Name: Playbook - Flourish Fit - Wk 9 | Elevate Full Body Burn 🔥 AMRAP
Uploaded: 2024-04-24T20:26:58.083Z
Duration: 30 min
Description: Wk 9 | Elevate Full Body Burn 🔥 AMRAP

Did in place of week 10’s option and felt so good!!

Nicole

Omg that was such a sweaty one! Way harder than it sounds!

Chelsea

It feels so good to beat that first round!! I gave my all 🥵🫠

Annika

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

Complete as many reps as possible in the given time. Keep track and try to beat your best.

Go through all exercises once, resting for 30 seconds between each exercise, then once you’ve completed all exercises rest for 60 seconds and repeat the circuit.

Advanced: regular 
Beginner: modification 1 or 2 

Form tips:
• begin with hands below shoulders 
• feet hip width apart 
• spine neutral, core tight, and glutes flexed 
• when you drop to your elbows land right below shoulder
• keep hips locked in place by keeping your core flexed 

❌ don’t arch your back or lift hips in the air 
❌ don’t rock hips back and forth as you move up and down 

✅ do keep your core tight through the entire movement 
✅ do always land hands and elbows right under shoulders

Plank to Push-up

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

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 - LEFT SIDE

Squat to Crunch - RIGHT SIDE

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

Burpees

AMRAP

Wk 9 | Elevate Full Body Burn 🔥 AMRAP

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

Wk 8 | Elevate Glutes & Legs 2

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

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

Erica

Wk 7 | Elevate Full Body Burn 🔥 EMOM

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 9 | Elevate Full Body Burn 🔥 AMRAP

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