Name: Playbook - Tracy Harmoush - W1/D5 - Abs
Uploaded: 2023-09-01T14:10:18.723Z
Duration: 35 min
Description: W1/D5 - Abs

Ryan

Karla Ghorayeb

Basma

Yasmine

Yara

Nastasia

Too advanced...i modified some movements and i stop at 3 rounds ... sorry 😐

Milena

As a kid born in the 80’s I appreciate the sentiment of this 80 everything abs day 💪🏽  
.
My plans for tonight  📚🎥🍿💆🏻‍♀️ and eat some Kalamata olives 🙌🏽
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Enjoy your Saturday ☀️♥️🥳🙏🏽

Reham

Sapna

Alexandra

I was done while the fourth round but it is so good, thank you. 🤍

Noor

Sarah Farran

Nour

Fedlag

I love your exercises always! I think it was more motivating when we could hear you and have it be more interactive than the way it is, but nonetheless great workout.

Rawan

Day 5 - Abs
4 Rounds

- Knee Bent crunches 20 reps 
- Leg Raises 20 reps
- Boat Rocks 20 reps
- Boat Hold	30s Hold
- Toe Taps	20 reps
- Cobra to High Plank 10 reps
- Side Plank Weaves (each side) 10 reps
- Reverse Plank 30s Hold
1min rest

4 rounds. Minimal rest between each exercise. 1min rest after each round.

- Hold your legs at 90 degrees
- Raise your shoulders engaging your core

Knee bent crunches

- Place your arms extended close to your body 
- Raise your legs until you reach 90 degrees
- Come back down with out touching the floor

Leg raises - modified

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing
- Rock back and forth

Boat rocks

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing

Boat hold

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra to high plank

Modified version : on elbow

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top arm down and under your body, slightly rotating your hips

Side plank weaves (both sides)

Reverse plank

Circuit

W1/D5 - Abs

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

Baylea

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

Zainab

W1/D3 Rest day

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

W1/D4 - Full body

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/D5 - Abs

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