Name: Playbook - Niki SugarySixpack - Upper body strong (dumbbells)
Uploaded: 2024-03-28T18:05:09.775Z
Duration: 20 min
Description: Upper body strong (dumbbells)

Awesome circuit arms feeling gooood!💪🏻

Terri

Awesome workout!! Felt the burn on this one

Laura

My traps are BURNING! I felt like the cool down stretched more of my bottom half than the muscles I worked during the workout but overall liked it

Alesha

Emma

chad

Andrea

Loved every minute. I don’t have a lot of time to devote to long complicated workouts, and this one was perfect. Perfect length and the exercises were great!

Brittany Cray

Great! Thought it easy in the beginning so I added more reps and regretted it shortly after 🤣

Jamie

Emily

Need:
Dumbbells 
Chair/bench/box to place hands on

Rest ~1 min between first and second circuit.

Move with intention and be mindful of core!

Pick a weight for each exercise that challenges you but allows good form. The last few reps each time should be tough!

Rest quickly if needed within each circuit but try to keep moving! Take up to 1 min before moving to circuit 2.

Go through each exercise continuously only resting quickly if needed.

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-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
-Move with control
-Repeat reps on both sides

Plank reach right

Plank reach left

-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

Quadruped lift off

-Targeting the serratus anterior muscle
-This is a small range of motion
-If you are struggling to isolate the movement, think shoulder blades pulling straight together across your back and sliding down to your armpits as you press up
-This is not a thoracic mobility exercise, upper back should stay pretty netural
-Use whatever core technique feels best for you - gentle core hold or core breath along with movement can work
-Elbows aren't moving along with the exercise like a traditional push up
-Be mindful of tension in neck

Scapular push up

-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
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side, middle, side as quickly as you feel comfortable keeping good form
-Raise arms up on a chair/step/bench to modify

Quadruped triple tap.

-Intensify by moving off knees into regular push up position during push up portion
-Core works with breath through the movement. Exhale and engage on exertion. Core should be engaged when stretched out in ‘plank’ position
-core should help lift/hold torso off of the ground when pressing back

Pressback

-Twist open through the upper mid back, in the thoracic spine - not low back
-Exhale lightly connect to core, move
-Flow through with intention - don't push range of motion or speed through movement
-Be mindful of just trying to reach with arm and not twisting
-Hold reach through for just a second or two, we're flowing through here
-Keep in mind optimal alignment of torso(hips, ribs and head stacked in line)
-Can sit on something lower if feels better
-If you have a severed diastasis, be extra mindful of how this is affecting your core!

Thoracic windmills

-Hinge at hips to bend. Can adjust depth as needed for comfort
-Lats engage before moving arms
-Core works with breath through movement (see core hold/core breathing tutorial)

Raise & rotate

-Rotate palms up as arms open back to feel a chest stretch
-Move with control

Hug yourself

Warm 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 in a wide V not straight out to sides (better for shoulders)
-chin is tucked
-light length through torso

Incline push up

-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

Seated row(sub bent/supported bent row)

-Full movement is 1 rep
-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare when weight is overhead or out from body
-Think pelvis and ribs lightly connected by a string
-Press dumbbells together of using 2 smaller ones 
-Controlled lowering of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Raise, curl + press

Upper body 1

-Palms face body throughout
-Extended up and out from body in press
-Controlled movement throughout
-Deep core engaged with movement to help stabilize against leaning to the side you’re extending to. Exhale, connect, move.
-For proper core engagement with breath see core breathing tutorial

Alternating W press

-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Avoid using momentum to help weight up
-Core works along with breath throughout movement (see core breathing tutorial)
-curl toward shoulder with the top of your hand facing you

Reverse curl

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line
-controlled lower of weight

Bent fly

-Press through hands to lift forearms up, recruit triceps (elbows going straight back towards the body, not out to the side at all)
-Hips, ribs and head stacked for good alignment. Chin tucked in neutral
-Modify by bending legs. 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

Upper body 2

-Bend is at the hip, not by rounding the back
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Wide leg fold + chest stretch

-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion
-Low back shouldn't feel compressed

Chest opener

-Keep shoulders back and pull arm across body
-Torso isn’t twisting for added range of motion

Shoulder stretch right

Shoulder stretch left

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

Cross over stretch right

Cross over stretch left

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) 
-Keep hips square
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Kneeling hip flexor stretch right

Kneeling hip flexor stretch left

cool down

Upper body strong (dumbbells)

Samantha

Legs+ glutes sculpt (weights+chair/bench/step)

Really fun cardio and love the cool downs included 🥰🙌

Gabriela

18 min Cardio intervals (1 weight)

Angie

First time trying your workouts and I really enjoyed it! Love the incorporation of warm-ups and cool-downs!

