Name: Playbook - Flourish Fit - Week 7 | LISS + Core
Uploaded: 2022-06-15T18:46:35.483Z
Duration: 45 min
Description: Week 7 | LISS + Core

Really enjoyed doing it in the app and that the timers are in the exercise but if there’s verbal instruction I can’t hear it. Awesome tho 😊

Lauren

Victoria Morrissey

Michaela Tloczynksi

Low Intensity Steady State Options:
• incline treadmill walk (5-10% incline) 
• walk outdoors 
• moderate hike 
• cycling 
• stair climber 
• running (if you are an advanced runner) 
• rowing 

Choose a form of cardio that you can maintain the same low-moderate intensity speed for the entire duration of time. 

Complete for 20-40 minutes

LISS

Every tuck = 1 rep

Advanced: regular or use BOSU ball 
Beginner: use elevated surface 

Form tips: 
• begin with hands below shoulders 
• feet about hip width apart 
• abs locked in, neutral spine, and hips down 
• drive knees into chest using your core, then toward opposite elbows 

❌ don’t stick your butt in the air arching your back 

✅ do keep hands tucked directly under shoulders to protect your joints 
✅ do move slowly for better mind to muscle connection

Forward to Crossover Knee Tuck

Every crunch = 1 rep

Advanced: with weight 
Beginner: modification without weight 

Form tips: 
• knees in a 90 degree angle 
• tuck chin as you crunch and roll shoulder blades off the ground 

❌ don’t let legs sink down

✅ do think about using your core to perform the movement 
✅ do move slow with control for better mind to muscle connection

Weighted 90 Degree Crunch

Total reps include both sides (10 each way) 

Form tips: 
- drive your opposite elbow and knee together squeezing your core
- keep tension in your core the entire time
- move from side to side with control bringing your shoulder blade off the ground 
- fully extend your leg out that is straight 

❌ don’t flop around like a fish or rush the movement 

✅ do breathe through the movement

Bicycle Crunch

Hold for time: 15-30 seconds each side (complete each side before moving onto the next set or exercise) 

Advanced: both legs straight 
Beginner: modification, bottom knee down 

Form Tips:
• elbow directly below shoulder 
• spine in a neutral position 
• hips locked in and flexing glutes for stability 
• feet stacked, or if using modification -> bottom knee right below top leg 
• squeeze your core from front to back, keeping it flexed the entire time
• drive hips up away from the ground to keep your body in a straight line 

❌ don’t round your top shoulder forward 

✅ keep your chest open, and top arm straight over your shoulder 
✅ do keep breathing and squeeze your core tighter every time your breathe out

Side Plank

Core circuit

Week 7 | LISS + Core

Wk 8 | Elevate HIIT + Deep Core

My biggest take away after my first flourish fit workout. I didn’t feel alone in my workout! I didn’t realize how just having a workout guide could help so much. I enjoy the time to myself as a busy mom and wife but this was so SO nice!

Week 7 | LISS + Core

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