Name: Playbook - Flourish Fit - Wk 10 | Elevate Full Body Burn 🔥 EMOM
Uploaded: 2024-04-24T20:26:58.113Z
Duration: 30 min
Description: Wk 10 | Elevate Full Body Burn 🔥 EMOM

I loved this! ❤️ So Quick and my heart rate was up the whole time!

Annika

Available in the Live Workouts Highlight Wednesday 🧚

Choose any form of cardio to elevate your heart rate 

Ideas: 
• run on treadmill/run in place
• stair climber/run stairs 
• cycling 
• rowing 
• jumping jacks

Warm-Up: Cardio of Choice

EMOM = every minute on the minute 

For this workout, set your timer to: 20 minutes 
(Timer is at the top of the workout, you can click in and out of it and adjust the time as needed) 

At the start of minute 1 do the first exercise for the time/reps given. The remainder of that minute is your rest. At the start of minute 2 do the second exercise for the time/reps given. The remainder of that minute is your rest. Repeat this for every exercise. Once you have completed all 10 exercise repeat for a total of 2 rounds.

10 exercises
2 rounds
= 20 minutes 

If you need additional time to rest, tap +10 on the timer as many times as needed. 

Please listen to your body and prioritize form!

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

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
• shoulders back, abs locked in, and neutral spine 
• weights begin right around knees 
• lock your elbows into place my your sides in a 90 degree angle 
• kick the weight straight back and squeeze your triceps 

❌ don’t let your elbows come down/forward 
❌ don’t go into a bicep curl when you return back to the starting position 

✅ do focus on isolating your triceps 
✅ do squeeze and hold the weight at the top for a second while flexing your triceps

Bent-over Tricep Kickback

Advanced: regular 
Beginner: modification 

Form tips:
• begin in a plank position with hands below shoulders, abs locked in, and hips down 
• grip the ground with your fingertips 
• hop feet toward chest and back into the plank 

❌ don’t look up 

✅ do land softly on your feet 
✅ do keep your core locked in the entire time to protect your spine

Plank In-Outs

Form tips: 
• shoulders rolled back, spine neutral, abs locked in 
• slightly sink down to begin by driving hips back and knees forward 
• toes and knees pointing forward 
• drive knees out to step and plant your foot 

❌ don’t let knees cave in 
❌ don’t point toes outward as you step 

✅ do keep tension on the band by driving knees out 
✅ do keep glutes flexed

Banded Lateral Walk

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 - LEFT SIDE

Plyo Sprinters - RIGHT SIDE

Advanced: on elbows
Beginner: on hands 

Form tips: 
• hands/elbows right below shoulders 
• spine neutral
• abs and hips locked in 
• dip your hip to the side then bring back to center 
• focus on squeezing your obliques (side abs) and core. 

❌ don’t arch your back or stick your butt in the air 

✅ do move slowly with control and focus on using your core to move your hips side to side

Plank Oblique Dips

Hold for 2-3 seconds at the top of the crunch 

Exhale as you crunch
Inhale as you lower 

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

❌ don’t bounce yourself up from the ground 

✅ do focus on using your core to pull you up 
✅ do return back down slowly with control

Reach Through w/ Hold

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

EMOM

Wk 10 | Elevate Full Body Burn 🔥 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

Wk 7 | Elevate HIIT + Deep Core

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

April

This was exactly what I needed today 🙌

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Wk 7 | Elevate Glutes & Legs 2

Erica

Wk 7 | Elevate Full Body Burn 🔥 EMOM

Chelsea

Crae

Wk 7 | Elevate Total Upper Burn 1

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

Summer Stone

Wk 7 | Elevate Glutes & Legs 1

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

Wk 6 | Elevate Total Upper Burn 2

Held my wall sit for 3 minutes and was SHAKING

Wk 6 | Elevate Glutes & Legs 2

Wk 6 | Elevate Full Body Burn 🔥 AMRAP

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

Wk 6 | Elevate Total Upper Burn 1

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 10 | Elevate Full Body Burn 🔥 EMOM

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