Name: Playbook - Morgan Dawson - Full body flex Tuesday
Uploaded: 2021-01-18T11:45:57.191Z
Duration: 50 min
Description: Full body flex Tuesday

Sheena

Maria

Let’s just say....I yelled at myself a few times to push through it!

Skyy

Brittany

Mady

So this one was DIFFICULT lol It was the burpees for me! 😫 I’m like, “Okay Morgan, what in the actual fxck?”

Abene

When it gets hard and I’m ready to quit during my reps I be saying out loud “1 big booty, 2 big booty,...” 😆🤣💪🏾

Tyler

I did this at 430 am to kickstart my day and it def burned but I am hyped and ready to gooo! 💪🏻

Caitlin

Mercuria

YOU’RE AMAZING ! My ass hurts so good! I cant wait to see my progress in 21 days!!!

Alexis

Today was hard, but easier than yesterday! I’m glad I made myself get up and get it in 💪🏾

Margaret

Once again another killer workout! I never thought it was possible to sweat this much lol girl I can tell this booty and abs are about to be right! Let's keep getting it!!!

Daybree

My lord! There was lots of screaming and grunts During this workout 🏋️‍♀️

Syndessa

Lara

Amanda

April

Quiyanna Weaver

I’m happy I was able to do 4 sets of 45sec plank. 🙌🏾🙌🏾💪🏾💪🏾

Akeena

Abbey

Welcome to workout #2 🥳. We’re going to be adding more core and back into the mix. Can’t build the booth without getting the whole body right 💪🏾.

WORKOUT 🏋🏾‍♀️ ~
 
1. X1
Stretches

2. X3
Lower body circuit 

3. X4
Abs Circuit 

4.X4
Full Body circuit 

5. CARDIO
- choose from description list.

Treadmill sprints - 30 secs on and of , 6 rounds with a 2 min cool down walk.
Stair master - 15mins - med to fast tempo.
Jump rope . 2 mins on 1 min off . 3 rounds. 
Bike-15 min. Med - high tempo

*Don’t forget to tag me on Instagram & comment on the workout when complete. Feel free to Message me here or ask questions in the FB group if you need to ❗️Also feel free to share progress update photos in the FB group ❤️.

Leg behind arm stretch

Psoas stretch

Arm across chest stretch

Calf stretch

Alternating side lunges

180/rotating fire hydrants

Leg curls (resistance band)

Lower Body

V-sits

High plank

Through the leg bicycles

Burpee to over head press

Underhand back row

Single leg- both leg calf raises

Full body

Treadmill sprints - 30 secs on and of , 6 rounds with a 2 min cool down walk.
Stair master - 15mins - med to fast tempo.
Jump rope . 2 mins on 1 min off . 3 rounds. 
Bike-15 min. Med - high tempo

CHOOSE ANY CARDIO FROM DESCRIPTION

Full body flex Tuesday

Stephanie

Kelsie

super intense for someone who is just getting back into the swing of things. great.

dani

Leg day Monday

Great! Just want to make sure I am eating properly from my goal.

Girll I almost passed out but I kept at it 😭😂🤍🤍🤍

Zena

Booty Pump Thursday

So excited to see myself balancing better! Just focusing on holding my core tight. I need to add you FB group ASAP!

Always a good one! Can always feel the soreness! Lol

HIIT FRIDAY

Today I decided to get up and go for a 2 mile run. Still need to get my time down but feeling good this Sunday!

Active rest day Sunday

Looooove!!! I think leg and booty day is my favorite 🥰 I don’t even think about the sweat, just enjoy looking at this booty getting FAT!!

Week 2 - Leg & Abs Monday

Kendra

Week 2 ~ Full body flex Tuesday

The duck walks to back arm curl was BURNING 🥵 You start out strong and then.. the motions get slower lol I enjoy that all the burn is in my booty zone. I know it’s working and keep going because of that 💪🏾⚡️

Even after working a 12 hr shift at the salon I still came home and did my workout!! IM DETERMINED

Week 2 Booty Pump Thursday

From the beginning/now I’ve definitely picked up endurance for these workouts. Now it’s just exciting!

Another day, another burn🔥🔥💪🏽 even after yet another 11 hr shift. THANK YOU FOR THIS MOTIVATION!!! I needed this.

No man ever made me sweat like how you did girl!!!! Whew chile, this was an awesome workout!!!

Afiya Bennett

Week 2 HIIT FRIDAY

I did this last night at 11pm and forgot to log it!! Sorry!!

Week 2 Active rest day Sunday

I finally got the Bulgarian split down!! My body is feeling STRONGER, toned but I still have jiggle in the back 🥰 Didn’t think you could get fit AND have booty. Thank you for showing me the way! Lol

I could barley walk . Especially after the plank at the end lol. Even tho it was rest day yesterday, I did your live workout from Thursday 9/10 and then went for a 30 min walk with my sisters!! Love this program!

Week 3 Leg day Monday

This is by far my FAVE workout! The only thing I have are some questions pertaining reps. Just to clarify further, when you say for instance 15-15-15-15 reps, you do mean a total of 60 each round right? Also for the squat kicks, 6-6-6 reps( total of 18 each round), that would be 6 each leg, which is a total of 36? Also for leg curls, 15-15-15 reps, meaning 15 each leg which is a total of 90 altogether each round??? I'm still very new to this and just want to make sure I'm doing everything right.. 😊

Shantie

Sarah Morton

Made up for missing yesterday. Love this program 💪🏽

Week 3 Full body flex Tuesday

The front/back jump squats were KILLER but I’m in it to win it 🍑⚡️💪🏾 feeling strong and sexy

Yo I was dying after the first round ! I’m craving my smoothie today!!

Week 3 Booty Pump Thursday

You have until Sep 26th to submit your photos ❗️

The banded V sits kicked my ABs! Lol but per usual I’m feeling right, tight, AND bootylicious. Love these workouts 🥰💪🏾⚡️

I know this is really small but it saves me a couple seconds when the timer is right by the title of the workout instead of swiping up, pressing the time, and swiping down. Even my hands be sweaty lol. So sometimes it takes up more seconds then I have to start the time over. Other than that I’m enjoying this challenge so much! Thank you Morgan! You’re truly an inspiration 🙏🏾

Week 3 HIIT FRIDAY

Ajah

Wanted to finish out with completing all workouts. I am grateful for the pain 🙏🏾

Full body flex Tuesday

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