Name: Playbook - Izzi Princess of the Unicorns - W3/D5 Freestyle Friday 👻
Uploaded: 2023-02-01T00:45:14.192Z
Duration: 45 min
Description: W3/D5 Freestyle Friday 👻

Really loved this! Especially the leg flutters 🔥
Could only do 2 rounds though so increased the reps slightly.

Finish the 3rd week strong!
You’re doing so well!

We have our full body workout to work through!
Don’t forget to track your progress and post in our facebook group to let others know how it’s going!

- 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

- Starting on your knees bring your body down with a flat back reach your hands out in front of you

Mobility- childs pose

-Bend into each leg and alternate each side.

Low side to side squats

Stretching + warm up

-Take 2 dumbells and squat with 1 on the inside and 1 on the outside of your legs.
-Come back up and alternate sides

Dumbell knee squats

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Lower

-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

-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

- Begin in a push up position with hands close to shoulders.
- Lower body down to the ground
- Push through your arms to rise back up
-Press up can be performed on knees as a modification!

Wide push up

Upper

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

Table top knee taps

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start in a T side plank hold
- Raise your upper arm
-Stay as still as you can

Side plank hold L

Side plank hold R

Core

W3/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/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! ✨💙

W2/D5 Freestyle Friday 👻

Love the work out!✨🎆
But I think I am doing something wrong cause my lower back is acting up every time during the work out
(did it twice so far).

Loved the abs for the last round.. thank you x

W3/D1 Full body Magic Monday ⭐️

Short but sweet!
The elbow drops kill every time 🔥☠️

W3/D2 Upper body power ⚡️

So good!
Really like that it's intense but not a complete kill to the legs

Omg just done this at the gym. First workout in months and I am sweating buckets!! Thanks Izzi you never disappoint 💛

W3/D3 Lower body fire 🔥

W3/D4 Tabata vibes 💦

Could only 2 sets! Such a great one! Really balanced and challenging 👌

Thanks izzi!

W3/D5 Freestyle Friday 👻

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