Name: Playbook - Tracy Harmoush - Day 4
Uploaded: 2023-09-17T10:49:02.948Z
Duration: 60 min
Description: Day 4

Sarah

Mireille Ch

Alexandra

You made it to Day 4!

Please read this description section 1 day in advance so you can plan your activities for the next day and lock it in your calendar to make sure you set time aside to commit!

WARM UP & COOL DOWN

Head to the warm up section on the App before you get started 

And head to the cool down section on the App once done!

WORKOUT JOURNAL

Make sure you’re recording your results in a workout journal so you can revert back to it in a couple of weeks once we repeat these exercises, for you to see your progress.


TODAY’S AGENDA


LET’S MOVE 1 - 20min sunset/sunrise walk (or 2km) 

LET’S MOVE 2 - We’ve got 2 sets in our workout today, you’ll need a resistance band (beginners) pull up bars and a bench. Listen to the video explanations before starting to know what’s on the agenda.

Let’s do this!

It isn’t enough to train for an hour then sit at a desk all day. Our bodies need to remember to burn throughout the day, to keep our metabolism high and blood flowing regularly. 

Let’s aim to learn how to have an active lifestyle, not just plug in a workout for an hour a lay horizontal the rest of the day. 

If you’re training in the morning, go for a walk in the afternoon. If you’re training in the afternoon, go for a walk in the morning. 

Sunrise and sunset is when natural infrared is at its highest, which is the ideal time to be outside. 

It’s just 20min or 2km! 

Listen to your favourite podcast while you’re at it, or just some music.

20min or 2km sunset or sunrise walk

Reminder : Warm up / Cool down

Superset 1: 
Only rest after each set. 45s rest between sets

Set 1 	8 pull ups		8 hanging leg raises
Set 2 	8 pull ups		8 hanging leg raises
Set 3	failure			failure
Set 4	failure			failure

c - pull ups

c - hanging leg raises

Superset 1

c - elevated explosive push ups

c - push ups

c - v-ups

Superset 2:

Superset 3: 

Set 1	10 bear crawls    10 plank rocks 10 Aust. Pulls
Set 2	12 bear crawls	 12 plank rocks	12 Aust. Pulls
Set 3	failure			failure			failure
Set 4	failure			failure			failure

c - short bear crawls

c - plank rocks

c - australian pull ups

Superset 3:

Day 4

Hello Tracy, thank you for this workout! Been 2 years since I worked out! 
Can you please give alternatives for jumps or hops as I’m having postpartum leaks and this is what made me avoid any workout ever since the delivery. Thanks!

Karen

I was at the Gym and the voice was too low even when i had earphones on

Layla

😊suprise… hard, however good for a start after a 6 months break

Agata

Day 1

Awesome workout, baby steps to becoming stronger… 
Tracy, I was confused by the second part of the workout since the ‘Explanation part 2’ was the same video as ‘the start-up’ message one. So i had to be creative to replace the ‘chin up’ and ‘leg raises’ exercise cz I’m workout out from home. 
On another note, I was also confused in the First explanation video, cz u were saying 8 min, 8 reps each, as many rounds as possible. Then in the description it was noted 10 min. So i followed the 10 min and did 4 rounds, 8 reps each exercise…

Nour

I loved it as much as I hated it! 😂🤩♥️

Day 2

Day 3

Running was 🔥 ! And foam roll felt like a workout but feels so relaxed after! 🥰

Day 5

HERNIA. Not doing any more push ups till next year 😂

Day 6

Day 7

I am so dead! Cannot breathe !!  😂😭
Thank you loved it! ♥️

I literally dropped dead at the end of the second set…like 45 sec dead 🥲

Nadine

Day 8

Second set was a killer ! 😩🤩
Thank you 🥰

That was sweet and efficient 🧜🏽‍♀️

Day 9

Day 10

The 2.5 was a killer. I managed to finish the rest of the workout in 15 min - 40 reps each 😬

Day 4

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