Name: Playbook - Flourish Fit - Wk 11 | Elevate HIIT + Deep Core
Uploaded: 2024-04-24T20:26:58.151Z
Duration: 25 min
Description: Wk 11 | Elevate HIIT + Deep Core

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

Work for 30 seconds, recover for 30 seconds, and repeat for 15 rounds for a total of 15 minutes!

During the high intensity phase of the HIIT workout you will increase your speed. The goal is to get your heart rate elevated during this phase and challenge yourself. 

HIIT CARDIO IDEAS 
• Outdoor run/walk 
High intensity: run, low intensity: walk 

• Treadmill run/walk 
High intensity: 4-6 mph, low intensity: 2-3 mph 

• Treadmill sprints
High intensity: 6+ mph, low intensity: complete rest 

• Outdoor Hill Runs 
High intensity: run up hill, low intensity: walk down hill 

• Stair Climber 
High Intensity: level 6-14, low intensity: level 1-5

• Elliptical 
High Intensity: increase resistance and speed, low intensity: reduce resistance and speed 

• At home/outdoor stairs 
High intensity: run/sprint up & down stairs, low intensity: walk up & down stairs

Work: 30 seconds

During the low intensity phase of the HIIT workout you will slow down your speed, lower your intensity, or completely rest. The goal is to get your heart rate back down during this phase to recover before increasing the intensity. 

HIIT CARDIO IDEAS 
• Outdoor run/walk 
High intensity: run, low intensity: walk 

• Treadmill run/walk 
High intensity: 4-6 mph, low intensity: 2-3 mph 

• Treadmill sprints
High intensity: 6+ mph, low intensity: complete rest 

• Outdoor Hill Runs 
High intensity: run up hill, low intensity: walk down hill 

• Stair Climber 
High Intensity: level 6-14, low intensity: level 1-5

• Elliptical 
High Intensity: increase resistance and speed, low intensity: reduce resistance and speed 

• At home/outdoor stairs 
High intensity: run/sprint up & down stairs, low intensity: walk up & down stairs

Recover: 30 seconds

HIIT Circuit - 15 min

Exhale as you lift your leg 
Inhale as you lower your leg 

Complete reps on each side 

Modification: use a wall to help you balance 

Form tips: 
• stand in good posture with a neutral spine and shoulders back 
• flex glutes for better stability 
• keep opposite arm straight over shoulder 
• lift knee and squeeze your core
• lower slowly with control

Standing Core March

Advanced: regular 
Intermediate: modification 1 or 2 
Beginner: modification 2 or 3 

Form tips: 
• tuck tailbone
• tuck ribs 
• drive low back toward the ground 
• breathe through the movement 
• extend and contract slowly with control 

Extend = inhale and brace core 
Contract = exhale and squeeze core 

❌ don’t let low back arch off ground

Dead Bug

Breathing: 
Inhale: as you return to starting position 
Exhale: leg extends as you rotate into the crunch  

To modify:
Don’t extend leg all the way out 
Only bring your elbow to your knee as far as you can 

Form tips: 
• keep low back driving toward the ground 
• keep ribs locked down 
• breathe through the movement 
• focus on using your core
• roll shoulder blade off the ground as you crunch

45 Degree Extension with Crossover Crunch

Hold for time: 20-60 seconds depending on fitness level 

Advanced: on elbows
Beginner: modification on hands 

Form Tips:
• elbows (or hands if using modification) directly below shoulders 
• spine in a neutral position 
• hips locked in and flexing glutes & quads 
• feet hip width apart 
• squeeze your core from front to back, keeping it flexed the entire time 

❌ don’t arch your back or lift your hips in the air 
❌ don’t look up 

✅ do keep breathing and squeeze your core tighter every time you breathe out 
✅ do shift your body slightly forward over your elbows/hands for better core activation

Plank

Deep Core Circuit

Wk 11 | Elevate HIIT + Deep 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!

Emily

Wk 8 | Elevate Total Upper Burn 2

Melissa

Nicole

Wk 8 | Elevate Glutes & Legs 2

Annika

Wk 8 | Elevate Full Body Burn 🔥 Circuit

Mindy

Wk 8 | Elevate Total Upper Burn 1

Wk 8 | Elevate Glutes & Legs 1

Elevate Split | Week 8 Details

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 🙌

Wk 7 | Elevate Total Upper Burn 2

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 11 | Elevate HIIT + Deep Core

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