Name: Playbook - Tracy Harmoush - W2/D4 - Full body
Uploaded: 2023-09-01T14:10:18.115Z
Duration: 30 min
Description: W2/D4 - Full body

I was considering not working out today. So glad I got it done! A short workout that still gets your heart rate up

Baylea

Alya

Badou Moukaddem

Lovee these workouts!! I’m so happy that I’m able to fast ramadan and still be able to keep active using ur app❤️

Nader2402

Adele

Great workout! , There is a typo though, the last 2 excersise instructions are switched ; the plank hold is written as 10 reps and the bicycle crunches is written for 1 min

Haneen

AISHA

Hello 😁 , great workout ! I think there is a technical issue where the last 2 exercises are switched , the arm plank is written as rep instead of minutes

Day 4 - Full body
3 rounds

- DB Jacks (each) 10 reps
30s rest
- DB Kick Backs 10 reps
30s rest
- DB Overhead Squat Press 10 reps
30s rest
- DB Swings 15 reps
30s rest
- One-Arm DB Rows (each) 10 reps
30 rest
- Mountain Climbers 30s
30s rest
- Bicycle Crunches (each) 10 reps
30s rest
- High Plank Hold	1min
2min rest

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

DB jacks

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

Weighed kickback

- Push your hips back as you come down
- Keep your chest up 
- When you reach the top of the squat press the dumbbells above you

Dumbbell overhead squat

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your late as you pull

One arm DB rows

Mountain climbers

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Extended bicycle

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

Elbow high plank

Circuit

W2/D4 - Full body

Shery

Love it , easy moves that make you feel the burn!

Dima

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!

Terri

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

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/D4 - Full body

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