Name: Playbook - Niki SugarySixpack - W1/D2 upper body(shoulders, biceps, triceps)
Uploaded: 2024-04-04T01:01:50.221Z
Duration: 32 min
Description: W1/D2 upper body(shoulders, biceps, triceps)

Rocio

Shoulder burnout was definitely burning! 🥵

Andrea

Arms are jello! Great upper body! 💪🏼

Alexis

This was a super quick workout but oh my was it challenging! My poor arms are shaking 🤣 loved the second workout in the spring challenge!

Need:
Dumbbells
Mat
Chair/box/bench

We focus mainly on shoulders, triceps and biceps today!

Move through the exercises with intention! We want quality reps.

Pick a weight that challenges you but allows you to finish the workout. Don't be afraid to adjust weights as needed to keep it challenging but doable!

Click start to preview the workout and exercise videos!

Warm up
Standing crunch r/l
Side plank r/l
Down dog pull in
Tricep press to plank

Workout
90 degree raise
Rotating curl
Bodyweight skull crusher

Side curl to cheer press
Skull crusher

Curl + reverse lress
Tricep dip

Burn
Rear dealt raise
Front raise
Side raise

Cool down
Thoracic rotation
Cat cow
Shoulder taps
Child's breathing

-Stand with soft stance(tiny bend in knees/hips) not super rigid like a toy soldier.
-extend hand with weight in it up and step opposite leg out to the sode
-Exhale, connect to the core and bring knee and elbow together.
-Core stabilizes and helps maintain balance when on one leg and is used to help lift the leg
-Keep length through the torso
-avoid tucking pelvis under
 -Avoid over arching back when weight is overhead

Standing cross crunch right

Standing cross crunch left

-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
-Hips and shoulders both face forward or both slightly rolled forward to the floor in front of you(if you aren’t feeling it in the core)
-hips stacked
-shoulders stacked
-Deep core engaged through movement to stabilize

Side plank right

Side plank left

-Hips, ribs and head are stacked with a light length through the body in plank
-Slight crunch motion when pulling knee in
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Slow and controlled movement of knee to elbow
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Down dog pull in

-Press through hands to lift forearms off the floor, recruit triceps
-Lift knees off the floor into plank
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. 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)

Tricep press to plank

Warm up

-Hold weight with elbows at 90 degrees
-Raise upper arm to shoulder height. Arms shoukdnlookblike goal posts at top
-Exhale, connect to core and raise arms. Core stabilizes as weight moves
-Can be done standing or kneeling
-Hips, ribs and head stacked in line to avoid ribs flaring out as weight moves up

90 degree raise

-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, rotate, lower, curl, rotate, lower

Rotating curl

-Hands on the edge of the step/benxh/box
-Start with elbows bent and arms down along the box/bench
-Elbows point done to the floor
-Exhale connect to core and press through the hands to raise yourself up
-Be mindful of the core here!
-Move knees closer under body to modify or further towards plank position to intensify

Bodyweight skull crusher

Circuit 1

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Reverse press may not allow for full extension of arm at top
-Controlled lower of weight
-Be sure to keep ribs tucked as you press, it's easy to allow them to flare as the weight goes overhead
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Curl to reverse press

-Only lower to elbows at 90 degrees
-Keep light length and hips, ribs and head stacked in line for good alignment
-Deep core works with breath through the movement (see core breathing tutorial)

Tri dip

Circuit 2

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Controlled lower of weight
-Soft stance, don't want knees locked out
-Light length through the body
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Side curl to press

-Core works with breath through the movement. Exhale, connect & move
-Keep the upper arm as still as possible throughout
-Movement comes from the elbow joint
-Elbows go to 90 degrees
-Slow lowering of weights- please watch your head!
-Palms face each other

Skull crusher

Circuit 3

Move as non stop as possible. Should burnnn!

