Name: Playbook - Morgan Dawson - Week 3 Booty Pump Thursday
Uploaded: 2021-01-18T11:45:41.487Z
Duration: 50 min
Description: Week 3 Booty Pump Thursday

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

Abene

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

Syndessa

Workout 🏋🏾‍♀️ 👇🏾~ This workout will focus on your BOOTY GAINS 💪🏾(Notice longer rest times between EACH circuit ! 90 secs). 

1. Warm up X1
Windmills 
High knees
Leg roll outs
Speed squats 


2. X3
LOWER BODY CIRCUIT 

3. X3
HIIT/LOWER BODY 

4. X4
GLUTES CIRCUIT 

5. Cardio ( Optional if you’re looking to lean out more)

*Please join the private Instagram ( @morgans_fitfam ) Facebook group(link in insights) for all updates & answered questions 😊🙏🏾.

Windmills

High knees

Leg roll outs

Speed squats

Single leg in&out squat with kick back

Single leg hip thrusts

Back lunge to knee tuck

Lower body

Resistance band is not needed for this movement !

Double jump squat to burpee

Bench foot taps

If you can’t spin completely around just turn half way or however much you can with compensating your form .

rotation jump squat

LOWER BODY HIIT

180/rotating fire hydrants

Glute clams

Glutes

Choose your own cardio if you’re looking to lean out more. If you are not then please skip this. 10 mins  of cardio.

Cardio (OPTIONAL)

Psoas stretch

Over the head side stretch

Down the middle seated stretch

Kneeling back stretch

Quad stretch

Calf stretch

stretch

Week 3 Booty Pump Thursday

Stephanie

Kelsie

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

dani

Leg day Monday

Sheena

Maria

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

Skyy

Full body flex Tuesday

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!

Daybree

Active rest day Sunday

Mady

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

Alexis

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

April

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 🙏🏾

Tyler

Week 3 HIIT FRIDAY

Ajah

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

Week 3 Booty Pump Thursday

Community

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