Name: Playbook - Tracy Harmoush - W3/D1 - Upper body
Uploaded: 2023-09-01T14:10:18.926Z
Duration: 30 min
Description: W3/D1 - Upper body

Sumner45

I loved today’s WOD 😍 thank you! 💕

Sondos

It’s too hard i didn’t enjoyed my workout. Pure suffering to me

Milena

Day 1 - Upper body
4 rounds

- Wide Push Ups 12 reps
- Single Leg Push Up 10 reps
- Wall Plank Shoulder Taps	20 reps
- Cobra to High Plank	20 reps
- Commandos	10 reps each side
- Elevated Diamond Push Ups 10 reps
- Tricep Chair Dips, extended 10 reps
- Extended Plank Max Hold (up to 2 min)
1.5min rest

Minimal rest in between each exercise
1.5 minute rest after each round

- 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

- Begin in a push up position
- Lift leg straight up
- Lower your chest towards the floor
- Press through your hands to press back up

Single leg push up

- Begin in a push up position and your feet on the wall
- Walk your feet up a few inches
- Tap your shoulder with the opposite hand

Wall plank shoulder taps

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra to high plank

- 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

- Bend at the elbows to come down 
- Keep a tight core as you come down 
- Extend your arms engaging your chest to come up

Elevated diamond push up

- 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

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank MAX hold

Upper body circuit

W3/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

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!

W3/D1 - Upper body

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