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

Rear delt raise

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Control the lowering of the weight
-Core works along with breath (see core breathing tutorial)
-Core stabilizes against rib flare as you raise

Front raise hammer grip

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Control the lowering of the weight
-Core works along with breath and stabilizes against rob flare. (see core breathing tutorial)
-soft stance, avoid locking legs out

Side raise

Shoulder burnout

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-keepnlength through the body
-See seated thoracic rotation in core work tutorials section

Thoracic rotation

-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

-Shift towards one side as you move the shoulder towards the ground 
-Shoulder doesn’t have to touch the ground, you should feel a gentle stretch from chest to bicep, depending where you’re tightest
-Keep gentle length through torso

Shoulder taps

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the length of the pelvic floor
-Exhale naturally, no intentional engagement
-Support chest so that belly is lifted off floor with something soft like a pillow

Wide child’s breathing

Cool down

W1/D2 upper body(shoulders, biceps, triceps)

So excited for the challenge! Thank you for the motivation!

What a great mindset video! Decided to watch this a day early before I start the challenge tomorrow ☺️

W1/D1 Give your daily best: Mindset 1

Great first workout of the challenges, loved it. The burnout was fun!

Niki

W1/D1 Lower Body

Tatum

Amber

I really loved this! 🙂 Very fun cardio workout!🙌🏻

Judit

W1/D3 core + cardio

I’ll definitely be returning to this one. Great arm workout! I have a bum shoulder and this exercise made it feel strong.

Love this! Would be helpful to know how many reps you’re doing for each exercise when it’s open when there’s 4 or more exercises in a set as it can get hard to remember how many of each and prevent having to go back and forth to check.

This was a great total body workout with upper emphasis! My upper body is tired 🤣

W1/D4 total (upper emphasis)

The second pair really kicked my butt! 😃🙌🏻

W1/D5 total (lower emphasis)

W1/D6 foundations + cardio

I absolutely loved this one! I’ll be honest I don’t love the low start lunges but they are a great challenge for me. My legs and glutes are in so much pain 😅🔥

W2/D1 Lower body

Absolutely loved this reminder as I think this is something most of us can tend to forget pretty easily! Let’s go week 2 ☺️

W2/D1 Mindset 2: Your strength

I upped my weights for a lot of these exercises. The pop rows are my enemy but I got them done 😅 this was a great one!

This was awesome! 🙌🏻 Great workout, feel the burn! 😃

W2/D2 upper body(shoulder, chest, back)

Tabby

My poor legs are struggling from two lower body workouts this week but in the best way!! Love love loved this!

Ooh that first circuit gives a solid burn! 🍑🙌🏻

W2/D3 Lower body

My arms are going to feel this later. 💪

This was such a great upper body workout! I was feeling the burn 🔥 especially by that last portion with the side plank 💪🏼

W2/D4 Upper + core

The foundations felt so good! The cardio was super fun and felt like it flew by! Great workout today 🔥

I’m dripping in sweat! 🙌🏻🥵 I really enjoyed this one! ☺️

W2/D5 Foundations + Cardio

Great total body burn! 🙌🏻 I enjoyed week 2 very much! ☺️

I absolutely love these fast full body five workouts!! What a great way to end week 2!

W2/D6 Full body fives

Great reminder that I needed to hear today! ☺️

These motivation videos are always so helpful! Love the positive reminders and encouragement 👏🏼

W3/D1 Celebrating small wins, sustainability + more

This was intense! 🔥 I really liked it! 🙌🏻

W3/D1 Lower body AMRAP

I had to take today really easy because of my lower back pain. Unfortunately that meant I had to modify some exercises. Normally this would upset me but one thing I’m trying with this challenge is to shift my mindset for workouts. I got this done today despite the pain. I did what I could with what I had today. Proud of myself! 💪🏼

I wasn’t sure I was going to get a workout in today but I made it happen. Feeling good!

W3/D2 Upper (triceps, biceps ,chest)

Katie

Wow, what a great workout! Really felt the core during the core portion but it was firing like crazy during the cardio as well. Loved it!

W3/D3 Core + cardio

Good burner! If you could include the reps with the exercise it’s helpful to know how many reps when you have a long string of exercises together and prevents having to go back and forth.

Needed this today to get some stress out. Feeling better. 😊

W3/D4 Total upper + core

It’s late night but got this one done. Great workout!

