Name: Playbook - Flourish Fit - Wk 2 | Day 3 | Total Body EMOM
Uploaded: 2024-04-24T20:26:57.366Z
Duration: 20 min
Description: Wk 2 | Day 3 | Total Body EMOM

Hana

I hate these so much but they are getting easier 🤣🤣

Melanie

Stephanie

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.

• if you don’t have a step box or something to hop up and over on (you can use a bumper plate, stack books, etc), use the modification 
• to make more advanced, elevate the box 
• to make easier, lower the box 

Form tips:
• toes and knees pointing forward 
• abs locked in and standing in good posture 
• keep a slight bend in your knees
• stay on your toes

❌ don’t round your back 
❌ don’t stomp the ground/box 

✅ do think about being as light as a feather to protect your joints

Straddle Box Runs

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

Bicep Curl

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

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

• if you don’t have a step box or something to hop up and over on, use the modification 
• to make more advanced, elevate the box 
• to make easier, lower the box 

Form tips:
• toes and knees pointing forward 
• abs locked in and standing in good posture 
• keep a slight bend in your knees
• stay on your toes

❌ don’t round your back 
❌ don’t stomp the ground as you move side to side

✅ do think about being as light as a feather to protect your joints 
✅ do pump your arms (opposite arm and foot up)

Up & Overs

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

If you don’t have a step box you can use another object to elevate your hands off the ground like a bumper plate or stacking books. If you don’t have anything to elevate your hands then you can still do this move off the ground. 

Advanced: keep same 
Beginner: use modification on knees 

Form tips: 
• stay leaning into your hands 
• abs & hips locked in 
• spine neutral 
• your hips will want to wobble, challenge them to stay locked in by squeezing your core 

❌ don’t arch or round your back
❌ don’t let your hands get way out in front of your shoulders

Box Plank Up Downs

Form tips:
• place hands right outside of hips and slightly back 
• keep eyes looking forward to keep your neck straight 
• roll your shoulder back and lock in your core
• drive elbows straight back as you lower 
• press up by squeezing your triceps *hold and squeeze your Tricep at the top 

❌ don’t flare your elbows out as you lower

Floor Tricep Pulses

EMOM

Wk 2 | 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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April

This was exactly what I needed today 🙌

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Erica

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

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

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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

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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 🔥🧡

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

Eboni Farmer

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Katie

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

Mallory

Heather

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That Bulgarian Split Squat Superset hurt so good 😅

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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Brogan

Melinda Elam

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

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Kristen

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Mickaela

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Great arm work out! Defined arms comingggg 💪🏼

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Amazing! Love the leg press superset 🔥

Alex

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

Bridgit

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Courtney

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

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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

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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 2 | Day 3 | Total Body EMOM

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