Name: Playbook - Tracy Harmoush - W3/D2 - Lower body
Uploaded: 2023-09-01T14:10:18.191Z
Duration: 40 min
Description: W3/D2 - Lower body

Baylea

Fatma

Izabelle

Sandy

Sondos

Luna

Drop me at the car wash station and call an ambulance hahahah 🥵 That was some good sweating routine.
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Did dumbbells beginners. Week 3. Day 2. Lower body. It was absolutely perfect 🤝💜✨
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Hahaha Each time I did the wall-hold at the end of the set I swear I almost hear you say “Rest in your wall hold” hahaha I tried resting in fact did my best trying to relax and breath through it. Surprisingly It worked 💪🏽😂 or I just became slightly better at it 🥳
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At the third round I sent a HUGE gratitude your way because as I was doing my third round of Weighted lateral step downs I felt so grateful that you didn’t also add the whole shebang being (backwards step downs and curtsy step downs) 😅 I was so relieved. But I only realized how relived I was on the third round. 
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Funny thing you look at the summary and I gotta say it hooks me every single time. I be like yah I can do that, it seems easy. It should be fun and fast. Then you get into your training cloths, start the first set and realize holy crap, I gotta finish this and it’s much harder than I anticipated. What the hell did I get myself into. The coolest part is that the more challenging it is, the more fun it is doing it, and the better you feel after you finish. Like right now I am in a celebratory mood! Lol and most likely will last me for the rest of the day. So thank you for hooking me at the summary and making it feel easier than what it actually is intentionally or unintentionally 🙌
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Looking forward to seeing you tomorrow 🧘🏻‍♂️ it shall be another fun cool session!! Can’t wait. ♥️

Reham

Day 2 - Lower body
3 rounds

- DB Squats - Regular/Tight/Sumo 30s each
30s rest
- DB Weighted Lateral Step Downs (each) 15 reps
30s rest
- DB Forward Lunge (each)	15 reps 
30s rest
- Switching Cossack Squat (each)	15 reps
30s rest
- DB Single Leg RDL (each) 15 reps
30s rest
- DB Wall Hold 1min
1.5min rest

3 rounds
30s between exercises 
1.5min between each round

- Start in a narrow stance 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air squats - legs together

- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air squats

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air sumo squats

- Hold the dumbbell at chest height 
- Come down keeping your hips aligned 
- Push your hips back

Weighted lateral step downs

- Step forward keeping your chest up and shoulder rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position

Dumbbell forward lunges

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up

Weighted single leg RDL

- Keep your legs at 90 degrees
- Keep your back against the wall

DB wall hold

Circuit

W3/D2 - Lower body

Shery

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

Dima

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?

Reema

Noora Alnafa

Navya

W1/D5 - Abs

Oh boy that’s a now stop burner…love it!🔥🦵🏼👙🫶🏼🔥

Perfect workout made the energy flow in my blood after being low

Dana

W1/D6 - HIIT

W1/D7 Rest day

So excited! I was able to go up in weight 🥰

W2/D1 - Upper body

Carmen

W2/D2 - Lower body

W2/D3 Rest day

I was considering not working out today. So glad I got it done! A short workout that still gets your heart rate up

Badou Moukaddem

W2/D4 - Full body

Amel

Bayan

W2/D5 - Abs

Feels amazing!! My mind strangely is becoming extremely relaxed after working out. It’s like I am doing spring cleaning for my brain lol

I did dumbbells beginners 
Week 2. Day 6 HIIT day! 

You have it set at 45sec on 45sec off. However for (single leg step downs) and (DB curtsy squat) we have two legs so the option is 
1- split the 45sec or 
2- do it twice 
Same goes for (DB Jacks) have to do it twice 45sec per hand or split the 45 sec 
The direction from you to split the seconds or do 45sec on each side is missing. 
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I did 45 seconds for each leg and each hand.
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It’s seems obvious. Kinda feels silly to even mention it. But to FLAWLESS 🥂

