Name: Playbook - Niki SugarySixpack - Upper body mix
Uploaded: 2024-03-28T18:05:10.061Z
Duration: 30 min
Description: Upper body mix

Samantha

Mallory

I need help with the tricep press. I’m not even sure how to do this without hurting your wrists!

Missy

Elena Sampo

Need:
Pair of dumbbells
Bench/step/box (even a coffee table would work)

A quick mix of upper body exercises. We work the chest, triceps, shoulders & biceps:)

Rest quickly as needed and ~30-60 sec before switching circuits.

-intensify by moving to a lower surface or the floor
-deep core is engaged through entire movement (see core hold tutorial on core function section)
-hips ribs and head are stacked in line
-elbows go back in a wide V not straight out to sides (better for shoulders)
-chin is tucked
-light length through torso

Incline push up

-intensify by moving to a lower surface or the floor
-deep core is engaged through entire movement (see core hold tutorial on core function section)
-hips ribs and head are stacked in line
-elbows go back along body
-chin is tucked
-light length through torso

Incline tricep press

Pair 1

Raise & twist

-movement is coming from the shoulders, not the elbows
-chest should be the main driver of the weight
-controlled lower of the weight
-keep chin tucked
-core works with breath through movement

Chest fly with pulse

Pair 2

Skull crusher

-Only extend arm as far as you can keep good form with the weight you are using
-Controlled movement throughout
-Deep core engaged with movement to help stabilize against leaning to the side you’re extending to
-chin stays tucked
-hips, ribs and head stacked with light length through the body
-For proper core engagement with breath see core breathing tutorial

W extension

-Slow and controlled during lowering phase of curl and press
-Core works with breath through movement (see core breathing tutorial)
-weight should be challenging but not so challenging that you have tonover Arch and flare ribs at the top of press or use hips.to swing it up as part of the curl
-press up next to ears not behind head

Reverse curl to press

Tri set

Upper body mix

It only looks easy… 2nd round was a kill 😊🏋️‍♀️

Joanna

Kasey

Chloe

Triceps & Core

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

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 mix

Community

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