Name: Playbook - Flourish Fit - Wk 7 | Elevate HIIT + Deep Core
Uploaded: 2024-04-24T20:26:56.588Z
Duration: 25 min
Description: Wk 7 | Elevate HIIT + Deep Core

Samantha

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

Work for 30 seconds, recover for 30 seconds, and repeat for 15 rounds for a total of 15 minutes!

During the high intensity phase of the HIIT workout you will increase your speed. The goal is to get your heart rate elevated during this phase and challenge yourself. 

HIIT CARDIO IDEAS 
• Outdoor run/walk 
High intensity: run, low intensity: walk 

• Treadmill run/walk 
High intensity: 4-6 mph, low intensity: 2-3 mph 

• Treadmill sprints
High intensity: 6+ mph, low intensity: complete rest 

• Outdoor Hill Runs 
High intensity: run up hill, low intensity: walk down hill 

• Stair Climber 
High Intensity: level 6-14, low intensity: level 1-5

• Elliptical 
High Intensity: increase resistance and speed, low intensity: reduce resistance and speed 

• At home/outdoor stairs 
High intensity: run/sprint up & down stairs, low intensity: walk up & down stairs

Work: 30 seconds

During the low intensity phase of the HIIT workout you will slow down your speed, lower your intensity, or completely rest. The goal is to get your heart rate back down during this phase to recover before increasing the intensity. 

HIIT CARDIO IDEAS 
• Outdoor run/walk 
High intensity: run, low intensity: walk 

• Treadmill run/walk 
High intensity: 4-6 mph, low intensity: 2-3 mph 

• Treadmill sprints
High intensity: 6+ mph, low intensity: complete rest 

• Outdoor Hill Runs 
High intensity: run up hill, low intensity: walk down hill 

• Stair Climber 
High Intensity: level 6-14, low intensity: level 1-5

• Elliptical 
High Intensity: increase resistance and speed, low intensity: reduce resistance and speed 

• At home/outdoor stairs 
High intensity: run/sprint up & down stairs, low intensity: walk up & down stairs

Recover: 30 seconds

HIIT Circuit

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

Form tips: 
• tuck tailbone
• tuck ribs 
• drive low back toward the ground 
• breathe through the movement 
• extend and contract slowly with control 

Extend = inhale and brace core 
Contract = exhale and squeeze core 

❌ don’t let low back arch off ground

Dead Bug

Every crunch = 1 rep

Advanced: with weight 
Beginner: modification without weight 

Form tips: 
• knees in a 90 degree angle 
• tuck chin as you crunch and roll shoulder blades off the ground 

❌ don’t let legs sink down

✅ do think about using your core to perform the movement 
✅ do move slow with control for better mind to muscle connection

Weighted 90 Degree Crunch

Hold each rep for 2-3 seconds depending on fitness level 

Form tips:
• hands below shoulders 
• knees below hips 
• neutral spine (not rounding or arching) 
• lift knees 2-3 inches off ground
• as you lift imagine you are scooping your core off the ground 
• squeeze and flex your core at the top 
• move slowly with control 

Lift = exhale and contract 
Lower = inhale and expand

Bear Plank Holds

Every crunch = 1 rep 

Form Tips: 
• focus on using your core to drive your opposite arm and leg together 
• shoulder blade should come off the floor during the crunch 
• keep chin tucked during crunch 
• use arm that is down for stability 

❌ don’t think about using your upper body or legs to crunch 

✅ do focus on using your core and moving with control 
✅ do try to get an extra reach up toward your toes (roll in then up)

Crossover Crunch to Straight Leg Reach

Deep Core Circuit

Wk 7 | Elevate HIIT + Deep Core

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

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 7 | Elevate HIIT + Deep Core

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