Name: Playbook - Flourish Fit - Wk 1 | Day 3 | Total Body EMOM
Uploaded: 2024-04-24T20:26:57.389Z
Duration: 20 min
Description: Wk 1 | Day 3 | Total Body EMOM

Worked up a sweat and felt great in under 20 minutes!

Stephanie

Nicole

I love the EMOM workouts but I wish the timer was consecutive because having to tap the 30s every time I feel slows me down. Is there a way to make it consecutive?

Lindsey Crossett

Train with me! This workout will be available in the Live Workout highlight by Wednesday at 12:00 am CT. You can follow along with me and I’ll motivate you through the entire workout!

At the beginning of the minute begin the exercise with the reps/time given. The remainder of that minute is your rest. At the start of the next minute move onto the next exercise and continuing repeating this for the rounds given.

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

Form tips
• thumbs pointing up 
stand with good posture 
• keep your core locked in 
• keep elbows locked in place as you pivot your forearms around them 
• squeeze and flex your biceps at the top before lowering 

❌ don’t swing your elbows forward
❌ don’t use your whole body to lift the weight 

✅ do focus on isolating your biceps to lift the weight 
✅ do go through the full range of motion, lowering the weights all the way back down

Hammer Curl

Advanced: keep same 
Beginner: use modification 

Form tips: 
• hands directly under shoulders 
• abs & hips locked in 
• spine neutral 
• as you tap shoulder to shoulder, avoid rocking hips side to side 

❌ don’t arch or round your back
❌ don’t excessively rock hips back and forth 

✅ do keep your core tight

Shoulder Taps

Form tips
• stand with good posture 
• keep your core locked in 
• keep elbows locked in place as you pivot your forearms around them 
• squeeze and flex your triceps at the top 

❌ don’t let your elbows flare out 
❌ don’t arch your back

✅ do lower the weight with control 
✅ do focus on using both arms equally

Overhead Tricep Extension

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

Total reps include both sides (8 reps each way) 

Form tips
• stand with good posture 
• keep your core locked in 
• keep elbows locked in place as you pivot your forearms around them 
• squeeze and flex your biceps at the top before lowering 

❌ don’t swing your elbows forward
❌ don’t use your whole body to lift the weight 

✅ do focus on isolating your biceps to lift the weight 
✅ do go through the full range of motion, lowering the weights all the way back down before curling back up

Alternating Bicep Curl

Alternate every 5 seconds between quick feet and jogging 

Form tips: 
• stay light on your feet 
• keep a soft bend in your knees 
• keep your core tight 
• sink down and keep knees in line with toes during quick feet

Quick Feet to Jog

Form Tips:
• place fingertips behind ears
• abs locked in 
• drive up, squeezing your upper back and driving elbows up 
• keep glutes flexed 
• hold for a second at the top before lowering 

❌ don’t lose tension in your core or it will place the load on your spine 

✅ do breathe through the movement

Back Extension

Advanced: keep same 
Intermediate/beginner: modification #1 or #2 

Form tips: 
• hands right below shoulders 
• core locked in 
• drive knees into chest (as far as you can) 
• land soft on your feet by keeping your weight in your arms

Mountain Climbers

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• wide stance, toes pointing out 
• heels and toes planted 
• shoulders back, abs locked in, neutral spine
• drive knees out toward toes as you lower
• pulse slowly, only coming halfway up 

❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do focus on your quads, inner thighs and glutes 
✅ do move slowly, controlling each pulse

Sumo Squat Pulses

EMOM

Wk 1 | Day 3 | Total Body EMOM

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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!

Emily

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Melissa

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Mindy

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Samantha

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Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

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Erica

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Chelsea

Crae

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This was my first true workout since having a baby and I feel AMAZING!!

Summer Stone

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Elevate Split | Week 7 Details

Wk 6 | Elevate HIIT + Deep Core

I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

Kamryn

Kristan

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Held my wall sit for 3 minutes and was SHAKING

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It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

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Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

Elevate Split | Week 6 Details

Wk 5 | Elevate HIIT + Deep Core

I really appreciate all the tips helps me think about core and correct form!

Leslie Clark

I loved this workout! I really focused on slowing down the movements and I felt that burn 🔥🧡

Wk 5 | Elevate Total Upper Burn 2

15 weeks pregnant and feeling awesome after this! Such a great program

Eboni Farmer

Wk 5 | Elevate Glutes & Legs 2

Katie

Wk 5 | Elevate Full Body Burn 🔥 Circuit

Great way to end the week!! Ready for Mar 18!!!

Mallory

Heather

Wk 5 | Elevate Total Upper Burn 1

That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

Wk 5 | Elevate Glutes & Legs 1

Elevate Split | Week 5 Details

Wk 4 | Elevate HIIT + Deep Core

This was exactly what my upper body needed today, especially my back 🙏

Wk 4 | Elevate Total Upper Burn 2

Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

Wk 4 | Elevate Glutes & Legs 2

Wk 4 | Elevate Full Body Burn 🔥 EMOM

Brogan

Melinda Elam

I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

Wk 4 | Elevate Total Upper Burn 1

Kristen

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Mickaela

Wk 3 | Elevate HIIT + Deep Core

Great arm work out! Defined arms comingggg 💪🏼

Wk 3 | Elevate Total Upper Burn 2

Amazing! Love the leg press superset 🔥

Alex

Wk 3 | Elevate Glutes & Legs 2

Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

Bridgit

Wk 3 | Elevate Full Body Burn 🔥 AMRAP

Courtney

Wk 3 | Elevate Total Upper Burn 1

This was a toughy… almost gave up but worth it in the end !!!

Wk 3 | Elevate Glutes & Legs 1

Elevate Split | Week 3 Details

Wk 2 | Elevate HIIT + Deep Core

Wk 2 | Elevate Total Upper Burn 2

Loved this workout. Challenged me and I was exhausted by the last two workouts but it was a good exhausted!!

Awesome!! Really felt the burn😮‍💨

Joya

Wk 2 | Elevate Glutes & Legs 2

Live workout will be up by Wednesday! You’re gonna love this one 🥵🫶🏽

Wk 2 | Elevate Full Body Burn 🔥 EMOM

Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Wk 1 | Day 3 | Total Body EMOM

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