Name: Playbook - Tracy Harmoush - W3/D1 - Upper body
Uploaded: 2023-09-01T14:10:18.176Z
Duration: 30 min
Description: W3/D1 - Upper body

So good! Love that I was able to get my heart rate up ❤️

Baylea

Dima

Badou Moukaddem

Nader2402

Dana

🥳🥳🥳🥳
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Was super!!! For your reference for this week I did beginners Dumbbells, week 3, day 1.
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So far I finished 3 full weeks in intermediate/advance and this is the start of my third week in beginner dumbbells. I’ve been alternating week to week. 
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The drills were fantastic, the timers were there when I needed them. The rest timer is perfect! This workout has no errors/inconsistencies/or typos. 🙏🏼✨💕
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The standing shoulder press were the hardest for me not sure if it’s the movement itself or because it was the last of the dumbbells drills and my arms just got week. I split them 10-rest-5 and on the third round, the weights just naturally became heavier so some drills I managed to do 15 and push really hard even though I wanted to drop the dumbbells at the 7th count, some I split to 10-rest-5 and some 5-5-5. For two reasons:
1) I didn’t wanna compromise my form 
2) Most importantly I didn’t wanna drop them on my feet because LiveWithTracy has no insurance lol. 
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Which reminds me if you’re up for it, it might be useful to add a guide of frequent asked questions regarding dumbbells for beginners.
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I remember you said once that we should carry 80% of our capacity or something like that I forgot honestly. But it was a sort of how to determine the dumbbells weights and when to up them. It would be a good reference to have.
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Have a fabulous Sunday night. And Keep on dancing ♥️🥳🏖🥂

Reham

I felt like this workout was easier than last weeks

Maha

Day 1 - Upper body
3 Rounds

- Walk Outs	 10 reps
30s rest
- Bridge Chest Press 10 reps
30s rest
- Alternating Bent Over DB Rows 15 reps
30s rest
- Standing Bicep Curls 15 reps
30s rest
- Standing Flies 15 reps
30s rest
- Standing Shoulder Press 15 reps
30s rest
- Reverse Plank 30s Hold
30s rest
- Plank Vertical Rocks 30s
2min rest

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

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Bridge chest press

- 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

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls (each)

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing shoulder press

Reverse plank

Plank vertical rocks

Circuit

W3/D1 - Upper body

Shery

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

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 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼

AISHA

W1/D3 Rest day

Noor

Alya

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?

W3/D1 - Upper body

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