Name: Playbook - Flourish Fit - Wk 3 | Day 3 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.599Z
Duration: 35 min
Description: Wk 3 | Day 3 | Full Body Circuit

Autumn Walter

Annika

Definitely felt the burn with that one 🔥

Daisy

Afia

Complete each exercise in order for the reps/times and rest provided. Once all exercises are complete, repeat for the number of rounds given.

Total reps include both sides (8 reps each way) 

Advanced: weighted 
Beginner: bodyweight or modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Your focus is always on the leg that is forward 
• Plant your front foot with heel down and gripping the floor with your toes for balance 
• as you lower, allow your knee to come forward as you drive your hips back 
• push up through your heel, focusing on your glutes and quads 
• step together between each lunge to reset 

❌ don’t let your knee cave in or fall out 
❌ don’t use your back leg to drive up 

✅ do think about using your glutes and quads 
✅ do slow down

Walking Lunge

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

Advanced: full push up or modification #1
Beginner: modification #1, #2, or #3 

Form Tips: 
• begin in a straight arm plank position with hands below shoulders, neutral spine, and abs locked in.
• as you lower, slightly tuck elbows as your let your upper body fall forward over your hands 
• drive back up when triceps are parallel with the ground (*doesn’t apply to modification #2) 

❌ don’t arch your back 
❌ don’t flare your elbows out wide 
❌ don’t look up 
❌ don’t do half reps 

✅ do focus on using your chest and arms 
✅ do think about pushing the ground away from you to help push you back up 
✅ do go through the full range of motion 

Modification #1
• drop to knees, still keeping your spine neutral and hips down 

Modification #2
• lower to the ground with control, then roll up out of the push up slowly using the ground for assistance 

Modification #3
• drive your hips up using your upper body to push and return to a straight arm plank with control

Push Up

Advanced: regular 
Beginner: modification 

Form tips:
• begin with hands directly under shoulders
• feet hip width apart 
• abs locked in and spine neutral 
• grip the ground with your fingertips 
• think about pushing the ground away from you as you drive your hips up 
• squeeze your upper back and flex your arms as you push back 

❌ don’t round or arch your back 

✅ do move slowly with control

Push-Back Knee Taps

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

Total reps include both sides (8 each way) 

Form tips: 
- drive your opposite elbow and knee together squeezing your core
- keep tension in your core the entire time
- move from side to side with control bringing your shoulder blade off the ground 
- fully extend your leg out that is straight 

❌ don’t flop around like a fish or rush the movement 

✅ do breathe through the movement

Bicycle Crunch

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

Circuit

Wk 3 | Day 3 | Full Body Circuit

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

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