Name: Playbook - Flourish Fit - Week 2 | Full Body EMOM + Ab Challenge
Uploaded: 2024-03-15T16:02:36.153Z
Duration: 35 min
Description: Week 2 | Full Body EMOM + Ab Challenge

I was not in the mood to workout today, but I'm so happy I did!

Sarah

Kylie

This workout will also be available live Wednesday under the live workout highlight.

Complete time on each side 

Advanced: regular 
Beginner: modification 

Form tips: 
• knees and toes pointing forward 
• drive hips back 
• keep your spine neutral and core tight 
• drive hips forward and explode straight up (modification: no jump, drive knee straight up) 
• when your front foot is planted keep your heel down and toes gripping the ground for better stability 

❌ don’t round your back as you drive hips back 
❌ don’t let knees cave in or fall out 

✅ do keep your glutes and abs flexed for better stability

Plyo Sprinters

Form tips:
• slightly lean back 
• keep your spine neutral 
• keep your core locked in 
• slightly twist as you speed punch using your core 

❌ don’t round your back 

✅ do breathe through the movement

V-Sit Speed Punches

Intermediate/advanced: regular 
Beginner: modification 

Form tips: 
• keep your core locked in & spine neutral 
• keep toes pointed forward 
• land softly, keeping a slight bend in your knees 

❌ don’t arch your back

Jumping Jacks

Advanced: regular 
Beginner: modification 

Form tips: 
• hands below shoulders, neutral spine, and abs locked in
• push the ground away from you as you sit back (modification: push back) 
• focus on using your arms and upper back to sit back 
• drive knees straight forward during climbers (modification: knee tucks) 

❌ don’t arch your back 

✅ do keep hands tucked right under shoulders

Sit Back Climber Combo

Form tips: 
• knees and toes pointed forward 
• abs locked in and spine neutral 
• stay on your toes 
• keep a slight bend in your knees
• pump your arms 

❌ don’t round your back 
❌ don’t plant your heels 

✅ do quick small steps (focus on speed over taking big steps)

In-out Quick Steps

EMOM

Total reps include both sides (8 reps each way)

Form tips: 
• begin with abs tense, even when laying flat 
• place fingertips behind ear 
• drive opposite elbow and knee together using your core 
• shoulder blade should come off the ground as you crunch and twist 
• release slowly with control 

❌ don’t think about using your arms and legs 

✅ do move slow for better mind to muscle connection (focus on your core)

Opposite Elbow to Knee Crunch

Form tips:
- feet planted 
- tuck your chin
- use your core to roll your shoulder blades off the ground 

❌ don’t bounce up 

✅ do focus on using your core to pull you up 
✅ do squeeze your core for a second at the top before returning down

Reach Throughs

Form Tips: 
• hands placed below shoulders 
• knees placed tight below hips
• feet hip width apart 
• knees hovering about 2 inches off the ground 
• keep your spine neutral 
• lock in your core and squeeze 

❌ don’t round or arch your back 
❌ don’t lift your knees too high off the ground 

✅ do keep breathing 
✅ do think about flexing your core tighter every time to exhale

Bear Plank

Ab Challenge

Week 2 | Full Body EMOM + Ab Challenge

Finally found the split explanation.  Thanks for your help.

Teen

Excited to incorporate these exercises into my workout routine.

Gabbi

Daisy

Spring Challenge Split | Week 1 Details

Katie DeMoss

This was my first workout post pandemic (no really, since March 2020 😱) and my legs are FEELING it! Such a great workout - I’ve missed this so much.

Great first workout! Loved being able see how to do them and all of the tips. Looking forward to getting stronger and doing these moves better.

Alexis

Week 1 | Total Lower

Loved the modification for chin ups very helpful!

Killer 💪🏼💪🏼 can’t wait to see what’s to come!

Alyssa

So good! Hit everything so good! Feeling so powerful

Montana

Week 1 | push/pull upper

Perfect mix of everything after a stressful and sore day.

Pro tip: go slowwwww on the abs 🥵🥵🥵

Wow amazing workout! This one definitely got me sweating in the best way!😅💪🏻

Lyndsey

Week 1 | Full body EMOM + Ab challenge

Great start to my Saturday! My 🍑 is feeling HUGE!

Actually doable for total beginner even with all equipment! Thank you

Barbora

Week 1 | glute focus

Olivia

Claire

Week 1 | upper accessory + abs

Week 1 | LISS

Nicole

Vjeka

Totally did the split backwards last week but excited to go for it the other way this week!

Spring Challenge Split | Week 2 Details

Grace Baldini

I always underestimate those hamstring bridges at the end… they don’t play

Jaime

Week 2 | Total Lower

Surprised myself and made it through 21/30 push ups without modification!! 1% better everyday!

Jasmin

did anybody else struggle through the push up finisher? because my arms were shaking, whew

Week 2 | Full Body EMOM + Ab Challenge

Community

More workouts from Flourish Fit