Name: Playbook - Tracy Harmoush - W2/D5 - HIIT
Uploaded: 2023-09-01T14:10:18.117Z
Duration: 35 min
Description: W2/D5 - HIIT

Salma

Nour

Couldn’t go through with the 4th round but it was good

Times flies with Tracy although sweating like crazy

Rawan

I see the timer increased to 1min now. Not sure if you saw my message or if this was requested by someone else but regardless, thank you!! ❤

Sally B

That’s a killer workout! Harder that the insta workouts!!

Nadine

Day 5 - HIIT
4 Rounds

- Step Ups (each) 15 reps
- Alternating Bent over Dumbbell Rows 12 reps each
- Crab Walks 30s on
- Sumo Bear Crawls 30s on
- Dumbbell Swings	15 reps
- Dumbbell Squat Press 15 reps
- Mountain Climbers 30s on
- Hollow Body Hold	30s on
1min rest

- Begin in a lunge position
- Bring the back leg up onto the box and push through your heel to stand up
- Bring the other leg up towards your chest
- Step down and repeat

Step Up

- Hinge at the hips and come down with a neutral spine
- Pull the db up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Alternating bent-over dumbbell rows

- Raise your hips off the ground 
- Walk forward moving one hand and your opposite foot at the same time
- Keep your arms fully extended

Crab walks

- From a push up position step one foot as close as possible to the outside of the same side hand
- Lock your back knee, and keep your abs tight
- Repeat with the opposite leg

Sumo bear crawls

- 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

- Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

Mountain climbers

- Hold your arms and legs extended above the floor
- Keep your core engaged and you lower back on the floor

Hollow body hold - advanced

Circuit

W2/D5 - HIIT

Nathalie Rose

Farida El Gammal

Ohoud

W1/D1 - Chest & arms

Insaf

Felt amazing, I feel I have the right guidance for once!

Carmen

Taylor Larry

W1/D2 - Glutes/hamstrings/back

W1/D3 Rest day

Theresa

Eliane

To be honest i used to skip abs day sometimes during our live workout cz i hate core training and it bores me. So including it with another muscle as such is motivating for me. Loved the workout ♥️

W1/D4 - Shoulders/Abs

Marina

Karine

W1/D5 - HIIT

Ozge

W1/D6 - Leg day

Soma

W1/D7 Rest day

Loved it the only feedback I have now that I committed to a year is that The # of reps are very faint on a white back drop you should make them black so it’s easier to see :-)

W2/D5 - HIIT

Community

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