Name: Playbook - Tracy Harmoush - W1/D2 - Lower body
Uploaded: 2023-09-01T14:10:17.986Z
Duration: 30 min
Description: W1/D2 - Lower body

A program with less stress on the knees please ?

Dima

Baylea

Aisha

Thanks I played all only once I changed it to easy

Ohoud

Shoroog

Mireille Ch

Joud

Feel the burn in those legs…step downs are killer!🦵🏼🫶🏼

Terri

Love it 😍 i thought that the beginner program was going to be easy haha ! Lucky i started with it instead of the advanced or else i would’ve died 😅 so happy with the app

💪🏻💪🏻❤️good to be back on track! Thanks

Tania Hachem

The workout is great but would’ve love it if it had some alternative choices

Noora Alnafa

Really loved the workout. The three round of workout were not perfect but eventually I will progress 🏋️‍♂️. Would love if there was suggested weights put forth and even weight changes.

Navya

It was a great and challenging workout!! I would have loved dumbell weight suggestions or changes. Also a couple of improvements on the workout timings and syncing that

Reema

Izabelle

Super hard, I couldn’t do 3 rounds of the wall holds but I was able to knock out 2. I will get there…

Sheri Caudill

Was great actually, let's burn some fat 💪

Ireny

Great first workout after a while 🙌🏻

Sandy

I didn’t expect it but this was legitimately a KILLER!🔥🔥

Batoul

Super workout feel all what I needed for a leg day !! U r amazing mashalla

Dana

Zeina

Ur awesome love ur program, this is my third month and I can’t believe I’m still exercising; love how my body is so much more toned and feel the difference in my overall body  strength

Nader2402

Last round was not easy … I can t feel my legs 😄

Anonymous

Eslam

Left hip old injury made it hard to do the last one and the lunges over all

Adele

Nickole

Brandi

Carol

Malak

Great! A background with color would be better to easily read the text on the bottom of the screen while playing the workout videos 👍🏼

Hala

قوي حتى بعد التمرين ضليت بعرق💦🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️ 🤣🤣🤣 your the best 🤘🏽🤘🏽🤘🏽🤘🏽🤘🏽

AISHA

Amazing!!! A killer 💪🏻💪🏻💪🏻

Sarah

Amazing! Sweating like there is no tomorrow 🌧🌧🌧 been running errands all day long and this was the perfect way to hype up my day before I start to cool down 🙏🏼 

FYI. I think there is an intentional mistake in the reverse lunge reps, you had it listed inside the pre-recoded video at 1 rep only!! I did 10 cause I thought you probably meant for it to be 10 but lost the zero. Hehe was so tempted to do 1 but then I would only be cheating myself. 

The switching crossack squat was perfectly situated ❤️ it was my rest position for the day! Absolutely loved that it was there 👌

Lastly, if you ever wanna laugh. Put me and Lamiya face-to-face to compete for the title “The Queen that hates lunges” have us both wearing fake paper crowns and do lunges forever!! The last one standing wins the title! Hahaha

Reham

Lama 

My thighs are burning and I fucking love this feeling! Thank you!

Jumana

Mitra

More explanation for the workouts is needed. For a beginner, I find difficulty in some of the exercises on the app.

Lara Mikhail

Exercise #2 has an editing problem. But the routine is great!! I am loving it!

Isabella

Day 2 -Lower body
3 Rounds

- DB Squats x10 reps
30s rest
- DB Forward Lunge (each) x10 reps
30s rest
- DB Lateral Step Downs (each)x10 reps
30s rest
- DB Reverse Lunge (each) x10 reps
30s rest
- DB Cossack Squat (each) x10 reps
30s rest
- DB Deadlifts x10 reps
30s rest
- DB Wall Hold 30s reps
2min rest

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

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

Dumbbell squats

- Step forward keeping your chest up and shoulder rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position

Dumbbell forward lunge (each leg)

- Hold the dumbbell at chest height 
- Come down keeping your hips aligned 
- Push your hips back

Weighted lateral step downs (each leg)

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

Dumbbell reverse lunge (each leg)

- 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 (hold dumbbell)

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up

DB Deadlifts

- Keep your legs at 90 degrees
- Keep your back against the wall

DB wall hold

Circuit

W1/D2 - Lower body

Shery

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

So excited to start this new program 🥰

W1/D1 - Upper 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 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼

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/D5 - Abs

Oh boy that’s a now stop burner…love it!🔥🦵🏼👙🫶🏼🔥

Perfect workout made the energy flow in my blood after being low

W1/D6 - HIIT

W1/D7 Rest day

So excited! I was able to go up in weight 🥰

W2/D1 - Upper body

Carmen

W2/D2 - Lower body

W2/D3 Rest day

I was considering not working out today. So glad I got it done! A short workout that still gets your heart rate up

Badou Moukaddem

W2/D4 - Full body

Amel

Bayan

Sondos

W2/D5 - Abs

Feels amazing!! My mind strangely is becoming extremely relaxed after working out. It’s like I am doing spring cleaning for my brain lol

I did dumbbells beginners 
Week 2. Day 6 HIIT day! 

