Name: Playbook - Izzi Princess of the Unicorns - W1/D3 Lower body fire 🔥
Uploaded: 2023-02-01T00:45:14.136Z
Duration: 45 min
Description: W1/D3 Lower body fire 🔥

Awesome!! Loved this workout!! 
So sweaty 🥵 💜

Victoria O'Shea

Johanna

Woke up way to late and just did the first set 3x.
Still feels awesome! ✨

JessieGymCat

Great start to the day! Almost gave up before the last set, but turned the music up and did it with heavier weights 😂😬

It’s got to be lower body on a Wednesday! Happy hump day! 

We have a couple of stretches then 6 different lower body exercises 3 times over to do.

You can make some of these exercises tougher by adding resistance bands on exercises such as the fire hydrants and squats.

Remember to use your heavier weights for these moves if you have a light set and a heavier set at home.

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (L)

Forward leg swings (R)

-Bend into each leg and alternate each side.

Low side to side squats

Stretch + warm up

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-To work glutes more bend knees more

Dumbbell good morning

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge L

Single leg glute bridge R

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants L

Fire hydrants R

Circuit 1

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg and pulse.
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- Stand in a wide toed out stance (holding DBs if making it harder) Body weight if beginner
- Lower into a squat
-Come up only half way then return to the bottom of the squat
-Bring yourself back to the top of squat and begin next rep

Double squats

-Take dumbbell into one hand and keep over shoulder
-Bend into side with Db and lower into squat 
Bring leg back to standing leg but keep elevated
Repeat and don’t forget other side

Dumbbells Side squats

Circuit 2

W1/D3 Lower body fire 🔥

Mega exhausting but PERFECT exercises to follow along and get utterly sweaty.

Workout complete 😊 that was fire 🔥 I feel ready for the day now.. thank you 😊

W1/D1 Full body magic Monday 💫

Mega good!!Those push ups though 🥵🥵
I love all tricep exercises. Wanna do more ✨

W1/D2 Upper body power ⚡️

Sweating through the roof! Tabata is one of my faves! 😎

Delphinium

W1/D4 Tabata vibes 💦

Mega work out. Loving taht I dont Hit Max heart rate but still sweating A LOT.

bit to long for me pre work so did 2x rounds.

This app makes the insta workouts seem like a stroll on the beach 😂🥵 It’s so rewarding when I finish a workout that I know I’ve really pushed myself! I was dead after the 1st round 🔥🔥

Love the mixture of upper, lower and core 💖

W1/D5 Freestyle Friday 👻

Easier but not less sweaty! Perfect!

Love the russian twists 🥰

W2/D1 Full body magic Monday 💫

Loved the diamond push ups! But did them on my knees!

Alice

W2/D2 Upper body power ⚡️

Sweaty and happy, my bum is suffering though ☺️

Really liked the single leg glute bridges!

W2/D3 Lower body fire 🔥

W2/D4 Tabata vibes 💦

Such a good one! Really well balanced, Especially upper body exercises.
Only did 2 rounds cause of time but it feels amazing!
Thanks izzi! ✨💙

W1/D3 Lower body fire 🔥

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