Name: Playbook - Tracy Harmoush - W1/D4 - Full body
Uploaded: 2023-09-01T14:10:18.710Z
Duration: 45 min
Description: W1/D4 - Full body

Baylea

My legs didn’t get much love but it was still a good workout

Karine

Nastasia

It was very intense! I did my best but i can’t do advanced movements such as push ups: i do them on my knees/ dips : maybe i do two like you show then i do 13 on modified version / on the last exercise : i hold with my arms forward i can’t put them backwards. I feel so weak.... anyway YOU are a machine! Very inspiring 
Thanks

Milena

🥳🥳🥳 I did it!!!! Three more rounds 💪🏽💪🏽💪🏽  so happy! I did the first round normally, but the second and third did them as a long flow. So instead of doing 10 push-up and move on and did 20 push-up to combine round 2 and 3. Makes it easier for me to combat my brain Hahahah kinda guarantees that I finish all the rounds. 
.
I also have to give credit where credit do, on my way back one of the songs that played was Waka Waka .. it did pump me up! I am absolutely a good soldier 😂😜💪🏽 
.
Goodnight, keeping you in the loop also played it role 🙌🏽 … PS: All and all since we started this adventure thing called LiveWithTracy 17 months ago, I lost 13 KG, it also insanely shows. Slow yet steady and best part is I am not even targeting weight lose, I may have been at the start. My goal is to have and maintain a healthy lifestyle, losing some Kg’s in the process is literally the cherry on top! .. also I can’t believe I am about to say this, I did rest in my V-ups. V-ups in this sequence was my resting position 🤯

Reham

I have a car scheduled in a hour to head to Jeddah for the day. I planed a fun, relaxing day for myself. I get back around 12:30 midnight. Didn’t wanna miss a workout so for now I only did the warmup with one round of this, when I get back I hope I have the physical and mental energy to do the three rounds left. Keeping you in the loop to hold me accountable. Also it helps me to set forth a refrainment mechanisms that will allow me to be more resilient and consistent with my workouts! 

Enjoy your Friday!!! I am excited for mine 🙌🏽now I gotta run and get ready! Catch you later ♥️

Nada

Marwa

Maria

Thank you Tracy!!
Today was very challenged to me 💪🏻💪🏻

Heidi

Was great! Sweating game is definitely ON 🔥 Side note: Today felt more skewed or heavily focused on arms/core. My legs barely got any action, which is great cause I am still sore from leg day! I am not sure if this was intentional or not, I assume it was. Cause it felt like it was done by design. If that’s the case then my legs appreciates you tremendously 🙏🏼😙

Day 4 - Full body
4 Rounds

- Push Up 10 reps
- Tricep Chair Dips 15 reps
- Wall Walks or Modified Wall Walk 5 reps
- Pike Push Ups 10 reps	
- Commandos 10 reps (5 each side) 
- Side to Side Push Ups 10 reps
- V-Ups	10 reps
- Hollow Body Hold 30s
1min rest

4 rounds. Minimal rest in between exercises. 1min rest after each round.

- Start with your hands shoulder width apart
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips

- With your legs bent walk up the wall
- Keep your core engaged

Modified wall walk

Pike push up

- 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

- 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

- Lift your torso and legs at the same time
- Reaching your hands to your toes

V-ups

- Hold your arms and legs extended above the floor
- Keep your core engaged and you lower back on the floor

Hollow body hold - advanced

Full body circuit

W1/D4 - Full body

Restarting this program because I wasn’t as consistent as I wanted to be. Hoping to see more improvement the second time around 💪

Tough workout - I can definitely feel the intensity go up

those holds are only 15 secs but they feel SO much longer

Ariana

W1/D1 - Upper Body

Love how the minimal breaks shoots my heart rate up ❤️

Sumner45

W1/D2 - Lower Body

As i wake up at 5am every morning and i am on speed to do my prayer, workout, walk the dog then preparing my kid for school ..it feels great to have more time in the morning and to recover from your intense workout 😆
Also i work in the building industry so it’s very physical and exhausting . 
If i could i would workout only 4 days a week it would be grear but i am on a weightloss journey so i follow your program. 
God bless you

Alexandra

Zainab

W1/D3 Rest day

Ryan

Karla Ghorayeb

Basma

W1/D5 - Abs

Nathalie Rose

Mireille Ch

W1/D6 - HIIT

Sarah

W1/D7 Rest day

Very hard. Usually i don’t do push-ups on my feet but i did them as it was needed.. i just didn’t pushed my chest completely down like you . Anyway i did my very best and i am proud i sweat like crazy today thanks

W2/D1 - Upper body

I loved this work out! Comin at you from utah! I’m so glad I found you I think your programs are structured very well! Thanks for the challenge today!

W1/D4 - Full body

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