Name: Playbook - Tracy Harmoush - W1/D4 - Full body
Uploaded: 2023-09-01T14:10:18.007Z
Duration: 30 min
Description: W1/D4 - Full body

Noor

Baylea

Alya

Mireille Ch

Love this program…awesome start to begin your day!

Terri

The estimated timing was off. It takes around 45 minutes to complete the workout

Nithya

Dana

Hello tracy! In all my years of working out , I’ve never felt the burn like I did with my our workouts, and I’m only in the beginners program! But some moves, like lunges , give me knee pain. So when a move is a little advanced , can you add an alternative or easier variation in the notes (I replaced lunges with glute bridges

Dima

I want to question anyone that said this workout was too easy... Were they doing the exercises correctly?? Because I thought this was a challenging workout, great stuff, thank you 👍😉💕

Izabelle

Badou Moukaddem

Rita

Wow wow wow, i can notice the progress each day!

Huda

The first exercise was only 10sec i dont think it was enough 30sec wouldve been better :)

Luna

This was a great workout but didn’t feel like full body almost felt like a hiit workout. Still great

tara dodsonwisshack

The instructions are white so is the background change color

Sandy

AISHA

🔥🔥🔥💀 Officially dead! This is my second class for the day!! 🤒 My friend took me to try her gym out, it’s kinda of an interesting concept. But can easily be redundant! Class was brutal, burnt 589 calories. Came home beat, took a nap! Woke up and did this!! 🙏🏼 so beat you have no idea but feels so good to get my butt up and do the work! So proud of my damn self for committing to this and following through with it. You rock Tracy for getting us here! 🥂 I am really so happy.

Reham

I feel offended everytime I read that this is for beginners!! Because it is NOT!!!! DEAD

Lama 

Hey Tracy 👋, just to double check , is the first exercise suppose to be 10 sec or 10 reps? And it's 10 reps for each leg right?

Haneen

Day 4 - Full body
3 Rounds

- DB Reverse Lunges (each) 10 reps
30s rest
- Lunges Fwd/Back  (each) 10 reps
30s rest
- Burpees 30s 
30s rest
- DB Squat Press 10 reps
30s rest 
- Weighted Crunches	15 reps
30s rest
- Mountain Climbers 30s 
30s rest
- DB Calf Raises (each) 15 reps 
2min rest

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

- 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

- 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)

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Hold the dumbbell with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

Mountain climbers

- Raise engaging your calf at the top 
- Lower slowly

DB calf raises

Circuit

W1/D4 - Full body

Shery

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

So excited to start this new program 🥰

W1/D1 - Upper body

A program with less stress on the knees please ?

Aisha

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

Nickole

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

W1/D3 Rest day

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

Reema

Noora Alnafa

Navya

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

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

Nader2402

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 :(

Jumana

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! ✅💪🏽
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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. 
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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! 😂💪🏽🥵
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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/D4 - Full body

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