Name: Playbook - Flourish Fit - Wk 6 | Day 3 | Full Body EMOM
Uploaded: 2024-04-24T20:26:57.732Z
Duration: 20 min
Description: Wk 6 | Day 3 | Full Body EMOM

Shayla

Jasmin

Join me live for this workout in the live workout highlight this Wednesday (available Tuesdays at 11:59pm CT)

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, 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

Advanced: regular 
Beginner: modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving through the leg that is forward 
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance 
• at the top of the lunge press dumbbell directly over shoulder 
• keep core locked in and avoid leaning as you press 

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

✅ do focus on using your front leg

(Left) Step Back Lunge to Press

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) and then to opposite elbow (as far as you can) 
• land soft on your feet by keeping your weight in your arms

Mountain Climber Forward to Cross

(Right) Step Back Lunge to Press

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

Advanced: regular 
Beginner: modification 

Form tips: 
• feet planted hip width apart (think about keeping them glued to the ground) 
• tuck and roll up off the ground beginning with shoulder blades coming off first 

❌ don’t use your legs/hips to help you up 
❌ don’t jerk yourself up 

✅ focus on using only your core to pull you up 
✅ lower with control

Alternating Sit Up to Reach Through

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

Complete reps on both sides before going into the next set or exercise

Advanced: single leg 
Beginner: staggered stance 

Form tips: 
- heels and toes planted hip width apart
*beginner: stagger one foot out farther away to help you balance
*advanced: leg straight up 
- ribs locked down and core is tight 
- drive up pushing through your heel
- keep your knee in line with your toes 
- squeeze your glutes at the top and return slowly keeping the tension in your glutes the entire time 
- your focus is always on the side that is down or closest to you if doing the modification 

*if you feel it too much in your quads your foot might be too close to you
*if you feel it too much in your hamstrings your foot might be too far away from you 

❌ don’t arch your back as you drive up 
❌ don’t let your knee cave in at the top 

✅ do keep your ribs locked down to avoid placing the load on your spine

(Left) Single Leg Glute Bridge

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with a neutral spine, shoulders back, and abs locked in 
• hop feet out slightly wider than hip width apart and toes slightly pointed out 
• as you lower drive knees out in line with toes 
• drive up through your heels 

❌ don’t let knees cave in 
❌ don’t round back at the bottom of the squat 

✅ do land softly to protect your joints
✅ do keep tension in your glutes as you lower and drive back up

In-out squat jump

(Right) Single Leg Glute Bridge

EMOM

Wk 6 | Day 3 | Full Body EMOM

Wk 8 | Elevate HIIT + Deep Core

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

Wk 8 | Elevate Total Upper Burn 2

Melissa

Nicole

Wk 8 | Elevate Glutes & Legs 2

Annika

Wk 8 | Elevate Full Body Burn 🔥 Circuit

Mindy

Wk 8 | Elevate Total Upper Burn 1

Wk 8 | Elevate Glutes & Legs 1

Elevate Split | Week 8 Details

Samantha

Wk 7 | Elevate HIIT + Deep Core

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

April

This was exactly what I needed today 🙌

Wk 7 | Elevate Total Upper Burn 2

Wk 7 | Elevate Glutes & Legs 2

Erica

Wk 7 | Elevate Full Body Burn 🔥 EMOM

Chelsea

Crae

Wk 7 | Elevate Total Upper Burn 1

This was my first true workout since having a baby and I feel AMAZING!!

Summer Stone

Wk 7 | Elevate Glutes & Legs 1

Elevate Split | Week 7 Details

Wk 6 | Elevate HIIT + Deep Core

I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

Kamryn

Kristan

Wk 6 | Elevate Total Upper Burn 2

Held my wall sit for 3 minutes and was SHAKING

Wk 6 | Elevate Glutes & Legs 2

Wk 6 | Elevate Full Body Burn 🔥 AMRAP

It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

Wk 6 | Elevate Total Upper Burn 1

Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

Elevate Split | Week 6 Details

Wk 5 | Elevate HIIT + Deep Core

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 🔥🧡

Wk 5 | Elevate Total Upper Burn 2

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

Eboni Farmer

Wk 5 | Elevate Glutes & Legs 2

Katie

Wk 5 | Elevate Full Body Burn 🔥 Circuit

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

Mallory

Heather

Wk 5 | Elevate Total Upper Burn 1

That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

Wk 5 | Elevate Glutes & Legs 1

Elevate Split | Week 5 Details

Wk 4 | Elevate HIIT + Deep Core

This was exactly what my upper body needed today, especially my back 🙏

Wk 4 | Elevate Total Upper Burn 2

Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

Wk 4 | Elevate Glutes & Legs 2

Wk 4 | Elevate Full Body Burn 🔥 EMOM

Brogan

Melinda Elam

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

Wk 4 | Elevate Total Upper Burn 1

Kristen

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Mickaela

Wk 3 | Elevate HIIT + Deep Core

Great arm work out! Defined arms comingggg 💪🏼

Wk 3 | Elevate Total Upper Burn 2

Amazing! Love the leg press superset 🔥

Alex

Wk 3 | Elevate Glutes & Legs 2

Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

Bridgit

Wk 3 | Elevate Full Body Burn 🔥 AMRAP

Courtney

Wk 3 | Elevate Total Upper Burn 1

This was a toughy… almost gave up but worth it in the end !!!

Wk 3 | Elevate Glutes & Legs 1

Elevate Split | Week 3 Details

Wk 2 | Elevate HIIT + Deep Core

Wk 2 | Elevate Total Upper Burn 2

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

Wk 2 | Elevate Glutes & Legs 2

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

Wk 2 | Elevate Full Body Burn 🔥 EMOM

Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Wk 6 | Day 3 | Full Body EMOM

Community

More workouts from Flourish Fit