Name: Playbook - Flourish Fit - Wk 5 | Day 3 | Total Body EMOM
Uploaded: 2024-04-24T20:26:57.288Z
Duration: 24 min
Description: Wk 5 | Day 3 | Total Body EMOM

Great workout! I even got the kids involved today. They loved it!

Alex

Nicole

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 *shoulders back 
• keep your core locked in 
• keep a slight bend in your elbow to protect your joints 
• think about scooping the weights up 
• drive weights together and squeeze your chest at the top 

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

✅ do focus on isolating your chest

Underhand Chest Raise

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
• 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: regular 
Beginner: modification 

Form tips:
• begin in a plank position with hands below shoulders, abs locked in, and hips down 
• grip the ground with your fingertips 
• hop feet toward chest and back into the plank 

❌ don’t look up 

✅ do land softly on your feet 
✅ do keep your core locked in the entire time to protect your spine

Plank In-Outs

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

• 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:
• 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:
• 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

If you do not have a band use the dumbbell modification 

Form tips: 
• stand in good posture with shoulders locked down and back, abs tight, and spine neutral 
• keep a slight bend in your elbow 
• lead with your elbows as your open up into the fly 

❌ don’t round your shoulders forward 

✅ do focus on using your rear delts (backs of your shoulders) 
✅ do pause and squeeze with each fly

Banded Rear Delt Fly

EMOM

Wk 5 | Day 3 | Total Body EMOM

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I really appreciate all the tips helps me think about core and correct form!

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

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

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

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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 5 | Day 3 | Total Body EMOM

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