Name: Playbook - Flourish Fit - Wk 9 | Day 5 | Full Body Circuit
Uploaded: 2024-04-24T20:26:56.949Z
Duration: 25 min
Description: Wk 9 | Day 5 | Full Body Circuit

Spicy and just what I needed today 🔥🔥🔥

Olivia

Man, this one had me sweating like crazy!!

Chelsea

Complete time/reps on both sides 

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with core locked in, spine neutral, and shoulders locked back. 
• hop into a split stance keeping knees in line with toes and drive the weight into a press landing directly over shoulders 

❌ don’t let knees cave in 
❌ don’t lean to one side 

✅ keep your body in a straight line up and down 
✅ focus on power and stability

Dumbbell Split Jump to Press

Advanced: regular 
Beginner: modification 

Form tips:
• begin with hands directly under shoulders
• feet hip width apart 
• abs locked in and spine neutral 
• grip the ground with your fingertips 
• think about pushing the ground away from you as you drive your hips up 
• squeeze your upper back and flex your arms as you push back 

❌ don’t round or arch your back 

✅ do move slowly with control

Push-Back Knee Taps

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

Cardio of Choice

Circuit #1 - Upper Cardio

Complete reps on each side 

Advance: regular 
Beginner: modification (only drive knee up as high as you feel comfortable to) 

Form tips: 
• feet slightly wider than hip width & toes slightly pointed out 
• heels planted and toes gripping the ground 
• knees in line with toes 
• use your core to drive your opposite elbow and knee together to crunch 
• flex and drive through your glutes to power up and keep you stable as you lift your knee 

❌ don’t let your knees cave in during the squat 

✅ do keep your core tight the entire time

Squat to Crunch

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

Circuit #2 - Lower Cardio

Wk 9 | Day 5 | Full Body Circuit

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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 🔥🧡

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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

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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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Alex

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

Bridgit

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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 9 | Day 5 | Full Body Circuit

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