Name: Playbook - Tracy Harmoush - W1/D2 - Lower body
Uploaded: 2023-09-01T14:10:18.686Z
Duration: 30 min
Description: W1/D2 - Lower body

Shaunti

Nour

Majd

Alyson

Loved this workout! Burned a lot of calories.

Baylea

Beatriz

Faten

Liza

Leila

Thank you for a nice workout!Please explain & show how to do the elevated pike hold for a beginner. Also, the timers between the exercises in the same around need to be automatic

Fatma

Zahia

Sima

Lara

Laila

Tamara Tarhini

Perfect level of difficulty, challenging yet doable. Enjoyed it a lot! :)
Ideally, it would be better when the exercise focuses on one leg, to have a next step for the other leg too. I repeated these, not sure if that was the plan.

Thanks a lot :)

Melissa

Nisreen

Sondos

Jana

Fantastic, I'm vary satisfied, thank you Tracy😉

Chiara

Sidonie

It was great 
Could you show you get in position? To make sure the position is correct

Maya

Grace

Catriona

Aseel

Shams AlGheryafi

To be honest hard little bit but tried my best,however can walk properly now😊but i love it .
This half an hr is much intense and i feel my lower body parts stretching.
Thanks

Buthaina

Zahra

Sarah

Simple and effective.
I just skipped some of the 45s rest between exercises in the second round because i thought it wasn’t very useful, but in the third round i appreciated to have them 🥵 😂.
I also weighed deadlifts i feel like i do nothing without them. 
Thank you anyway 🙏🏽😊

Milena

Aizhan

I could only do two rounds
Hoping to do all next time

Javereeya

Great!! I just wish the rest in between are 45sec timed and the end of each set it’s 2mins

Rana

If you talk it will be better ,its a little bit boring 😔

Sali

I feel like doing it with you is easier than to stop and click the time button every time and i was confused when to switch legs and whether it was part of the 30 secs (15 each leg, etc.)

Maram

I loved it - but pretty hard for a beginner

Shima

After pressing the timer button, it would be great if it is paused for a couple of seconds until we are in position.

Thank you!

Dina

The last one i couldn’t do. Couldn’t straighten my back

Shaza

Last move is hard to do when unattended by a trainer

Ghida

Had hard time with the pike position so I replaced it with crunches instead. Sore since yesterday half an hour session!

Rua’a

I just have some questions regarding some of the exercises.

Yara

Timer should be continuous and the rounds and sets automatically changing

Razan Attar

OMG it was awesome. Barely made it through the last round but i felt so good after it. THANK YOU!!

Sama

Malak

Tracy please accept my livewithtracey insta request :)

Alaa

Day 2 - Lower Body
3 rounds * 30s on 45s rest
2min rest between rounds

- Air Squats - Regular 30s 
45s rest
- Modified Step Ups (Each leg) 30s
45s rest
- Modified Lateral Step Downs (each leg) 30s
45s rest
- Forward Lunge (Each leg) 30s 
45s rest
- Cossack Squat  (Both sides) 30s 
45s rest
- Deadlifts 30s 
45s rest
- Elevated Pike Hold 30s
2min rest

Rest 45s after each exercises and 2min after each set

- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air squats

- Begin in a lunge position
- Bring the back leg up onto the box and push through your heel to stand up
- Bring the other leg up towards your chest
- Step down and repeat

Step up (each leg)

- Keep your hips in the same place as you come down 
- Come down with a slow controlled movement 
- Use your hands for balance

Lateral step downs (each leg)

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position

Forward lunge

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

- Hinge at the hips to come down
- Keep a slight bend at the knee
- Come down until you touch the floor
- Reverse the motion to return to the initial position

Deadlifts

- Start with your feet on an elevated surface and your back at 90 degrees
- Extend your arms and keep your core engaged

Elevated pike hold

Circuit

W1/D2 - Lower body

It was an amazing, beginner friendly exercise. Had fun and I used the timer on the app to count not to rest haha! Thank you (:

Reham

great workout for me to gain my mobility and strength back after a long hiatus

W1/D1 - Upper body

You’re amazing! I love how you are hardcore with the workouts but have a nice break between days.

Bailey 

W1/D3 - Rest day

W1/D4 - Full body

Hana Khader

Love it! Easy, yet powerful! Thanks Tracy! 🫶

W1/D5 - Abs

jumping exercise is not doable at home, neighbours telling that ceiling is shaking

Renata

Reema

W1/D6 - HIIT

W1/D7 - Rest day

It is very good, I slept well but the push up hard

W2/D1 - Upper body

Camila

Amazing! I was not ready for those higher reps but it was worth it

Rania

W2/D2 - Lower body

W2/D3 - Rest day

Cherine

Nivine

W2/D4 - Full body

The workouts are great but my neck is so strained after.

Alya

W2/D5 - Abs

Ryan

W2/D6 - HIIT

W2/D7 - Rest day

First workout back after having to take a break since I had COVID. Wow!

Mireille Ch

W3/D1 - Upper body

So good! Last round took me longer but boy was it hard

W3/D2 - Lower body

W3/D3 - Rest day

W3/D4 - Full body

W3/D5 - Abs

Call me crazy but I love the jump squats 💪

W3/D6 - HIIT

W3/D7 - Rest day

Would love some more instruction on the scapula leans. I don’t think I was doing it right

Amanda Toumieh

W4/D1 - Upper body

Starting this workout I didn’t think I could do it, but I did!

I didn’t expect such high numbers, but it was great, feels so good to be done! 😋

W1/D2 - Lower body

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