You have it set at 45sec on 45sec off. However for (single leg step downs) and (DB curtsy squat) we have two legs so the option is 
1- split the 45sec or 
2- do it twice 
Same goes for (DB Jacks) have to do it twice 45sec per hand or split the 45 sec 
The direction from you to split the seconds or do 45sec on each side is missing. 
.
I did 45 seconds for each leg and each hand.
.
It’s seems obvious. Kinda feels silly to even mention it. But to FLAWLESS 🥂

♥️

W2/D6 - HIIT

Soma

W2/D7 Rest day

So good! Love that I was able to get my heart rate up ❤️

W3/D1 - Upper body

Fatma

W3/D2 - Lower body

W3/D3 Rest day

Wow.. that was difficult to get through... But I made it 🤗💕

✅✅ And ✅ Had an insanely hectic day! Grandpa is Covid-free 🥳 so I also went to see him!! It’s 12:47 A.M. here and I just finished this. Kinda the irony of having LiveWithTracy being so time accommodating it yields me absolutely zero excuses 🙆🏻‍♀️ had a late dinner, and throughout my dinner time my brain or body or whatever you wanna call it was telling me as soon as we digest this meal, you are gonna be in your training gear lol. Was a fun conversation to say the least made me really enjoy and slow down every bite of my meal. 
.
Hope you are feeling less shitty than this afternoon ♥️ And that you found an awesome way to organize your toiletries 🙌 I would’ve helped with solutions but I only use 2 face creams, one body lotion and one hair styling cream! 🙈☺️ So whatever solution I would’ve suggested it would be a google searched result and not something I actually used. 
.
Did dumbbells, week 3, day 4. Full body. 
Everything is perfect only the (Floor back raises 30 sec) you missed the description, the timer and the 3 rounds “check” mark. That drill basically is the only one that is missing these things everything else is perfect. 
.
Those 10 bear crawls 🥂 new record the first time ever that I do 3-4 in a row and keep it consistent 3-3-4 or 4-3-3. I used to do 1-2 max and then I have to drop! So happy! The Floor overhead back extension 30 seconds hahahah I felt like I was asking for mercy and I low key was indeed. Lol 
.
Goodnight. Whatever charges your batteries let me know, you always charge mine. It is only fair to try and charge yours. ♥️♥️♥️

W3/D4 - Full body

What can I say! 
All the instructions and the drills are ✨ Pretty FLAWLESS ✨ I did Dumbbells, beginners, Week 3, day 5 abs. Given what you have on your plate this is not really worthy of your attention or that critical but Incase you wanna know the “Rest” timer was set to 45 sec and the instructions says 2 min. That was it. 
.
Thank you for another awesome day, today’s abs was pretty different, less cardio and more variety of crunches loved every piece of it. 
.
♥️♥️ 
.
Ps: That toiletries organization mission you accomplished is impressive to say the least! You’re amazing and this is a small reminder.

Amazing! However, I think the side plank wave is for advanced level. I couldn’t do it like you did. 1 knee on floor :(

W3/D5 - Abs

Loved this workout, drenched in sweat😅🙈

Omg needed this so much!!!   I just finished recovering from the booster shot.  Had some symptoms and felt like poo.  Now I'm feeling alot better and this gave me the extra boost I needed.  Thank you

Geli

W3/D6 - HIIT

W3/D7 Rest day

Nour

First day of my 4th week of beginner’s Dumbbells is done! ✅💪🏽
.
Even though I love morning workouts, lately late evening workouts are fun too! Surprised that I actually manage to get my ass moving at the end of a hectic day and do a full upper body workout and actually enjoy it! 
.
LOVE the fact that now for me initiating a workout is not a heavy mental struggle. It feels beautiful. 🙌🏽
.
Ps: My heart is still dancing at the good news you shared today!

W4/D1 - Upper body

LEZGO 🔥🥵 Today it’s either really Hard or my body was just sluggish! Felt like forever especially the curtsy but yet once again I just fly through it 🥳🙏🏽 The momentum always picks up midway through the second set! So I try and focus to get myself to that point lol always works. 
.
Did beginners dumbbells week 4. Day 2 lower body. The “both side” wasn’t mentions for all the drills that requires both sides. Nothing besides that. 
.
Will be doing 31 bear crawls now, send a little prayer for me! 🙏🏽😂

W4/D2 - Lower body

W4/D3 Rest day

So glad I got this done! Made me feel strong and powerful 💪

Better than coffee for a morning boost 👊🏽💦

Nathalie Rose

W4/D4 - Full body

👏🏽👏🏽👏🏽👏🏽👏🏽
Feels amazing!! Not quite there yet but I think I am getting closer and closer to count abs day as a rest day! 🥳
.
Boat hold I did amazing!!!!! I wasn’t able to left my shoulders off the ground. Always struggled with that. But surprise surprise today shoulders were off the ground and it was no struggle! 🤯 Just way too beautiful of a feeling to put into words 💃🏻
.
🎈

W4/D5 - Abs

Struggled with this one but glad I could get it done

Beginners dumbbells ☑️ 
🥳🎈🥳🎈🥳🎈🥳🎈🥳
Even though HIIT kicked my butt. It still feels good. 🙏🏽 Those 15 step ups really drained me out of breath who would ever think! Rested in my crunches not just the planks hahah cause I had to! 😂💪🏽🥵
.
See you in advance dumbbells, praying for future me to deal with it with more sweat yet more grace lol hopefully that girl stays consistent ♥️ 
.
Enjoy your day super star 💫

W1/D2 - Lower body

Community

More workouts from Tracy Harmoush