Name: Playbook - Tracy Harmoush - FFH : Week 1 / Day 2
Uploaded: 2023-09-01T14:10:17.978Z
Duration: 45 min
Description: FFH : Week 1 / Day 2

Zaina

I love your added value to my early morning routine ❤️ i am doing 5 classes a week♥️

You killed me and that what i love about your workout!!

Haneen

Nastasia

30 mins mountain climber 🙈😂 I was wondering why the 30 seconds were not ending ❤️

Noor

- 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

- 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

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing shoulder press

Set A : Round 1

Set A : Round 2

Set A : Round 3

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you come down 
- Reach parallel and come back up

Modified version : 
Beginners : pistol squat onto a chair
Intermediate : aided pistol next to a wall or chair to help you up as support

Pistol Squats (each leg)

- Start holding the dumbbell with your palm facing you
- Rotate your wrists as you go up
- Reach full extension and come down slowly

Standing Arnold (each arm)

Set B : Round 1

Set B : Round 2

Set B : Round 3

- Raise the dumbbells up to shoulder height
- Lower with a slow controlled movement

Lateral shoulder raises dumbbells (slow negative)

Drop by on a straight line until your hands touch your heels and come back up to neutral in a straight line.  
Beginners : touch your calves instead of your heels

Floor leg extensions

Mountain climbers

Set C : Round 1

Set C : Round 2

Set C : Round 3

FFH : Week 1 / Day 2

Liza

Shoroog

FFH : Week 1 / Day 1

Always amazing starting the day with you!

FFH : Week 1 / Day 3

I could not do round C will try to do it next time
The sets of workout were a bit too long for me to do it in one session 🙈

KILLLLERR WORKOUTTT! Love the post-torture gloww!!! ☄️🔥🔥🔥🧯

Nour

FFH : Week 2 / Day 1

FFH : Week 2 / Day 2

It has been a week, 8 days with your workout, and I already lost one kilo! Thank you!

FFH : Week 2 / Day 3

FFH : Week 3 / Day 1

Salma

FFH : Week 3 / Day 2

Loved the different exercices.iIt wasn't a boring repetitive workout .It pushes you .Thank you Tracy 🤍🤍

FFH : Week 1 / Day 2

Community

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