sake of your core
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Incline tricep press

-Move with control
-Only as quickly as you can keep good form
-Use a weight you can control while punching
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly
-Modify by stepping up and back instead of hopping up

Pop up punch

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep legs wide for more stability
-Bend knees to lifted quadruped position to modify 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Lifted quadruped weight shift

Upper body circuit

Upper body cardio sculpt

Natalie

This was a quick workout but a super effective one!

Total body intervals

Body weight step circuit

Great for a mama who has a toddler and short on time. I did this why my toddler had her short nap. It took a popsicle to finish it when she got up. But I finished and that's what counts!

FitnessMama

Quick upper body circuit (16 mins work + warm up, cool down)

Mobility circuit (thoracic + hips)

Really enjoyed this one. I’ve had to take a few weeks off and this is a great way to start back up again when you have little time. Thank you!

15 Minute 1 weight workout

18 min lightly weighted interval cardio follow along

Cardio interval sweat (chair/bench/box)

Low Impact light weight cardio (+ intensifiers)

My oh my! My core is burning so good! This was a fantastic core workout 🤗

15 min creative core follow along

Joanna

Total body AMRAP

This was quick but very effective! Got my legs burning and the sweat going 😅

Total body mini circuits (dumbbells)

Upper body sculpt pairs (dumbbells)

10 minute core sculpt follow along

19 min Upper body strong (dumbbells)

Bless you for such diversity in workouts! I caught a flu from my son so I modified a bit this workout to be able to complete training for the challenge today ☺️

Upper body cardio sculpt

Community

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