Name: Playbook - Izzi Princess of the Unicorns - W4/D1 Magic full body Monday ⭐️
Uploaded: 2023-02-01T00:45:14.197Z
Duration: 45 min
Description: W4/D1 Magic full body Monday ⭐️

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

Thanks izzi!

Johanna

Last weeeek you guys!
💫 We still have a few new movements to work through!
That’s why you can repeat this programe on the second month too!

-In a lying down position on your mat, face down.
-Lift chest off the ground
-Press through your hard, keeping hard forward past your chest
-Keep pelvis pressed into the mat.

Cobra stretch

- 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)

-Start in high plank
-Start to push back with your glutes to the sky, pressing through shoulders and and raising up onto toes.
-Create a V shape with your body, good for a couple of seconds at the top.
-Come back into high plank and repeat.

High plank to downward dog

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

- 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

Lower

- Hands shoulder width apart and raise to upper chest level

Upright row

Do these either standing or kneeing -
Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep

- 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

Upper

- Start in a plank position with core engaged
- Bring your knee toward the outside of your elbow
- Return your leg to the starting position
- Repeat on the opposite side

Spidermans

- Place your arms extended close to your body or under your butt 
- Raise your legs until you reach 90 degrees
- Come back down with out touching the floor

Leg raises - modified

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Core

W4/D1 Magic full body Monday ⭐️

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 💦

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

W4/D1 Magic full body Monday ⭐️

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