Name: Playbook - Izzi Princess of the Unicorns - W1/D5 Freestyle Friday 👻
Uploaded: 2023-02-01T00:45:14.173Z
Duration: 45 min
Description: W1/D5 Freestyle Friday 👻

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.

Johanna

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 💖

Delphinium

Fridays we go functional again and hit our lower, upper and core - back to reps not minutes.

We repeat some essential movements and finish the week strong with some extra moves.

-Start on all fours.
-Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat."

Cat cows

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
-Don’t forget to crawl back too! That completes 1 rep!

Bear crawl

- Begin with feet shoulder width apart.
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Squat (bodyweight)

Stretch + warm up

-Start on hands and knees.
-Take one leg out straight.
-Bring other leg in straight position over the still leg. 
-In a circular motion.
-Keep leg as straight as possible and tap floor with hand. Keep core engaged.

Rainbows L

Rainbows R

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell or both if you’re using 2 to about shoulder height

Dumbbell swings

Lower body

For the diamond push ups - you can do these on your knees to begin.

-Hold 2 Dumbbells on each side of your thighs.
-Take the dumbells up in a circular motion 
-Slowly lower them back down

Dumbbell around the worlds

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row L

Dumbbell single arm row R

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Upper

-Start in a plank position.
-Reach out forward with each hand straightening that arm.
Alternate

Plank reaches

-Start in high plank 
- Roll body forward on toes and back.
-Stay as still as you can

Plank forward and back

-Start on all fours
-Lift knees off the ground 
-Keep back straight and body still
-Tap opposite knees 
Alternate

Table top knee taps

Abs + core

W1/D5 Freestyle Friday 👻

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 😊

JessieGymCat

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 ⚡️

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

Victoria O'Shea

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

W1/D3 Lower body fire 🔥

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

W1/D4 Tabata vibes 💦

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/D5 Freestyle Friday 👻

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