Name: Playbook - Flourish Fit - Wk 7 | Day 3 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.510Z
Duration: 35 min
Description: Wk 7 | Day 3 | Full Body Circuit

Whitney

I love this app so much. It has helped me start looking at working out and food in a healthy way.

Kayla

Love the full body workouts! tbh I’m always a bit intimidated by the full body workouts 😅 but then I complete one and it feels so good!!

Daisy

Annika

Complete each exercise in order for the reps/times and rest provided. Once all exercises are complete, repeat for the number of rounds given.

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

Advanced: full push up or modification #1
Beginner: modification #1 or #2 

Form Tips: 
• begin in a straight arm plank position with hands below shoulders, neutral spine, and abs locked in.
• as you lower, slightly tuck elbows as you let your upper body fall forward over your hands 
• drive back up when triceps are parallel with the ground (*doesn’t apply to modification #2) 
• use your upper body to push the ground away and push-back, driving your hips up 
• squeeze your arms and upper back and then return to starting position 

❌ don’t arch your back 
❌ don’t flare your elbows out wide 
❌ don’t look up 

✅ do focus on using your chest and arms 
✅ do think about pushing the ground away from you to help push you back up 
✅ do go through the full range of motion 

Modification #1
• drop to knees, still keeping your spine neutral and hips down 

Modification #2 
• drive your hips up using your upper body to push and return to a straight arm plank with control

Push-up to Push-back

Advanced: regular 
Beginner: modification (up-up-down-down sequence) 

Form tips: 
• begin in good posture with abs locked in, shoulders rolled back, and neutral spine 
• pump arms and legs (opposite arm up as the leg that is up) 
• Advanced form tip:
   - slightly lean back 

❌ don’t stomp on the box/ground 
❌ don’t be flat on your feet 

✅ do go slower in the beginning to get the movement & form down and then speed up 
✅ do stay light on your feet to protect your joints and increase speed

Toe Taps

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

Form tips: 
• knees and toes pointed forward 
• abs locked in and spine neutral 
• stay on your toes 
• keep a slight bend in your knees
• pump your arms 

❌ don’t round your back 
❌ don’t plant your heels 

✅ do quick small steps (focus on speed over taking big steps)

In-out Quick Steps

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

Circuit

Wk 7 | Day 3 | Full Body Circuit

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Wk 7 | Day 3 | Full Body Circuit

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