Name: Playbook - Flourish Fit - Wk 1 | Day 5 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.143Z
Duration: 40 min
Description: Wk 1 | Day 5 | Full Body Circuit

Such a good quick burn! My heart rate is UP

Jaime

Chelsea

Katelyn

That last circuit!! My heart is racing.. but this was fun 🔥🔥

Annika

Equipment: use dumbbells or kettlebells 

Form Tips: 
• begin by locking in - roll shoulders back engaging your back muscles, lock in your core, and stand in good posture 
• walk back and forth keeping your upper body and back locked in the entire time 

❌ don’t let shoulders round forward 

✅ do grip the weights tightly for better muscle engagement 
✅ do focus on your back and abs

Farmers Walk

Advanced: regular 
Beginner: modification 

Form tips: 
• feet slightly wider than hip width and toes slightly pointed out 
• abs locked in, shoulders back, and neutral spine 
• as you lower into the squat drive hips back and knees forward 
• keep knees in line with toes
• land softly by absorbing the shock of the ground and keeping a slight bend in your knees 

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

✅ do use your arms for more power on the jump
✅ do drive through your heels on the pulse

Jump Squat to Pulse

Form Tips:
• knees in a 90 degree angle 
• lock in core, shoulders rolled back on wall, spine neutral 
• keep heels and toes plants
• flex quads, glutes, and core 

❌ don’t use your hands to push on your legs or hold you up on the wall 
❌ don’t let heels come up off the ground 

✅ do continue to breathe through the movement

Wall Sit

Circuit #1

Complete reps on both sides 

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with core locked in, spine neutral, and shoulders locked back. 
• hop into a split stance keeping knees in line with toes and drive the weight into a press landing directly over shoulders 

❌ don’t let knees cave in 
❌ don’t lean to one side 

✅ keep your body in a straight line up and down 
✅ focus on power and stability

Dumbbell Split Jump to Press

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

If you do not have a band use the dumbbell modification 

Form tips: 
• stand in good posture with shoulders locked down and back, abs tight, and spine neutral 
• keep a slight bend in your elbow 
• lead with your elbows as your open up into the fly 

❌ don’t round your shoulders forward 

✅ do focus on using your rear delts (backs of your shoulders) 
✅ do pause and squeeze with each fly

Banded Rear Delt Fly

Circuit #2

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: regular 
Beginner: modification (up-up-down-down sequence) 

Form tips: 
• begin in good posture with abs locked in, shoulders rolled back, and neutral spine 
• pump arms and legs (opposite arm up as the leg that is up) 
• Advanced form tip:
   - slightly lean back 

❌ don’t stomp on the box/ground 
❌ don’t be flat on your feet 

✅ do go slower in the beginning to get the movement & form down and then speed up 
✅ do stay light on your feet to protect your joints and increase speed

Toe Taps

Circuit #3 - Finisher

Wk 1 | Day 5 | Full Body Circuit

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

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Quads were shaking too bad do do the finisher 😅

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

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

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Melinda Elam

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

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

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

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

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Laura

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

Wk 1 | Day 5 | Full Body Circuit

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