Name: Playbook - Flourish Fit - Wk 6 | Day 5 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.023Z
Duration: 30 min
Description: Wk 6 | Day 5 | Full Body Circuit

I loved this! This was quick and nice 🩵

Annika

Total reps include both sides (8 reps each way) 

Advanced: weighted 
Beginner: bodyweight or modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Your focus is always on the leg that is forward 
• Plant your front foot with heel down and gripping the floor with your toes for balance 
• as you lower, allow your knee to come forward as you drive your hips back 
• push up through your heel, focusing on your glutes and quads 
• step together between each lunge to reset 

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

✅ do think about using your glutes and quads 
✅ do slow down

Walking Lunge

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

30-45 seconds based on fitness level

Advanced: weighted push-back 
Beginner: modification #1 or #2 

Form tips:
• begin in a straight arm plank - hands below shoulders, feet hip width apart, spine is neutral, abs locked in 
• drive your hips up using your upper body and arms to push the ground away 
• find your balance before grabbing the weight (or before reaching for knee if doing modification #1) 
• as you lower, return to a plank position, keeping your abs tight to protect your spine 

❌ don’t arch or round your back 
❌ don’t move too quickly 
❌ don’t go too far down as you return back into the plank 

✅ do grip the floor with your fingertips to feel more stable 
✅ do focus on using your arms and upper back to push back and lift the weight

Weighted Push Back

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

Circuit: total body

Beginner: 5 minutes
Advanced: 10 minutes 

Choose any form of cardio 

Ideas: 
• treadmill 
• stair climber
• run stairs in your home/outside 
• cycling 
• elliptical 
• rowing 
• walking/jogging 

High intensity: 30 seconds
Increase your intensity by increasing your speed and/or resistance - you should feel challenged during this interval 

Low intensity: 30 seconds 
Decrease your speed or rest - focus on slowing down your breathing and lowering your heart rate during this interval 

Example:
High intensity:
Jog or sprint for 30 seconds
Low intensity:
Walk or rest for 30 seconds

Interval Training: 30/30 (5-10 minutes)

Wk 6 | Day 5 | Full Body Circuit

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

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

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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

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

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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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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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Alex

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

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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 6 | Day 5 | Full Body Circuit

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