Name: Playbook - Niki SugarySixpack - Upper body mini circuits (back, biceps + shoulders)
Uploaded: 2023-10-06T00:19:30.612Z
Duration: 24 min
Description: Upper body mini circuits (back, biceps + shoulders)

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Judit

Need:
Dumbbells
Mat

Rest up to 1 min between circuit 1 & 2.

Move with control and intention here, be aware of what you core is doing within each movement.

There's lots of 'sneaky' core here especially in the first circuit.

Pick a weight that is changing enough to feel like you want to quit those last 2-3 reps each time but allows good form.

Enjoy! Let me know how you liked it😄

Time is based on me! It will vary slightly for each person.

-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

Weight shift

-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

-Core is engaged throughout the exercise to support trips position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep lifted leg at hip height
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked in neutral 
-shoulders about over wrists
-Move slowly and with intention

Tripod row right

Tripod row left

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

Curl to side curl

Circuit 1

-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing tutorial)
-Can use 2 lighter weights actively pressed together or 1 heavier weight

Close curl

-Can be done kneeling or standing
-if standing keep 'soft' stance, not stiff and locked out through the joints
-Exhale, connect to core before raise weight
-raise tomahouker height
-try not to use momentum or hips to help weight up

Close front raise

-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 hopped in. Make sure lats are engaged and core is working to support spine
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Reverse row hop in

-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 and curl is a rep individually

Curl to wide row

Circuit 2

Upper body mini circuits (back, biceps + shoulders)

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

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

Julianne

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

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

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

Upper body (core, biceps, triceps + shoulders)

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!

Natalie

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

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 mini circuits (back, biceps + shoulders)

Community

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