Name: Playbook - Tracy Harmoush - W2/D3 Cardio
Uploaded: 2023-09-01T14:10:18.885Z
Duration: 45 min
Description: W2/D3 Cardio

I did only 15 min ( 30s fast walk and 45s jogging) because i did one of your workout . 
And I’m totally happily dead😂

Eliane

Nour

Soma

Treadmill intervals
3 rounds
- Walk fast 1 min
- Jog 45s
- Walk fast 30s
- Run 1 min
- Walk fast 45s
Spirit 30s

W2/D3 Cardio

Tala

Hana Khader

Isabella

W1/D1 Chest/Split Squats (upper push + lower push)

Alternative workouts if the machine is not available l, other than that it was amazing

Carine

W1/D2 Shoulders/Quadriceps (upper push + lower push)

Shadi

Aseel

W1/D3 Cardio

Hard but juicy 💪🏼🔥🔥🤷‍♀️

Maha

Hi Tracy, can you please provide alternatives to the exercises that require gym machines like pull ups, leg curls, LAT pull down cable, sled pull TRX, free DIPs, chin up, would be grateful if you add all of them under one section, thank you.

Nermeen

W1/D4 Back/hamstring (upper pull + lower pull)

Loved it! I’m wondering if there’s anyway to incorporate handstands in these workouts.. it would be a great addition. I know you have a program for that, and I’m looking forward to doing it, but can only to find the time for gym lately. Thanks .

Ruba

W1/D5 Full Body/Core

Stephanie Hinck

W1/D6 Mobility & flexibility

W1/D7 Rest

Did barbell back lunges with 50 kg on the 2nd week 😍😍😍 I’m happyyyy 
I love the program

Mimi

This is only my second week and I already feel my legs are much stronger

Leen

W2/D1 Chest/Split Squats (upper push + lower push)

W2/D2 Shoulders/Quadriceps (upper push + lower push)

I thought we will have différent type if exercices than last week

Salma

Marwa

W2/D4 Back/hamstring (upper pull + lower pull)

W2/D5 Full Body/Core

W2/D6 Mobility & flexibility

W2/D7 Rest

🔥🔥🔥 my first time doing push ups without the resistance band omg im so happy my arms are getting stronger 🥹🥹 
And already got new pr on my barbell back lunges 55 kgx 4reps 
Tomorrow gonna be 🔥 with back squat 
Thank youuuu Tracy  the program is 🔥🔥🔥

W3/D1 Chest/Split Squats (upper push + lower push)

W3/D2 Shoulders/Quadriceps (upper push + lower push)

W3/D3 Cardio

W3/D4 Back/hamstring (upper pull + lower pull)

W3/D5 Full Body/Core

W3/D6 Mobility & flexibility

W3/D7 Rest

It’s just incredible  how I’m getting confident stronger every week 💪💪 
Just love it 🔥

W4/D1 Chest/Split Squats (upper push + lower push)

W4/D2 Shoulders/Quadriceps (upper push + lower push)

W4/D3 Cardio

W4/D4 Back/hamstring (upper pull + lower pull)

W4/D5 Full Body/Core

W4/D6 Mobility & flexibility

W4/D7 Rest

W5/D1 Chest/Split Squats (upper push + lower push)

Hi Tracy! The workouts are amazing. I’m feeling super fit, it uplifted my body and shape. So much stronger 💪🏻I have a small question, once I finish the weightlifting training, what training should I start? I want something very similar to this one

Jihane El Zaatari

W5/D2 Shoulders/Quadriceps (upper push + lower push)

W5/D3 Cardio

W5/D4 Back/hamstring (upper pull + lower pull)

W5/D5 Full Body/Core

W5/D6 Mobility & flexibility

W5/D7 Rest

W6/D1 Chest/Split Squats (upper push + lower push)

W6/D2 Shoulders/Quadriceps (upper push + lower push)

It was perfect. A question though, 3 rounds don’t add up to 45 minutes. Do I understand it right or it’s a programming error perhaps. 

Thank you Tracey

W2/D3 Cardio

Community

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