Name: Playbook - Flourish Fit - Wk 7 | Elevate Full Body Burn 🔥 EMOM
Uploaded: 2024-04-24T20:26:56.648Z
Duration: 30 min
Description: Wk 7 | Elevate Full Body Burn 🔥 EMOM

Erica

Melissa

Available in the Live Workouts Highlight Wednesday 🧚

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

Warm-Up: Cardio of Choice

EMOM = every minute on the minute 

For this workout, set your timer to: 18 minutes 
(Timer is at the top of the workout, you can click in and out of it and adjust the time as needed) 

At the start of minute 1 do the first exercise for the time/reps given. The remainder of that minute is your rest. At the start of minute 2 do the second exercise for the time/reps given. The remainder of that minute is your rest. Repeat this for every exercise. Once you have completed all 6 exercise repeat for a total of 3 rounds.

6 exercises
3 rounds
= 18 minutes 

If you need additional time to rest, tap +10 on the timer as many times as needed. 

Please listen to your body and prioritize form!

• if you don’t have a step box or something to hop up and over on (you can use a bumper plate, stack books, etc), 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/box 

✅ do think about being as light as a feather to protect your joints

Straddle Box Runs

Advanced: regular 
Beginner: modification

Form Tips:
• hands directly below shoulders
• spine in a neutral position 
• hips locked in and flexing glutes for stability 
• squeeze your core from front to back, keeping it flexed the entire time
• as you rotate to the side, drive hips up away from the ground to keep your body in a straight line 

❌ don’t round your top shoulder forward as you rotate to the side 

✅ keep your chest open, and top arm straight over your shoulder 
✅ do keep breathing and squeeze your core tighter every time your breathe out

Alternating Plank

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

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

• 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

Inhale as you step in
Exhale as you step out

Form Tips: 
• hands placed below shoulders 
• feet hip width apart 
• knees hover about 2 inches off the ground as you step in 
• keep your spine neutral 
• lock in your core and squeeze as you step in 

❌ don’t round or arch your back 
❌ don’t lift your knees too high off the ground

Bear Plank In-Out Walks

EMOM

Complete as many reps as possible (check how many reps you completed on last weeks amrap and see if you can beat it!)

Advanced: regular or modification #1 
Beginner: modification #2 or #3 

Form tips: 
• keep core locked in the entire time to protect your spine 
• feet about hip width apart 
• land softly when you jump by keeping a slight bend in your knees 
• drop hands right below shoulders and keep elbows tucked under 

❌ don’t land flaring your elbows out 

✅ do go through the full range of motion

🧚bonus: Burpee Finisher

Wk 7 | Elevate Full Body Burn 🔥 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

Nicole

Wk 8 | Elevate Glutes & Legs 2

Annika

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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

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 7 | Elevate Full Body Burn 🔥 EMOM

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