Name: Playbook - Morgan Dawson - Workouts #11-Friday
Uploaded: 2021-01-18T11:46:22.344Z
Duration: 40 min
Description: Workouts #11-Friday

Tough but it feels so good to push myself to my limits!

Vanessa

Phakxx

Syndessa

Kicking my ass, but loving every second of it! Thank you for these amazing workouts!!

Nicole

Fun but challenging and I think I feel my glutes growing

Murphy Aesha

Enjoy your workouts very much!  Although Sometimes the exercise says 15 reps but then says 10 each leg in smaller letters which can be kind of confusing.  Some are named things like high to low plank when it has no low plank involved, just up dog to high plank.  It would also be better if you included a full clip of you doing the exercise.  Sometimes the short clips mean the same 5 words of a song may be on repeat for like a whole minute haha

Sarah Morton

Maria

This was great! Challenging per usual, however I’m noticing that as I push through I’m stronger than I thought.

Stephanie

Jamie

💪🏽🔥🔥🔥
🍑🔥🔥🔥
Legs🔥🔥🔥
Back🔥🔥🔥

CAITHLIN

I signed up for the next challenge too! Back to back challenges, lets goo!!! Can’t wait, been feeling so fit

Ananya

💦💦💦💦💦💦🔥🔥🔥🔥🔥🔥🔥🔥🔥💦💦💦🔥🔥🏋🏿‍♀️🏋🏿‍♀️🏋🏿‍♀️🏋🏿‍♀️

DrCamelia Straughn

I could feel my legs and my butt get toner 😍😍🤩 Yesss summer body in the winter 🤣

Dormaris

Paulina

Core had my arms weak 💦💦💦💦🔥🔥🔥🔥

Angel

WORKOUT 🏋🏾‍♀️ 


 X1 WARM 🆙 👇🏾-no rest 
-Side lunge/ inner thigh stretch - 30 secs
-Squat/deadlift warm up 30 secs
-Skiers - 30 secs
-Step ups to kick back - 45 secs

X3 LOWER BODY 🔥👇🏾- 30 sec rest / each round 
-Single leg duck walks - 30 sec each side
-Alternating side lunges - 20 reps total
-Split lunge 15 reps each side- no weight needed.
- 3 way calf raises - 10 reps each direction

X2 BOOTY 🍑👇🏾- 45 sec rest/each round
-Isolated side hip thrusts - 15 reps each side 
-donkey kick with 1 sec hold - 20 reps each side
-Pulsing kick backs - 30 secs 
-Inner thigh leg lifts -20 reps each side 

X2 CORE🥵👇🏾- 30 sec rest each round 
-High to low plank - 40 secs 
-plank jumping jacks-30 secs 
-High plank- 40 secs 

X1, X2, X3 = how many rounds of each group of exercises.

Side lunge/inner thigh stretch

Squat/deadlift warm up

Skiers

Step ups to kick backs

Warm up

Single leg duck walks

Alternating side lunges

split lunge

10 reps facing each direction- 30 total each round.

3 way calf raises

LOWER BODY 🔥

Isolated side hip thrusts

Donkey licks with 1 sec hold

Pulsing kick backs

Inner thigh leg lifts

Booty🍑🔥

High to low plank

Plank jumping jacks

High plank

CORE🥵

Workouts #11-Friday

It was a little tough (I’m a beginner), but definitely worth completing!

Austin

This was great really pushed me I was to uncoordinated to do the clap ab workout but so amazing

Carrie Koester

Cidrena

Workout #1-Tues

Elbie Oquendo

Amazing! Easy to follow! I feel the burn 🔥

Alicia

Workout #2-Wens

Nice to at to start before u get into the hard stuff.

Denise

Workout #3-Thurs ( Active rest day)

Omg!!! I almost DIED! 🔥😅But I’m soooo much stronger and am feeling awesome!

Taylor

Workouts #4-Friday

Intense! I feel so good! First week DONE!

Those duck walks with jump squats always be getting my ass 😭😭😭

Workout #5-Saturday

Nene

Workout #6 - Sunday -(Join my live workout or Active rest)

Kennedy

Workout #7- Monday

A killer but I pushed myself and completed it!! So grateful for this program! It helps me prove to myself that I can do anything I put my mind to!

Sierra 

Workouts #8 - Tuesday

Just realize I didn't swipe complete yesterday. Was very grateful for these stretches

Workout #9- wens( Active rest day)

This one was a killer! But I have it my all and completed it! 😅💪🏽

Challenging workout... I can really feel my body working🔥

Workouts #11-Friday

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