Love the video of your dad (I think) walking by ;)

20 minute total body (dumbbells)

Finished during nap time! Nice and quick!

Alexandra

Tiffany

This got me so sweaty but it was such a fun cardio workout!

Body weight cardio sweat

Would love more compound whole body follow along

stephanie

Jen Van Dyck

Great workout! The EMOM is so much easier with the in-app timer! I love the strength I’ve gained from your workouts- 2-4/week for the past year 😍

Anamaria

Total body EMOM (dumbbells)

Great ! My 25 lbs 1 year old needed held most of it so she pushed me 😂

Carly T

Mujde

Lower body step circuit (step + dumbbells)

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

Tatum

After about 6 months using mostly 15’s I’m up to 20’s!!! 🎉

Total body basics (dumbbells)

Shelly

Natalie

Lightly weighed cardio

This was a great total body workout with a little boost of cardio! Loved it!

21 min total body circuit

Loved the core woven into the upper body!

I did you prenatal post partum core, get back to it and now this program and I am back to me pre pregnancy weight. I know it’s not about numbers but your programs helped me look forward to and stick with my workouts when I could!! Loved each program so much!

Upper body + core circuits

Excellent workout with simple but very effective exercises! 😉

Judit

Lower body burn

upper circuits: triceps, biceps + some shoulders (dumbbells)

Very sweaty!! Such a good cardio burner and also leg burner!

Raeanne

19 min bodyweight cardio sweat (non follow along version)

Nice and sweaty quick full body workout!!

My legs were dead by the end of this 😂 such a great workout!

Total body circuit (dumbbells)

cardio intervals (light weights)

Sarah

Lower body burn (dumbbells)

lower body mini circuits (bench+ weights)

Great workout! Hits the major points and gets it done

Body weight cardio

This one is so fun! I wish there was a like feature where you could save your favorite workouts to go back to. This one would be in it for sure!

Joanna

Total body EMOM (dumbells)

This is such a great total body cardio workout! I love coming back to this one!

Challenging on your balance with the unilateral jumps on the chair, but equally fun and sweaty in less than 30 minutes! 💦👍🏻

Cardio sweat intervals (box/bench/chair)

Love the full body and cardio-ish moves included. Nice and sweaty!

Awesome workout 🏋️‍♀️ 
Heart rate up, sweat pouring, stress level down. Win!

Total body mini circuits (dumbbells)

Jane

legs + glute mini circuits (band + weight)

It would help to have a timer for long exercise circle )

Yulia Panko

Great workout! I loved that this was mostly upper body but still incorporated full body moves.

Upper body mini circuits (dumbbells)

I will be coming back to this workout! Loved it 💪

Total body EMOM

I always love coming back to this one! It’s such a fun cardio that works up a great sweat 👏🏼

I’ve continued to come back to this one because I love it so much! It’s so much fun!

Loved this one! It was such a fun cardio!

Cardio intervals (chair/box/bench)

Full body fit AMRAP

My arms are shaking!! Was a struggle to get through that 4th circuit. What a good workout! 💪🏼

Shoulders + biceps burner

Lower body burn + sculpt

Upper body strong shape up non follow**

What a quick cardio! It was so much fun that it just flew by!

Came back to this one because I wanted to see if I could do it without any of the modifiers! I completed all three rounds without any modifications! This was fantastic 👏🏼

This was a challenging but really fun cardio workout!

Cardio sweat

This was such a fun total body workout! Got me really sweaty 💪🏼

So sweaty! Missing the wall plank (left) in the warm up.

Well balanced workout with great compound movements! ✔️

Total body mini circuits

This is probably my absolute favorite cardio on the app! I love this one so much! It is always fun and works up a great sweat

I absolutely love coming back to this one! It’s so much fun and always works up a great sweat!

Came back to this workout because it was so much fun the first time I did it. Was just as fun this time! Got me sweaty! Really enjoyed this one 👏🏼

Cardio sweat + burn intervals

Today I struggled a lot to do 3 rounds but I still love this workout ☺️

This was such a fun and quick total body emom workout! Loved it!

Full body EMOM

Holy cow was this a leg burner! So glad I chose to do this one 🤗💪🏼

Left every inch of my legs shaking and my whole body sweating! The best feelings after a workout! 😊💦

Upper body strong (dumbbells)

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