Name: Playbook - Niki SugarySixpack - Week 4 day 4 total body
Uploaded: 2024-03-28T18:05:09.166Z
Duration: 45 min
Description: Week 4 day 4 total body

Collins Stone

Katie

Courtney

Love this routine, it’s very dynamic. I always come back to this one. Do you recommend me any other one like this?

Alexandra

Love the full body workouts, they are so complete!

Those curtsy step ups were a killer! Loved them!!

Sonoe Oft

Complete all rounds of each pair before moving to the next one. Rest quickly if needed otherwise take rest interval before moving to the next pair.

Need:
Dumbbells 
Mini loop band 
Yoga mat 
Chair/step/box/bench

-Step back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

Step skaters

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-Hips, ribs and head stacked and a light length through the torso for good alignment
-Doesn’t need to be a big range of motion
-See core hold tutorial

Banded opposites left

Banded opposites right

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-legs actively press out against band
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

Banded sumo pulse

Banded bridge

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Arms tap out with control while core stabilizes against excessive movement
-Modify by leaning slightly against something for some added support

Supported boat arm taps

-Movement is driven by core and glutes
-Exhale to engage deep core then move
-Slight pelvic tilt towards ribs at top
-Core works with breath through the movement (see core breathing tutorial)

Tabletop tap

-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
-Avoid hips sagging towards the ground or popping up to the sky
-Elbows under shoulders
-Lower knees slowly and with control and use lower abs to pull them back up/ help control the lowering
-Modify depth of knee lower as needed for keeping good alignment, don’t want to feel this in your lower back (modify depth is you do)
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank with alternating knee taps

-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
-Pull band with control

Side plank band pull right

Side plank band pull left

Total body warm up

-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
-Core works along with breath (see core breathing tutorial)
-Cross body as much as feels comfortable, not forcing the range of motion

Reverse cross raise

-All 3 ways = 1 rep
-Feet slightly wider than hips adjust slightly to what’s most comfortable for you
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press up
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

Triple squat

Pair 1

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust hinge at hips depth as needed
-Lats engaged to support weight
-length through torso

Bent curl

-full movement is 1 rep (curtsy & step up =1 rep)
-Step back and across body only as you can keep good alignment in curtsy
-Use same working leg for step up and curtsy
-Keep range of motion to where you can maintain good form
-Press up through front leg, recruiting glute much as possible in both the curtsy and step up
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)
-Repeat reps on both sides

Curtsy to step up weighted right

Curtsy to step up weighted left

Pair 2

-Raise arms to shoulder height
-Slow and controlled lower
-Arm should be doing the work. Hips and torso should not be used for momentum
-Core works with breath through movement (see core breathing tutorial)

Wide front raise

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line
-Core works with breath throughout movement (see core breathing tutorial)

Alternating step out squat weighted

Pair 3

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Raise hands/weights up on a step or low stool to modify
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted burpee

-Raise arms to shoulder height
-Slow and controlled lower
-Stay at half squat height through movement
-Core works with breath through movement (see core breathing tutorial)

Low tap in + front raise

Pair 4

-Use glutes to press out against band
-Control movement of legs back in against band

PP-Seated abduction

-my chair is a little high for ideal height!
-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-Knees press out against the band
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Squeeze glutes to raise hips back up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded hip thrust

-My chair height is a little high to be ideal. Doesn’t allow for a line from shoulders to hips to knees at the top!
-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-Legs press out against the band so knees are not pulled in towards each other
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips back up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Pulse is a small movement with glute driving hips back up to top position
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded hip thrust pulse

Glute burnout

-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

-Gently push leg out to feel a light 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

Kneeling inner thigh stretch right

Kneeling inner thigh stretch left

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

Shoulder stretch right

Shoulder stretch left

-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

Quad stretch left

Quad stretch right

-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

Total body cool down

Week 4 day 4 total body

Wow. What an amazing workout. Took my 56 min to get through it. 🥵 I love all of your workouts and look forward to them every day. Had to stop and change a diaper and make some milk 😆

Hanna

I've tried doing other workouts but always come back to you... they're just too good. 

PLEASE do a lean and strong 3.0 🙏🏻🙏🏻

Kayla

Lillian

Week 1 Day 1 Lower Body

Jen Van Dyck

Juliet

Was the last set supposed to be 10 reps and 15 reps instead of seconds?

Week 1 day 2 upper body

Girl… my first time doing workout without weights and your workouts rock… 
Great energy in your videos! 
Thanks

Week 1 day 3 cardio + core

Fantastic full body workout. Surprised myself being able to do all three rounds of the bell planks.

Whitney

I KNOW my arms are going to be jello tomorrow. I thought I had tried all the exercise moves in the book but boy was I wrong! This is only my third workout and I'm SO impressed 👏🏼 job well done!

