Name: Playbook - Izzi Princess of the Unicorns - W2/D5 Freestyle Friday 👻
Uploaded: 2023-02-01T00:45:14.179Z
Duration: 45 min
Description: W2/D5 Freestyle Friday 👻

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

Johanna

- Start on your hands and knees 
- Elevate one arm and the opposite leg
-Alternate sides
-Stay as still as you can, engage core through whole movement.

Simple bird dog

- 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

- 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

Stretch + warm up

- 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

- 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

-While holding 2 dumbbells 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up

Dumbbell reverse lunges L

Dumbbell reverse lunges R

Lower

-Start in a plank position 
-Push up through one side then the other to be in a high plank 
-Take yourself back down and alternate each side
(Modify on knees to make easier)

Elbow drops

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

-Bend over with your Dumbbells in each hand
-With a flat back, have a slight bend in your elbow and bring your dumbells up! 
-Squeeze your scapula together. 
Lower slowly back down and repeat

Reverse flys

Upper

-Start in a high plank 
-Twist over into a side plank and raise arm
-Twist to the other side
-Keep hips high and core engaged

Alternating side planks

-Lye on your back m.
-Bend knees and have feet on the mat.
-Take DB behind head and sit up with it.
-Sit up as high as you can, then lower yourself back down. -Repeat

Dumbell sit ups

-Lye on your back
-Bend knees with feet on floor.
-Reach with each hand and tap the side of the ankle.
-Squeeze obliques when tapping.
Alternate sides.

Penguins

Core

W2/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! 😎

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/D5 Freestyle Friday 👻

Community

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