Name: Playbook - Niki SugarySixpack - Upper body circuit
Uploaded: 2024-03-28T18:05:10.411Z
Duration: 28 min
Description: Upper body circuit

Need:
Dumbbells
Mat

We hit all over the upper body here! Move with control and be intentional about form.

As always be mindful of your core working with your breath through the movements- core function section for more on that!

Challenge yourself on the weights while allowing good form. The last few reps each exercise should be tough/you’re ready for a break.

There is a 30 second timer you can use for between rounds or you can go through as a consistent circuit, you’re choice!

Time will be slightly different for each person because the workout is for reps and rounds. The 25 mins is to give an idea give or take a few minutes.

Enjoy 🙌🏼

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring using your core connection as you press out
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Close curl to press out

-Hinge hips back
-Torso should move as one piece with hips, ribs and head staying ‘stacked’ to maintain a neutral spine
-Deep core engages with exertion (works along with movement and breath)
-Lats engaged to support weight
-Glutes pull you back to standing position
-Only go as quickly as you can stay in control in of weights in movement
-Keep hips ribs and head ‘stacked’ so that ribs don’t flare at the top of press
-Land lightly
-Repeat reps on both sides

DB power snatch right

DB power snatch left

-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 (1 kick + 1 curl = 1 rep)

-Slight bend in knees and hip shift back to help drive the weights up as you press. Think pop slightly off the ground as you push for some help
-Chin stays tucked
-Arms stay in line with ears when extended up- don’t let the weight start to pull them forward of or behind your head
-Core works here to stabilize and keep good alignment especially when arms are extended. We don’t want ribs flaring there
-Exhale, connect to the core and move 
-Weight can be slightly heavier than your usual shoulder press here because of the lower body’s involvement

Push press

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Hinge at hips. Keep hips, ribs and head stacked
-Adjust hinge depth as needed
-Lats engaged to support weight. Think shoulder blades pulled together
-each row is a rep

Bent row to wide row (count each row)

-Deep core works with your breath throughout the movement! (see core breathing tutorial/core hold). Exhale, connect, move. Can also maintain a light connection throughout.
-Keep hips ribs and head stacked in good alignment and a light length through body
-Core should help prevent low back from over arching
-Core should help resist the urge to let ribs flare, core connection helps keep them down
-Move slowly and with control

Pullover

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-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
-Glutes squeeze to hold your body up, slight anterior pelvic tilt (towards ribs)
-Core works along with breath(see core breathing tutorial)

Chest fly

Upper body circuit

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 (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 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 circuit

Community

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