Name: Playbook - Niki SugarySixpack - Upper body mini circuits (back, biceps + shoulders)
Uploaded: 2024-03-28T18:05:10.508Z
Duration: 24 min
Description: Upper body mini circuits (back, biceps + shoulders)

Julianne

I think there may be a few left sides left out in the first circuit!

Missy

Alexandra

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)

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!

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

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!

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!

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)

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 mini circuits (back, biceps + shoulders)

Community

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