Name: Playbook - Tracy Harmoush - W1/D4 - Full body
Uploaded: 2023-09-01T14:10:18.712Z
Duration: 30 min
Description: W1/D4 - Full body

Baylea

Zahia

Fatma

Norma

My whole body is in pain but I feel like a boss 💪💪💪

Jouna

maibadawy123

Rikhi Singh

Jana

Munira

What I like about your training is that it’s sustainable! 
I usually tend to go all in or all out, which ends up exhausting me within weeks if not days! 
Around 250 burned kcal, and feeling sore the next day, but wanting to go back to train is what I’m looking for 😃

Sidonie

Laura

Mira

Aseel

Buthaina

Good workout thanks and you also for having answered my previous messages it was very helpful!
Be blessed

Milena

Aizhan

For your live workouts the volume is low can you fix it
Thankyou♥️

Sara

Jennifer

Rua’a

Joanna Mahmoud Lahham

Great, if I want to count, instead of timer, how many times per set.

Yara

Clara

Tania Hachem

Seems so simple, but shit I’m sweating! Thanks T ♥️

Sama

Razan Attar

Push ups was a bit hard, i still can’t push my body up so i do it on the wall

Reema

Shraddha Agarwal

Haya

Awesome. The app needs some minor adjustments though.

Karim Abboud

Day 3 - Full body
3 Rounds 45s rest
2min rest between rounds

- Butt kicks 30s
45s rest
- Lunges Fwd/Back (each side) 30s
45s rest
- Modified Burpees x10 
45s rest
- Side to Side Knee push ups 30s
45s rest
- Flutter Kicks 30s 
45s rest
- Mountain Climbers 30s
45s rest
- Calf Raises (3 variations) each 30s 
2min rest

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

Butt kicks

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Then step backwards and repeat the motion

Forward to back lunge (each side)

- Place your hands on the floor on front of you
- Hop back hop forward 
- Return to the initial position

Modified burpees

- 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

- With your legs extended move them up and down
- Go up to about 45 degrees and come back down

Flutter kicks

Mountain climbers

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes inwards)

Calf raises (toes outward)

Circuit

W1/D4 - Full body

Shaunti

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

Alyson

W1/D1 - Upper body

Nour

Majd

W1/D2 - Lower body

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

Bailey 

Lara

W1/D3 - Rest day

Hana Khader

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

Faten

W1/D5 - Abs

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

Renata

W1/D6 - HIIT

W1/D7 - Rest day

Liza

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

Alaa

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

Sondos

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/D4 - Full body

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