Name: Playbook - Flourish Fit - Wk 3 | Day 3 | Total Body EMOM
Uploaded: 2024-04-24T20:26:57.335Z
Duration: 20 min
Description: Wk 3 | Day 3 | Total Body EMOM

Holy crap! I was going to do 3 rounds but after two I was 🥵

Alex

Pheeewww! 😰 looks easy but this thing makes you SWEAT!

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.

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

Form tips
• thumbs pointing up
• starting position with weights up and keeping biceps flexed the entire time, one side lowers at a time 
• 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 before returning up

Hammer Curl, 2 Up 1 Down

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

Form tips
• stand with good posture 
• keep your core locked in 
• keep a slight bend in your elbow to protect your joints 
• lead with your elbow, not the weights 

❌ don’t swing your arms 
❌ don’t use your whole body to raise the weights 

✅ do focus on isolating your shoulders

Alternating Forward & Lateral Shoulder Riase

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

Form tips: 
• stand in good posture with shoulders back and abs locked in 
• lock elbows into place 
• focus on using your bicep to curl 
• isometric hold halfway down 

❌ don’t swing your elbows forward and back 
❌ don’t use your whole body to help you curl the weight 

✅ do focus on isolating your biceps 
✅ do slow down and focus on control

Iso-hold Alternating Bicep Curl

Advanced: regular or modification #1 
Beginner: modification #1 or #2 

Form tips:
• begin with knees below hips and hands below shoulders
• abs locked in and spine neutral 
• lift knees about an inch or two off the ground 
• Advanced: lift and foot hand and foot at the same time 
• Modification #1: lift hand or leg one at a time 

❌ don’t let hips raise too high 

✅ do keep your core tight as you lift hands/feet for stability

Lateral Bear Crawl

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

Advanced: Regular 
Beginner: Modification 

Form tips: 
• neutral spine, shoulders back, abs locked in 
• flex your glutes and grip the ground with your heel and toes when you land on the third hop 
• opposite hand and leg move at the same time 
• keeps toes and knees pointing forward 

❌ don’t let toes point out 
❌ don’t round your back 

✅ do keep your core and glutes flexed for stability

High Knees with Pause

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

EMOM

Wk 3 | 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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Love these workouts! They keep me consistent working out from home💪🏻

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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Kristan

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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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Wk 4 | Elevate HIIT + Deep Core

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 🔥

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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 3 | Day 3 | Total Body EMOM

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