Name: Playbook - Tracy Harmoush - W2/D4 - Full body
Uploaded: 2023-09-01T14:10:18.895Z
Duration: 30 min
Description: W2/D4 - Full body

Baylea

This is so good! Quick pace and wide variety of exercises. Love it!

Sumner45

Taylor Larry

So good! I love doing this first thing in the morning. It prep’s me to accomplish anything throughout the day!

Sarah Farran

I did my best but..pushups 😭😁still a struggle for me

Milena

Current status: 
(💀&😌) Dead and proud 🥵
.
Did 40 min in the elliptical. 
And this Week 2 day 4 Full body. 🥳 
My calves tomorrow allah yostor! My weekend got cut short cause I have a ton of things that I need to get done! Probably will sleep at midnight or after. However I am happy that I am still prioritizing workouts it feels amazing. And yesterday I had a good pamper time! I found this cool spa place in Jeddah. Went last week and enjoyed their massages. So yesterday I went to the same place for massage and facial. And it’s cool enough that they offer packages I got two packages one for massages and one for facials! 
.
Next Friday I am staying in KAUST to tie out some loose ends related to work. The Friday after I’ll be at home in alkhobar, will fly there on Wednesday the 22 for the national holiday break so I am spending my Friday there. Yet after these two Fridays I intend to spend my Fridays in Jeddah. One week I do my treatments and the week after I explore the city. And so on! Kinda making my Fridays my reward day lol. 
.
Anyhow you’re not planning any live session soon? Kinda miss your طَلة. if you are make them after 6:30 P.M. your time in Sunday-Thursday. 9:00 am to 2:00 P.M on Fridays and anytime on Saturday. 
.
Have a goodnight,

From Your tribe hardcore member 
Reham
♥️

Reham

Sondos

My heart is literally beating out of my chest! ❤️‍🔥🔥🥵 

Timed myself tonight as well. Here is the breakdown. 

Round 1…  11:21 
Round 2… 10:42 
Round 3…  11:04
Round 4…. 11:46 

For your reference was doing Bodyweight intermediate/advance week 2 and if I am not wrong day 4 “Full body” 

Absolutely loved it! My favorite part was the intentional or unintentional act of kindness of having those 3 different calf raises in a row. They helped my heart regain it rhythm before the jump squats. Was perfectly situated and kind even though my calves were cramping after each round! 

Loved that it had few low cardio strength drills then an explosive drill. Jump lunges, explosive Bulgarians, explosive push-up to diamond push-up and jump squats but all in between low key cool drills. I also loved the back raises it feel it’s been a while since I’ve done one of these! 

All and all was a fabulous workout 🥂
Now I gotta stretch 🙏🏼 Have a fabulous evening! 🥳

♥️

Nour

Day 4 - Full body
4 rounds

- Diamond Push Ups 10 reps
- Wide Push Ups 12 reps
- Switching Lunges 10 reps
- Side to Side Back Raises 20 reps
- Fists together Back Raises 30 reps
- Push Up to Diamond Plank 10 reps
- Bulgarian explosive 12 reps
- Wall Resisted Calf Raises (3 variations) 20 reps each 
- Jump Squats 20 reps
1.5min rest

4 rounds
Minimal rest between exercises.
1.5min rest after each round.

- Keep your hands close
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push up

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back

Switching lunges

- Start by lying prone with your hands behind your ears
- Rotate your torso bringing your elbow towards your hip on the same side
- Rotate to the other side

Side to side back raises

- Lay face down on the floor 
- Raise your upper body engaging your glutes as you come up

Fists together back raises

Push up to diamond plank

- Place your back leg on an elevated surface 
- Jump up pushing out of your front leg
- Land softly

Bulgarian split squat jump

- Begin with your hands on the wall and feet a few inches away with toes pointed forward
- Lift up onto your toes to engage calves
- Lower down and repeat

Wall resistance calf raises (toes forward)

- Begin with your hands on the wall and feet a few inches away with toes pointed in
- Lift up onto your toes to engage calves
- Lower down and repeat

Wall resistance calf raises (toes in)

- Begin with your hands on the wall and feet a few inches away with toes pointed out
- Lift up onto your toes to engage calves
- Lower down and repeat

Wall resistance calf raises (toes out)

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Circuit

W2/D4 - Full body

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

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

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!

W2/D4 - Full body

Community

More workouts from Tracy Harmoush