Name: Playbook - Tracy Harmoush - W1/D1 - Upper Body
Uploaded: 2023-09-01T14:10:18.614Z
Duration: 30 min
Description: W1/D1 - Upper Body

Restarting this program because I wasn’t as consistent as I wanted to be. Hoping to see more improvement the second time around 💪

Baylea

Tough workout - I can definitely feel the intensity go up

those holds are only 15 secs but they feel SO much longer

Ariana

Wendy ElHajj

Is their alternative to the handstand . I am not comfortable doing the handstand

Katie

It was so good I could not do the handstand I did plunk instead

Karine

Nastasia

I was mediocre on this one. I did the 4 weeks beginner but still.. i can’t do regular pushups on my feet so i did them on my knees (except all the scapula exercises), i can’t do a handstand even on the wall so i did a pike up hold against the wall but i can’t hold it more than 35sec straight. Elbow high plank: 2min is a lot for me i hold 1min20sec then i took a breath. Anyway... i feel frustrated and disappointed

Milena

After few weeks of the holiday workouts + few full-body follow alongs, today is back to basics 💪🏽 This upper body infused static holds was a good Segway back to building strength. 🚑🚑🚑 
.
I feel I finished unexpectedly fast so tomorrow I may time myself if I remember and compare to how long it used to take me before the holidays championships series! That fast bace was out of this world 🔥 absolutely LOVED it! 
.
Now heading to the gym to walk few miles, then I will de my stretches 🙌🏽
.
Ps: I went back to Bodyweight advanced (week 1, day 1) .. It will be my schedule for this week. 
.
+ note that, Rest timer is set to Zero seconds 
.
Have a lovely evening ♥️

Reham

That was tough! I haven’t been to the gym in 3 weeks, and oh dear god, but this felt good, arms and shoulders on fire 🔥 Thank you Tracy! ❤️

Nada

Hello! Maybe decrease the number of exercises that put this much pressure on the wrists.. but amazing nevertheless

Jessica

If modified versions of workouts are added in the description it would may it much better

Alaa

Nour Sayegh

وضع بدائل بالحركات للمستوى المتوسط

ZINAB

I’m used to your background noise:( here it’s too silent and less interactive😞

Joanna

Dana

Dunya

I haven't sweat this much since quarantine started! I loved it!

Hala

It was so hard to me to be on my hands most of the time .. and the exercise before the plank I could never do it 😭😭

Heidi

Maria

Rasha

كجلسة تمارين لم يكن ينقصها شيء ولكن ك تطبيق كنت أفضل لو كان هناك سلاسة أكثر باستخدامه مثلا عندكا يكون التمرين يعتمد على الوقت أن يبدأ عداد الوقت مع الامرين وعند انتهائه يصدر صوتا مثل وقت الراحة وينتقل تلقائي للتمرين الذي يليه.
كنت أفضل لو كان هناك تنبيه قبل بدأ التمارين أن التمارين لا تتضمن تمارين إحماء. 
ما قلته ليس انتقادا بل محاولة للمساعدة لتطوير وتحسين التطبيق، بداية موفقة جداً وكان تمرينا ممتعا.

Noor

Killllllller🔥🔥🔥🔥
Dying ☄️

Nour

Yara

Early morning upper body workouts are my favorite!💪🏼

Aleen Balian

Maryam

Day 1 - Upper body
4 rounds

- Scapula Push Up 10 reps
- Scapula Lean Hold (3 variations: Diamond, Regular, Wide) 15s each
- Push Up 10 reps
- Elevated Pike Push Ups 10 reps
- Side to side Push Ups	10 reps
- Tricep Chair Dips, extended 10 reps
- Handstand Wall Hold	1min
- High Plank Hold 2min
1min rest

Minimal rest between exercises and 1min after each set.

- Start in a push up position
- Lower your chest and pinch your shoulder blades together
- Press through your arms to widen your shoulder blades

Scapula push up

- Begin in a push up position
- Walk your feet a few inches forward so that your arms lean forward

Scapula lean hold

- Step forward keeping your arms fully extended 
- Keep your core engaged

Diamond scapula lean hold

- Begin in a push up position with hands wide
- Walk feet forward a few inches

Wide scapula lean hold

- Start with your hands shoulder width apart
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Elevated pike push ups

- Begin in a push up position with hands together
- Move one hand to the side and lower body towards the ground
- Press through your hands and press back up
- Bring hands center and repeat on the other side

Side to side push up

- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips

- Keep your arms extended 
- Look at the floor in front of you 
- Keep your core engaged

Handstand wall hold

- Raise your hips engaging your core as you raise
- Pause at the top

Elbow high plank

Upper Body Circuit

W1/D1 - Upper Body

Love how the minimal breaks shoots my heart rate up ❤️

Sumner45

W1/D2 - Lower Body

As i wake up at 5am every morning and i am on speed to do my prayer, workout, walk the dog then preparing my kid for school ..it feels great to have more time in the morning and to recover from your intense workout 😆
Also i work in the building industry so it’s very physical and exhausting . 
If i could i would workout only 4 days a week it would be grear but i am on a weightloss journey so i follow your program. 
God bless you

Alexandra

Zainab

W1/D3 Rest day

My legs didn’t get much love but it was still a good workout

W1/D4 - Full body

Ryan

Karla Ghorayeb

Basma

W1/D5 - Abs

Nathalie Rose

Mireille Ch

W1/D6 - HIIT

Sarah

W1/D7 Rest day

Very hard. Usually i don’t do push-ups on my feet but i did them as it was needed.. i just didn’t pushed my chest completely down like you . Anyway i did my very best and i am proud i sweat like crazy today thanks

W2/D1 - Upper body

I loved this work out! Comin at you from utah! I’m so glad I found you I think your programs are structured very well! Thanks for the challenge today!

W1/D1 - Upper Body

Community

More workouts from Tracy Harmoush