Name: Playbook - Flourish Fit - Wk 5 | Day 5 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.047Z
Duration: 30 min
Description: Wk 5 | Day 5 | Full Body Circuit

Annika

Complete time/reps on both sides 

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with core locked in, spine neutral, and shoulders locked back. 
• hop into a split stance keeping knees in line with toes and drive the weight into a press landing directly over shoulders 

❌ don’t let knees cave in 
❌ don’t lean to one side 

✅ keep your body in a straight line up and down 
✅ focus on power and stability

Dumbbell Split Jump to Press

Advanced: regular 
Beginner: modification 

Form tips: 
• hands below shoulders, neutral spine, and abs locked in
• push the ground away from you as you sit back (modification: push back) 
• focus on using your arms and upper back to sit back 
• drive knees straight forward during climbers (modification: knee tucks) 

❌ don’t arch your back 

✅ do keep hands tucked right under shoulders

Sit Back Climber Combo

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 - Upper Cardio

Complete reps on each side 

Advance: regular 
Beginner: modification (only drive knee up as high as you feel comfortable to) 

Form tips: 
• feet slightly wider than hip width & toes slightly pointed out 
• heels planted and toes gripping the ground 
• knees in line with toes 
• use your core to drive your opposite elbow and knee together to crunch 
• flex and drive through your glutes to power up and keep you stable as you lift your knee 

❌ don’t let your knees cave in during the squat 

✅ do keep your core tight the entire time

Squat to Crunch

Complete time on each side 

Advanced: regular 
Beginner: modification 

Form tips: 
• knees and toes pointing forward 
• drive hips back 
• keep your spine neutral and core tight 
• drive hips forward and explode straight up (modification: no jump, drive knee straight up) 
• when your front foot is planted keep your heel down and toes gripping the ground for better stability 

❌ don’t round your back as you drive hips back 
❌ don’t let knees cave in or fall out 

✅ do keep your glutes and abs flexed for better stability

Plyo Sprinters

Circuit #2 - Lower Cardio

Wk 5 | Day 5 | Full Body Circuit

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

Leslie Clark

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

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Quads were shaking too bad do do the finisher 😅

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Alex

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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 5 | Full Body Circuit

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