Name: Playbook - Flourish Fit - Wk 3 | Day 5 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.097Z
Duration: 40 min
Description: Wk 3 | Day 5 | Full Body Circuit

Whoaaaaa! That was a great burn!! Those wall sits are always a killer for the legs! Oh my goodness! Feeling amazing!! 🔥💪🏼👏🏻

Brittany Marie

Samantha

I loved this workout!! Those wall sits were tough 🥵

Annika

Form tips: 
• abs locked in, good posture, and neutral spine 
• feet slightly wider than hip width, toes and heels planted 
• as you lower into the squat keep knees inline with toes 
• press the weight straight over your shoulders 

❌ don’t arch your back when you press 
❌ don’t round your back when you squat 

✅ do lower slowly with control, then use more power and speed on the way up 
✅ do focus on your glutes and quads during the squat to avoid using your back

Squat Thruster

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

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

Cardio of Choice

Circuit #1 - Full Body

Equipment: use dumbbells or kettlebells 

Form Tips: 
• begin by locking in - roll shoulders back engaging your back muscles, lock in your core, and stand in good posture 
• walk back and forth keeping your upper body and back locked in the entire time 

❌ don’t let shoulders round forward 

✅ do grip the weights tightly for better muscle engagement 
✅ do focus on your back and abs

Farmers Walk

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

Form tips
• shoulders back, abs locked in, and neutral spine 
•weights begin right around knees 
• keep pinky’s pointed and up out as your raise 
• keep a slight bend in your elbows to protect your joints 
• lead with your elbows, not the weights 

❌ don’t swing your arms 
❌ don’t round your shoulders or back forward 

✅ do focus on isolating the backs of your shoulders 
✅ do squeeze and hold the weight for a second at the top

Bent-over Rear Delt Fly

Circuit #2 - Upper Body

Drop every 5 seconds 

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

Form Tips: 
• core locked in and in good posture 
• slight bend in knees 
• toes and knees pointing forward 
• sink down and tap toes as quickly as possible 
• as you drop, keep your core tight and land hands right under shoulders 

❌ don’t stomp the ground 
❌ don’t round or arch your back 

✅ do stay light on your feet

Quick Feet to Drop

Form Tips:
• knees in a 90 degree angle 
• lock in core, shoulders rolled back on wall, spine neutral 
• keep heels and toes plants
• flex quads, glutes, and core 

❌ don’t use your hands to push on your legs or hold you up on the wall 
❌ don’t let heels come up off the ground 

✅ do continue to breathe through the movement

Wall Sit

Circuit #3 - Lower

Wk 3 | Day 5 | Full Body Circuit

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Held my wall sit for 3 minutes and was SHAKING

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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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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 3 | Day 5 | Full Body Circuit

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