Name: Playbook - Izzi Princess of the Unicorns - W4/D5 Freestyle Friday 👻
Uploaded: 2023-02-01T00:45:14.216Z
Duration: 45 min
Description: W4/D5 Freestyle Friday 👻

Yes!! You’ve completed your 4 week home programe!

How do you feel?
Which workouts did you enjoy the most?
Are you feeling stronger?

Let me know you’ve finished - tag me in your stories on IG and let our facebook group how you found it!

You can repeat this program for another month and perfect your form and even up your reps!

-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

-At end of your mat, take yourself into a squat
-At bottom of squat crawl down mat
-Straighten into high plank
-Crawl back up 
Repeat

Squat into crawl down

- 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

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

-Start on all fours.
-Keep on leg bent and one straight.
-Straight leg comes up and back down 
-Slow reps on this one.

Straight leg kick back L

Straight leg kick back R

- 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

Lower

- 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

-Start in a high plank with 2 DBs
- Hold onto the DBs in each hand and row up 
-Alternate each side

High plank rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Upper

-Sit onto mat
-Take arms out in-front of you
Tuck knees into your body 
-Take legs back out but keep off the floor
(For beginner - place hands on the floor)

V ups

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

Plank reaches

- Begin in a high plank position
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

Core

W4/D5 Freestyle Friday 👻

Johanna

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! ✨💙

W4/D5 Freestyle Friday 👻

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