Name: Playbook - Niki SugarySixpack - upper circuits: triceps, biceps + some shoulders (dumbbells)
Uploaded: 2024-03-28T18:05:10.283Z
Duration: 30 min
Description: upper circuits: triceps, biceps + some shoulders (dumbbells)

Tatum

Anamaria

Need
Dumbbells
Chair/box/bench etc + mini loop band (warm up)

A quick and effective workout for your upper body! Follow along version available as well.

Make sure you are using your core functionally throughout and moving with intention in the exercises.

Exercise tips on each exercise video.

Move continuously through each exercise with minimal rest if needed.

-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
-Core works to stabilize against excessive wobbling side to side
-Move with control and intention
-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

X tap plank

-Press up from the floor, engage chest as you press hands into the floor
-Core should be engaged as you press up off of the floor and lower down. See core hold tutorial in core function section
-Core works with breath through movement. Exhale and engage on exertion
-Intensify by pressing up into full plank rather than on knees

Press up on knees

-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 row right

Side plank band row 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

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

Seated thoracic rotation

-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)

Tricep dip

-Move with control
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Step burpee

warm up

-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

-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. Exhale, connect, move.
-For proper core engagement with breath see core breathing tutorial

Alternating W extension

-Hinge at the hips to keep hips, ribs and head in line/stacked
-chin stays tucked/in line. Neck is not craned up to look forward
-Keep control of the weights as you step
-Core works with breath through the movement and to help keep balance and control
-Only move as quickly as you can keep control and good form

Tap back combo

Circuit 1

-Press through hands to lift forearms off the floor, recruit triceps
-Drive knee towards chest with control using core for stabilizing and balance 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further out the legs the harder it is
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Tri dip knee drive

-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

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare whenweight is overhead
-Think pelvis and ribs lightly connected by a string
-Press dumbbells together
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Curl, press, extend

Circuit 2

-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
-Slow and controlled movement
-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
-Land lightly when hopping
-Sphinx plank portion can be done on knees if needed

Sphinx plank hop in

-Core works to stabilize and keep abalnce throughout
-lift opposite limbs together with as much control as possible
-hands about under shoulders and feet about under knees
-hips,ribs and head stay in line/stacked
-modify by reaching to knee rather than foot

Cross reach

Circuit 3

Go through each exercise continuously only resting quickly if needed.

-Can hold either arm position to feel stretch longer
-Weight is seated back on legs/heels
-Keep length and intention through stretch, don’t allow chest and belly to dump towards the floor

Lat stretch

-Core is lightly engaged to add balance and support/keep proper alignment
-Bend or straighten arms to find optimal stretch for you
-This can also be done on something more stable like a thick rolled towel. Anything your arms will hang off of will work
-Keep breathing through the stretch

Chest stretch on foam roller

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side 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

-This is a small range of motion in the twist open
-Should be felt in the thoracic spine - not low back or neck
-Ball between legs to help prevent twisting through lumbar: exhale connect to core, squeeze ball with knees and move
-Flow through with intention - don't push range of motion or speed through movement
-Hold reach 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)

Thread the needle reach flow right

Thread the needle reach flow left

Cool down

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

Awesome circuit arms feeling gooood!💪🏻

Terri

Awesome workout!! Felt the burn on this one

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 ;)

Emily

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 😍

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)

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

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!!

Emma

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 circuits: triceps, biceps + some shoulders (dumbbells)

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