Name: Playbook - Flourish Fit - Wk 7 | Day 3 | Total Body EMOM
Uploaded: 2024-04-24T20:26:57.240Z
Duration: 24 min
Description: Wk 7 | Day 3 | Total Body EMOM

Sarah

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 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

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

Total reps include both sides (8 reps each way) 

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

Switch sides halfway through (15 sec each way)

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

Form tips
• 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 triceps at the top 

❌ don’t let your elbows flare out 
❌ don’t arch your back

✅ do lower the weight with control 
✅ do focus on using both arms equally

Overhead Tricep Extension

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

EMOM

Wk 7 | Day 3 | Total Body EMOM

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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

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Melissa

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Mindy

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Samantha

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

April

This was exactly what I needed today 🙌

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Erica

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Chelsea

Crae

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

Summer Stone

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

Kamryn

Kristan

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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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Elizabeth Alcantara

Whitney

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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

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Katie

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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 😅

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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 🙌🏼

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Brogan

Melinda Elam

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

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Kristen

Wk 4 | Elevate Glutes & Legs 1

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Mickaela

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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

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Courtney

Wk 3 | Elevate Total Upper Burn 1

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

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 7 | Day 3 | Total Body EMOM

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