Name: Playbook - Tracy Harmoush - Day 23 : Bride-to-be program 👰🏻
Uploaded: 2023-09-01T14:10:18.812Z
Duration: 50 min
Description: Day 23 : Bride-to-be program 👰🏻

Boring but i liked how it's targeting different muscles

Nour

Nadine

Katerina

Awesome full body workout! Loveddd it 😍

Farah

A little bit more cardio would be a great add .Other than that .I loved it enjoyed it .It was great ❤❤❤ thank you tracy

Salma

AMAZING!! ENJOYING EVERY MINUTE OF EVERY WORKOUT! THANK YOU❤️

Lucciana

Naheel

Walaa

Dying🥵herniaa, but it was amazing 😍😍🤪

Amazing workout! Have done it before and was so happy to see it here again haha!
But I think there’s an error in the number of some exercise reps

Fatima B

Do this from home or from the gym. All you’ll need is a pair of dumbbells and a bench or chair. Advanced? 
Go heavy on the weight 
Beginner? 
Go light on the weight

Body weight walking lunges (each leg)

- Perform jumping squats switching between narrow and wide stance each jump
- every in and out is considered as 1 rep

Jump squats in and out

Warm Up

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the same leg

Dumbbell walking lunges (right leg)

Dumbbell walking lunges (left leg)

- carry dumbbells or a barbell on your shoulders.
- Perform jumping squats switching between narrow and wide stance each jump
- every in and out is considered 1 rep

Dumbbell jump squats in and out

- Hold the dumbbell in one in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press (right)

- Hold the dumbbell with one hand in front of you with your palm facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press (left)

Place your hands on an inclined surface
x5 diamond push up 
x5 regular push up
x5 wide push up

3 variation incline push up

Set A

- Begin with dumbbell in each hand and feet hip width
- rotate your shoulders back (correct yourself if you start to slouch)
- Lower dumbbells to the ground as close as possible to your shins
- think of pushing hips back instead of folding forward while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- stand with your weight on the right foot, 
- place your left foot on the floor for minimal support only. 
- Hold the dumbbell in the right hand
- push your hips back and drop the dumbbell towards the floor keep it close to your shin
- keep a slight bed in your knee then
- push back up through your standing leg.

Single Leg Dumbbell Deadlift (left leg)

Single Leg Dumbbell Deadlift (right leg)

- hold two dumbbells at your shoulders with elbows slightly higher than you waist level
- Press the dumbbells up to full arm extension
- Lower them to the starting position
-

Dumbbell seated shoulder press

Set B

- Keep the dumbbells by your sides or place them on your shoulders and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- From an flat bench and a dumbbell in each hand
- keep your whole foot planted on the floor 
- create an arch with your back to keep your shoulder blades on the bench 
- start with the dumbbell straight above your shoulders 
- Lower dumbbells down to the chest keeping wrists neutral, knuckles facing each other 
- Straighten elbows and press back up knuckles facing outwards in front of you

Dumbbell chest press

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps
- straighten your legs for a harder version or bend your legs for an easier variation

Chair dips

Set C

Day 23 : Bride-to-be program 👰🏻

Ohoud

Maggie

START Day 30 : bride-to-be program 👰🏻

Jaime

Day 29 : bride-to-be program 👰🏻

Legitimately one of my all time favourite workouts!!!! 🔥🔥💪🏻💪🏻

Randa

Sohaila

Day 28 : bride-to-be program 👰🏻

It’s the second month i’m repeating this program coz it’s awesome! And it hurts less the 2nd time 😎

Day 27: bride-to-be program 👰🏻

Tania Hachem

Day 26 : bride-to-be flexibility 👰🏻

3 rounds for both sets… I couldn’t complete the 4th one for set B 😐

Day 25 : bride-to-be program 👰🏻

It’s a double hernia indeed. That was really really really really really rough

Day 24 : bride-to-be program 👰🏻

Noor

Day 22 : Bride-to-be program 👰🏻

That was really really hard. Not only in terms of exercises (which is normal for us to handle on LivewithTracy, or else we wouldn’t be subscribed ♥️) but also in terms of techniques! I was watching each video 2-3 times before starting the exercise to know how to avoid hurting my back with heavy weights

Nader2402

Karin

Day 21 : Bride-to-be program 👰🏻

Day 20 : Bride-to-be program 👰🏻

Day 19 : Bride-to-be mobility 👰🏻

Day 18 : Bride-to-be program 👰🏻

Love the cardio exercices .Have been missing thay with the challenge

Day 17 : Bride-to-be program 👰🏻

Day 15 : Bride-to-Be Bachelorette Edition 👰🏻

Karla Ghorayeb

Day 16 : Bride-to-Be Bachelorette Edition 👰🏻

Day 14 : Bride-to-Be Bachelorette Edition 👰🏻

I did it on a sunday morning in Beirut…Quite painful at the end! Would love to stretch at least once a week! Thanks Tracy ❤️

Day 13 : Bride-to-Be stretching👰🏻

Day 12 : Bride-to-Be program 👰🏻

Day 11 : Bride-to-Be Program 👰🏻

I felt down while doing the jump box 🥹

corine radi

arwa

Day 10 : Bride-to-Be Program 👰🏻

Day 9 : Bride-to-Be Program 👰🏻

Day 8: Bride-to-Be Program 👰🏻

Yesss 🥰😍 🤩 this type of workouts rock!

Day 7 : Bride-to-Be Program 👰🏻

Day 6 : Bride-to-Be Abs 👰🏻

Bashayer

Day 5 : Bride-to-Be Program 👰🏻

Day 4 : Bride-to-Be Program 👰🏻

Day 3 : Bride-to-Be Program 👰🏻

Day 2 : Bride-to-Be Program 👰🏻

Finishing this whole workout for a third time! Repeating the forth!!

Sooo proud of myself for finishing this challenge for my wedding 💃🏻💃🏻💃🏻👰🏻‍♀️👰🏻‍♀️

Amazing workout .. you are the best ❤️

Day 23 : Bride-to-be program 👰🏻

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