Julianne

W3/D5 Total body lower focus

Foundations felt so good!! Looking forward to week 4!

Finished week 3 and looking forward to week 4. This challenge is flying by so fast. Way to go everyone!

Awesome workout to finish week 3! 👏🏻 Thank you!

W3/D6 Foundations + cardio

Loved this one! This is one of my favorites and I plan on downloading it to my account to use it again later. ❤️

I normally don’t love ladder challenges but this one was so much fun! My legs are shaking 🔥

W4/D1 Lower body ladder

Got this one done after a rough day. It made me feel a little better. 😊

This was a quick but super effective upper body workout! My goodness my arms hurt 🤣💪🏼

W4/D2 Upper body (shoulder, triceps + chest)

I knew I was going to struggle on this one but got it done. Proud I made it through! 🔥

Oof! That burnout😂 way to go guys!! Keep crushing it!

Say a prayer for my poor legs 🤣 my legs are on fire!! This was amazing!

W4/D3 Lower body

My arms and shoulders are on fire after this one. Feeling good!

Moving quickly to get 3 rounds done for each of those circuits in the time allotted made my arms feel the burn!! This flew by but was so much fun!

W4/D4 Upper body + core

Pamela

Great cardio! Loving this challenge so far. Keep up the great work everyone!

I really like up&down cardio workouts, this was so fun! 🙌🏻 Thank you!

W4/D5 Foundations + cardio

I love ladder workouts! 😁 This was so fun and worked overall my body! Thank you! 🙌🏻

W4/D6 Full body ladder

My legs are burning. I’ll be feeling this one tomorrow.

Whew that first round was a burner 🔥 🔥 🔥 great workout!

This one really targeted the glutes and it felt so good!

W5/D1 Lower body

Perfect week 5 and Monday motivation! So excited to finish this week strong 💪🏼

W5/D1 Mindset 5: Today!

This one went quick and had the opportunity to increase weight limits. Feeling strong! 😁

Let’s keep crushing it everyone!!🙌🏼

This upper body flew by! It was so much fun 💪🏼

W5/D2 Upper body (shoulder, chest + back)

This week has been flying by with every workout! The cardio was challenging today but I loved it!

This was so fun! 😊 I really enjoyed it!

W5/D3 core + cardio

I looove EMOMs and this one did not disappoint either! ☺️ Thank you!

I love EMOM workouts! Out of all the EMOM workouts I’ve ever done- this one is by far my favorite! I loved it so much! Worked up a great sweat

W5/D4 Total upper body EMOM

This was probably the most challenging total body workout in the entire challenge for me. It tested my limits! It was a great one though 💪🏼

This one went by quickly. I can’t believe how fast this challenge is going. So fun!

W5/D5 total body lower

Foundations combined with cardio is still my favourite! 🙂 It was so good to finish this week with it! ☺️

Wow, what an end to week 5!! Got to be honest- this week took it out of me. I’m ready for active rest next week 😅

W5/D6 Foundations + cardio

Thank you for another awesome challenge, Niki! This one has been so much fun ☺️

So excited! Love all of your plans in the app. Great variety and I never get bored. Thank you for what you do!

W6/D1 End of challenge

Feels good to have an active rest week. Let’s do this everyone! We got this. ☺️

This felt soo nice! 😊 I haven’t had an active recovery week in months so I’m about to enjoy it!

This felt so good! I was very excited for active rest week and this is why! This was much needed 😌

W6/D1 Lower body mobility/stability

W6/D2 Upper mobility + stability

W6/D3 Full body mobility/stability

Feeling so accomplished! Thank you for this awesome challenge and the amazing community. Way to go everyone! I can’t believe it’s over already. 😁

I can’t believe I just finished the very last workout in the spring challenge! It feels so surreal. This challenge has been so much fun! I learned how strong I really am and what I’m capable of. Thank you so much Niki for making these last 6 weeks so much fun!

W1/D2 upper body(shoulders, biceps, triceps)

Community

More workouts from Niki SugarySixpack