Name: Playbook - Tracy Harmoush - W2/D1 - Upper body
Uploaded: 2023-09-01T14:10:18.092Z
Duration: 30 min
Description: W2/D1 - Upper body

So excited! I was able to go up in weight 🥰

Baylea

Terri

Dima

Noora Alnafa

Reema

Bayan

Badou Moukaddem

I love the workout! But the push-up wasn’t easy and I couldn’t do it, I tried the knee push-up but I couldn’t do 10 raps🥲 if it's possible to show us how we can do the knee workout it will help us 
Thank you 🙏

Foziyah

ceski

AISHA

Feels unbelievably refreshing! Kinda wild when you’re actually sweating lol. 

Your rotator cuff muscle in the DB regular shoulder shrugs, love them! 😍😌👌 #EyeCatching… “Muscle definition”, Now that’s a goal I can look forward to! 

For your reference. I did Dumbbells. Beginners. Week 2. Day 1. 

Now we Run, then we stretch! 🙏🏼

Reham

Day 1 - Upper body
3 rounds

- DB Front Raises (each) 10 reps 
30s rest 
- DB Flies 10 reps 
 30s rest 
- Push Up 10 reps 
30s rest 
- Weighted Tricep Kicks x10 reps 
30s rest 
- DB knee press up x10 reps 
30s rest 
- DB Regular Shoulder Shrugs x10 reps 
30s rest 
- Elbow Plank 1min on
2 min

3 rounds
30s rest between exercises 
2min rest between rounds

- 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

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

- 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

- Hinge at the hip lean forward 
- Keep your elbows high 
- Extend your arms engaging your triceps

Weighed kickback

- Start with your arms at 90 degrees
- Press up the dumbbells above you keeping your core engaged 
- Reach full extension and lower slowly

Weighted press up on knee

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

DB regular shoulder shrugs

- Raise your hips engaging your core as you raise
- Pause at the top

Elbow high plank

Circuit

W2/D1 - Upper 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

Noor

Alya

W1/D4 - Full body

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

W2/D1 - Upper body

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