Name: Playbook - Tracy Harmoush - W2/D1 - Upper body
Uploaded: 2023-09-01T14:10:18.815Z
Duration: 30 min
Description: W2/D1 - Upper body

Sumner45

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

Milena

So good! Are the Awkward push ups12 each side or 6 right 6 left? 
Ty

Aswathy

Dana

Hy Tracy quick question regarding the tricep extensions form the extended pushup position. Is it okay that my forearms don't fully touch the floor? When I get down fully I find it super hard to get up without using one arm more (or going up on one then the other)

Sally B

One of the Toughest upper body to date! More mentally than physically, My mind just kept blabbing nonsense excuses of why I should skip. Thankfully by the third round my mind just got into alignment. I would give my performance 80 at best. And my determination a good 95. 

Took many breaks and it took me way longer than it should have. I think next time I’ll time my workouts and see how long it actually takes me. 

What makes this challenging, When we do “live” follow along with you sometimes we have to move along even if we don’t finish the full count. You’re just way faster and that’s a fact. Just trying to keep up with you is challenging on its own. However With this new format, I have to face my own pace and there is no room to move along without finishing the full rep counts. Which is a different kind of a challenge both mentally and physically. 

Love having both formats in your app! It makes me exposed to different rays of being challenged. 

I seriously Can’t believe how hard this was! Now I celebrate 🥵😩🙏🏼🔥🥳✅

Reham

Day 1 - Upper body
4 Rounds

- Incline Push Ups 10 reps
- Decline Push Ups	10 reps
- Elevated Pike Shoulder Taps 10 reps each arm
- Tricep Extensions	15 reps
- Awkward Push Ups 12 reps each arm
- Wall Walks 10 reps
- Side Plank Hip Raises	10 reps
- High Plank to Knee Tuck 10 reps
1.5 min rest

Minimal rest between exercises, 1.5 min rest after every round

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Start with your feet on an elevated surface and your back at 90 degrees
- Extend your arms and keep your core engaged
- Raise your hand off the floor and touch your opposite shoulder

Elevated pike shoulder taps

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Tricep extensions

- Start in a plank position and bring one hand forward
- Bend at the elbows to come down

Awkward push up

- Begin in a push up position with feet up on the walk
- Walk your hands towards the wall while walking your feet up the wall

Wall walk

- 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
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises (both sides)

- Start in a high plank position 
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

High plank knee tuck (both sides)

Circuit

W2/D1 - Upper body

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 ❤️

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

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

W1/D4 - Full body

Ryan

Karla Ghorayeb

Basma

W1/D5 - Abs

Nathalie Rose

Mireille Ch

W1/D6 - HIIT

Sarah

W1/D7 Rest day

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!

W2/D1 - Upper body

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