Name: Playbook - Tracy Harmoush - W3/D1 - Upper body
Uploaded: 2023-09-01T14:10:18.926Z
Duration: 40 min
Description: W3/D1 - Upper body

Ryan

First workout back after having to take a break since I had COVID. Wow!

Baylea

Mireille Ch

Omg it was hard .. i mean it’s getting harder compared to the beginning of the program. I feel my upper body in fire 🔥 
Thanks 🙏🏽

Milena

I always find upper body very hard - is there something I can do about it?

Shima

Alaa

It was too big of a transition from last week. My sets started to fail in the 2nd round itself. Felt a bit demotivated

Ashita

Very good. The background is white and is hiding the clock to start working out. Is there a way to modify it please? 
Otherwise, the exercices are awesome! I’ve never been that sore.

Karim Abboud

Day 3 -  Upper body
3 rounds

- Scapula Push Up 10 reps
30s REST
- Incline Push Up 10 reps
30s REST
- Modified Push Up 10 reps 
30s REST
- Modified Half Push Hold 15s
30s REST
- Commandos 10 reps
30s REST
- Pike Push Ups 10 reps
30s REST
- Elevated Pike Hold 30s 
30s REST
- Dips - modified 10 reps
30s REST
- Plank Jacks 30s
30s REST
- Fists together Back Raises 20 reps
- Floor back raises 20 reps
- Floor back raise hold 30s
- Floor overhead back extensions 20 reps
- Floor overhead back extensions hold 30s
2min REST

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

- Start in a push up position
- Lower your chest and pinch your shoulder blades together
- Press through your arms to widen your shoulder blades

Scapula push up

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

Incline push up

- Keep your core tight 
- Bend at the elbows 
- Engage your chest as you come up

Modified push up

- Start with your knees on the floor
- Come down to about half way down 
- Hold the position

Modified half push up hold

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Engage your core 
- Bend at the elbows to come down

Pike push up

- Start with your feet on an elevated surface and your back at 90 degrees
- Extend your arms and keep your core engaged

Elevated pike hold

- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips - modified version

Plank jacks

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

Fists together back raises

Floor back raises

- Place your hands on your head 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Floor back raise hold

- With your arms extended laying on the floor face down 
- Raise your upper body

Floor overhead back extensions

- Raise your upper body engaging your glutes 
- Pause at the top

Floor overhead back extension hold

Circuit

W3/D1 - Upper body

Shaunti

It was an amazing, beginner friendly exercise. Had fun and I used the timer on the app to count not to rest haha! Thank you (:

Reham

great workout for me to gain my mobility and strength back after a long hiatus

Alyson

W1/D1 - Upper body

Nour

Majd

W1/D2 - Lower body

You’re amazing! I love how you are hardcore with the workouts but have a nice break between days.

Bailey 

Zahia

Lara

W1/D3 - Rest day

Fatma

W1/D4 - Full body

Hana Khader

Love it! Easy, yet powerful! Thanks Tracy! 🫶

Faten

W1/D5 - Abs

jumping exercise is not doable at home, neighbours telling that ceiling is shaking

W3/D1 - Upper body

Community

More workouts from Tracy Harmoush