Name: Playbook - Tracy Harmoush - W1/D4 - Shoulders/Abs
Uploaded: 2023-09-01T14:10:18.002Z
Duration: 45 min
Description: W1/D4 - Shoulders/Abs

Theresa

Eliane

To be honest i used to skip abs day sometimes during our live workout cz i hate core training and it bores me. So including it with another muscle as such is motivating for me. Loved the workout ♥️

Nour

Aseel

Missed you today! Hope you’re having a blast 😘
.
Happy to report that I don’t have to wait till we get back to the normal routine. I took minimal breaks and I needed almost no break between rounds!! It was maybe 15 second between the rounds. Hahah I hope this continues Holiday workout is paying off BIG TIME!! 😍💪🏽
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I did Dumbbells advance. Week 1. Day 4 shoulders and core. The “rest” button is setup to Zero seconds instead of 2 minutes ♥️

Reham

Rawan

Hadeel

Raquel

Racha Kamal

Pauline Rady

I think the loading is better now! Still needs a couple of seconds to load but it's definitely way faster than before

Sally B

Nadine

I thought it was a bit boring.. sorry 🙈 but that’s ok, there will some I like and some I don’t which is normal.. I just wanted to give you my input.. 
this is how it went: 
Instead of doing 4 rounds of same exercise I did all of them as one round then repeated it, but my round 4 I was bored.
So I mixed some of the exercised you did with your sister on the balcony (day 50) to change it up a bit.. 
anyways.. that said, I loved loved your  
Live with Tracy! It was my go to when I didn’t have my pt and I’d do two exercises a day sometimes three :) 
Love Your motivation! And one the back flips!! Soon you’ll be able to join cirque du soleil! 😎

Rasha

Day 4 - Shoulders/abs
4 Rounds
Minimal rest between exercises 

- Seated Arnold Press 10 each 
- Dumbbell Front Raises	 10 each 
- Dumbbell Shoulder Shrugs	20 reps
- Standing Shoulder Press 10 reps 
- Dumbbell Side Bends	15 each
- Dumbbell Crunch Alternating Knee Tuck 10 each 
- Weighted Crunches 15 reps
- Weighted Overhead Crunches 15 reps
- Weighted Extension to Crunch 15 reps
1min REST

4 rounds
Minimal rest between exercises 
2 min rest between rounds

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged

Arnold press

- Hold the dumbbells in front of your with your palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Roll your shoulders back 
- Raise your shoulders engaging your traps

DB regular shoulder shrugs

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing shoulder press

- Hold the dumbbell on one side 
- Come down keeping your core engaged

Dumbbell side bends

- Bring your knee towards your chest as you raise your shoulders 
- Repeat on the opposite side 
- Engage your core

Dumbbell crunch alternating sides

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

Weighted crunches

- With your arms extended come up 
- Keep your core engaged

Weighted overhead crunches

- Bring your knees towards your chest as you bring your shoulders off the ground
- Extend your arms and legs
- Focus on engaging you abs

Weighted extension to crunch

Circuit

W1/D4 - Shoulders/Abs

Nathalie Rose

Farida El Gammal

Ohoud

W1/D1 - Chest & arms

Insaf

Felt amazing, I feel I have the right guidance for once!

Carmen

Taylor Larry

W1/D2 - Glutes/hamstrings/back

W1/D3 Rest day

Marina

Karine

W1/D5 - HIIT

Ozge

W1/D6 - Leg day

Soma

W1/D7 Rest day

Loved it the only feedback I have now that I committed to a year is that The # of reps are very faint on a white back drop you should make them black so it’s easier to see :-)

Brutal. Loved it 💪🏼💪🏼💪🏼

Aswathy

W2/D1 - Chest & back

Cynthia

Giorgia

Alexandra

W2/D2 - Glutes/Hamstings/Back

W2/D3 Rest day

Wish there was more upper body/shoulder over the crunches. Or variety of core

Kelly Montague

I’ve been training for a while now and I tell you, I have never enjoyed training as much as I do with you Tracy. Thank you !

Such a good one! One guy at the gym said it looks like it’s rough and good luck 😂😂 💪🏼💪🏼💪🏼

W2/D4 - Shoulders/Abs

Salma

Couldn’t go through with the 4th round but it was good

W2/D5 - HIIT

This was toooo hard! I’m dead. I had to skip an exercise too…

Koko

W2/D6 - Leg day

W2/D7 Rest day

Banan

My upper body is becoming so much stronger 💪🏻

W3/D1 - Chest & Arms

Too much tension on the lower back, but it was a good one

W3/D2 - Glutes/Hamstings/Back

W3/D3 Rest day

This was great. The exercise with the candle stick rises doesn’t mention if it’s each side or not, is 20 each side or in total? Ty ❤️💪🏼

W1/D4 - Shoulders/Abs

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