Name: Playbook - Tracy Harmoush - W1/D1 - Upper body
Uploaded: 2023-09-01T14:10:17.973Z
Duration: 30 min
Description: W1/D1 - Upper body

Shery

Love it , easy moves that make you feel the burn!

Dima

So excited to start this new program 🥰

Baylea

Aisha

Great to be back after 3months with no workouts. App helps a lot

Sophia

Amazing back at it after 1 year post maternity and still love it as always ❤️

Mireille Ch

Awesome circuit to get you moving in the morning!

Terri

Awesome! Great for getting back into weightlifting

Kasie

Shrouq

Aldana

Noora Alnafa

Thank you Tracy for this comprehensive program. I have been leaning more towards working out alone, and you made it so much fun! ❤️

Nour

Just what I was looking for, thank you 😊👍

Izabelle

videos please :) it’s not easy for beginners to follow these moves

Farah

Honestly, it was hard at the beginning for me, still can't believe that I did it 💪

Ireny

Badou Moukaddem

Sandy

Imane

super easy to follow and great for starting my working out journey again! would love some automation with moving on to the next round + voice over :)

Batoul

In love with your workout! 
Is it’s okay that you count the rounds so I can work harder next time :)

Foziyah

gina

Thanks a lot Iam starting this program since it’s Ramadan and it’s easier to keep me strong ! Thanks for ur fabulous talent !

Dana

Zeina

I am 12 months postpartum and still breastfeeding. It was great to go back to working out with weights but still not very intense so that my milk supply doesn’t get affected.

Lana

Anonymous

It was perfect , looking forward to the next day 👊🏽

Eslam

Nour El Masri

Meher

Break up workouts to a lower level for people who aren’t able to do it e.g. commandos 😅

Natacha El Azar

Tania Hachem

Rachel

Dereon

This is not easy but it definitely work my upper body. Thank you. 🙏🏻

Marina Wells

Great! Staying at a higher tell and industry my have access to a real gym! But this really works as a substitute! ❤️

Adam

Hala

Great start to my weight training workouts! 😁 on this 28 day challenge starting TODAY!

Nickole

I hope there is a music background for the workout 😀

Alexandra

Challenging. I haven't lifted in a while, instead focusing on body movement and running. Definitely had to reduce weight after the 1st round.
I especially appreciated the 'hidden' core workouts in the Walkout and Plank!

Bert

Austin Freeman

Wow I will be feeling it in my shoulders tomorrow! Awesome!

Brandi

Annalise Lueder

ceski

Nisreen Gharzeddine

I think I’m getting used to the app and the exercises, it is really so helpful and makes it easier to keep going constantly

Huda

Goooood
I've missed training with you since the lockdown

Zineb 

Great workout! However i struggled a bit to complete the full sets for the walk outs - will be working on it

Carol

This was a really good workout!  I am excited to do the rest of the program :)

Eugene

Day 1 - Upper body
3 Rounds 

- Walk Outs	 10 reps
30s rest
- Bridge chest press 10 reps
30s rest
- Alternating Bent Over DB Rows 10 reps each arm 
30s rest
- Standing Bicep Curls 10 reps each arm
30s rest
- Commandos 10 reps
30s rest
- Standing Flies 10 reps 
30s rest
- Standing Shoulder Press 10 reps
2min rest

3 rounds 
30s rest between each exercise
2min rest after each round

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Bridge chest press

- Hinge at the hips and come down with a neutral spine
- Pull the db up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Alternating bent-over dumbbell rows

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

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

Standing shoulder press

Circuit

W1/D1 - Upper body

A program with less stress on the knees please ?

W1/D2 - Lower body

Resting by sleeping in that extra 1/2hour…now up to start day with nice 2/mile walk with dogs!

OMG!!! Only done 2 days so far!!!! My entire body hurt so much!!!!! I can’t even walk up or down my stairs lol

My muscles are hurting so bad but it is worth it 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼

AISHA

W1/D3 Rest day

Noor

Alya

W1/D4 - Full body

I feel like I put so much pressure on my neck when I get up in abs exercises.., what should I do?

W1/D1 - Upper body

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