Coraima Henderson

Week 1 day 4 total body

I really dislike cardio workouts. I got through it but I did substitute the heel taps with bell step outs😮‍💨

Agnieszka

These cardio ones are kicking my butt! I am 11 weeks postpartum and did your core rehab and get back to it plan before this one and I am so glad I did. It definitely gave me a good place to start to get into these more intense ones! Thanks!

Susanne

Week 1 day 5 cardio + core

🔥 😅 is all I have to say. I almost missed the 4th round because I’m used to 3 lol

Claudia

Week 1 day 6 total body

Whew Nikki. What did I just experience?! 🥵 best lower body day ever. That band burnout was insane on my outer glutes.

Totally what I needed to start the week out right 💪🏼! That third combo circuit is a killer — smashed it. Thank you for keeping it real with the kids in some videos/audio. Real mom life, love it 🥰.

Lauren

I only did the first 3 circuits and the cool down. Counting reps is not my thing I prefer timed sets.

Chelsea

Week 2 day 1 lower body

Victoria

Week 2 day 2 upper body

I loved this workout! Challenging but so much fun!

Raeanne

Week 2 day 3 cardio + core

Feels like same exercises from first week. Would like more variety

Chui

Week 2 day 4 total body

8 weeks postpartum and this was no joke…loved the sweat!

Emilie

Week 2 day 5 cardio + core

Just what I needed on my Friday evening! Drenched and feeling the 🔥

I feel so much energy after every workout 🏋️‍♂️ 🤗⭐️

Pamela

Week 2 day 6 total body

Those lunges at the end. Girlllll my butt just lifted about 3” 🔥

Julianne

Week 3 day 1 lower body

Had to skip ahead to an upper body workout. Have a swollen right knee today. 💪🏼🤦🏼‍♀️☹️

Emily

Great! I really have to thank you. I have enjoyed following you for the last few years. It is very generous how many workouts you post. I finally swiped up and joined the app. As a working mom of 2 I have to say being able to open the app and know I am getting a solid sweaty workout in without scrolling through all my saved workouts has made staying strong and fit that much easier! Again thank you for all the research you do!

Chrissy

Week 3 day 2 upper body

Great achievable, yet challenging HIIT workout.

Absolutely loved this workout. Hated I was on the struggle bus today.

Week 3 day 3 cardio + core

Becca Ralls

Week 3 day 4 total body

This was a great workout. I feel like it’s more suited for week 1 and week 1 day 3 is suited for this week. All in all, great, though!

Didn’t want to, but so glad I did! Sweaty 🙌🏼

Emilia

Week 3 day 5 cardio + core

Kelsey

Week 3 day 6 total body

Did not make it to circuit 3. Moved up on my weight and I was just dead.

Harrrrrd but good and easy to make it harder by speeding the workout along (little rest time) while babies nap 😉

Week 4 day 1 lower body

Amazing way to start the week 💕⭐️🤗

Week 4 day 2 upper body

Great sweat! Heads up, this is more like a 47-min workout end to end. I’m fast and don’t rest and it took me 41 minutes with warm-up and cool down.

First of all are you nuts?! Lol only reason I gave 4 stars was because my attention span doesn’t do well with 45 seconds lol

Alesha

Week 4 day 3 cardio + core

What a FUN workout! Really loved this, made me think of my CrossFit days.

Seeing results from this program! My favorite core/cardio so far 🔥🥵

Week 4 day 5 cardio + core

Week 4 day 6 total body

Definitely at least an hour of a fire workout.

Wowza — didn’t get to the 4th round 😞 Excited to try this again next week 👍🏼 (repeating the week)

It definitely takes about an hour, but great burnout workout!

Abbie

Week 5 day 1 lower body power week

This was great power week arms Yesterday’s legs was ridiculous. Should be tapered down slightly to match this. Really good workout overall.

Becca

Week 5 day 2 power week upper body

This took me about 10 minutes. Great quick core. Feel like for power week it could have been a bit more.

Tiffany

Week 5 day 3 power week core

This is an exhaustive full body. I move fast and just made this in 40 min. Had to size my 15s down to 12.5s for the 4th round to be able to get through it. 🔥

Killer workout. Started with 15s and had to switch to 10s for last round. Great burn!

The variety of exercises are perfect for me. It hits every zone, all workouts are very well balanced.

Irina

Week 5 day 4 power week total body

Natalie Hubbell

Week 5 day 5 power week cardio

Good end to the 5 weeks of workouts. This took me 7 weeks to complete with my newborn. Feeling accomplished though!

Week 4 day 4 total body

Community

More workouts from Niki SugarySixpack