♥️

W2/D6 - HIIT

Soma

W2/D7 Rest day

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

W3/D1 - Upper body

W3/D3 Rest day

Nader2402

Wow.. that was difficult to get through... But I made it 🤗💕

✅✅ And ✅ Had an insanely hectic day! Grandpa is Covid-free 🥳 so I also went to see him!! It’s 12:47 A.M. here and I just finished this. Kinda the irony of having LiveWithTracy being so time accommodating it yields me absolutely zero excuses 🙆🏻‍♀️ had a late dinner, and throughout my dinner time my brain or body or whatever you wanna call it was telling me as soon as we digest this meal, you are gonna be in your training gear lol. Was a fun conversation to say the least made me really enjoy and slow down every bite of my meal. 
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Hope you are feeling less shitty than this afternoon ♥️ And that you found an awesome way to organize your toiletries 🙌 I would’ve helped with solutions but I only use 2 face creams, one body lotion and one hair styling cream! 🙈☺️ So whatever solution I would’ve suggested it would be a google searched result and not something I actually used. 
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Did dumbbells, week 3, day 4. Full body. 
Everything is perfect only the (Floor back raises 30 sec) you missed the description, the timer and the 3 rounds “check” mark. That drill basically is the only one that is missing these things everything else is perfect. 
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Those 10 bear crawls 🥂 new record the first time ever that I do 3-4 in a row and keep it consistent 3-3-4 or 4-3-3. I used to do 1-2 max and then I have to drop! So happy! The Floor overhead back extension 30 seconds hahahah I felt like I was asking for mercy and I low key was indeed. Lol 
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Goodnight. Whatever charges your batteries let me know, you always charge mine. It is only fair to try and charge yours. ♥️♥️♥️

W3/D4 - Full body

What can I say! 
All the instructions and the drills are ✨ Pretty FLAWLESS ✨ I did Dumbbells, beginners, Week 3, day 5 abs. Given what you have on your plate this is not really worthy of your attention or that critical but Incase you wanna know the “Rest” timer was set to 45 sec and the instructions says 2 min. That was it. 
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Thank you for another awesome day, today’s abs was pretty different, less cardio and more variety of crunches loved every piece of it. 
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♥️♥️ 
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Ps: That toiletries organization mission you accomplished is impressive to say the least! You’re amazing and this is a small reminder.

Amazing! However, I think the side plank wave is for advanced level. I couldn’t do it like you did. 1 knee on floor :(

Jumana

W3/D5 - Abs

Loved this workout, drenched in sweat😅🙈

Omg needed this so much!!!   I just finished recovering from the booster shot.  Had some symptoms and felt like poo.  Now I'm feeling alot better and this gave me the extra boost I needed.  Thank you

Geli

W3/D6 - HIIT

W3/D7 Rest day

Nour

First day of my 4th week of beginner’s Dumbbells is done! ✅💪🏽
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Even though I love morning workouts, lately late evening workouts are fun too! Surprised that I actually manage to get my ass moving at the end of a hectic day and do a full upper body workout and actually enjoy it! 
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LOVE the fact that now for me initiating a workout is not a heavy mental struggle. It feels beautiful. 🙌🏽
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Ps: My heart is still dancing at the good news you shared today!

W4/D1 - Upper body

LEZGO 🔥🥵 Today it’s either really Hard or my body was just sluggish! Felt like forever especially the curtsy but yet once again I just fly through it 🥳🙏🏽 The momentum always picks up midway through the second set! So I try and focus to get myself to that point lol always works. 
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Did beginners dumbbells week 4. Day 2 lower body. The “both side” wasn’t mentions for all the drills that requires both sides. Nothing besides that. 
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Will be doing 31 bear crawls now, send a little prayer for me! 🙏🏽😂

W4/D2 - Lower body

W4/D3 Rest day

So glad I got this done! Made me feel strong and powerful 💪

Better than coffee for a morning boost 👊🏽💦

Nathalie Rose

W4/D4 - Full body

👏🏽👏🏽👏🏽👏🏽👏🏽
Feels amazing!! Not quite there yet but I think I am getting closer and closer to count abs day as a rest day! 🥳
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Boat hold I did amazing!!!!! I wasn’t able to left my shoulders off the ground. Always struggled with that. But surprise surprise today shoulders were off the ground and it was no struggle! 🤯 Just way too beautiful of a feeling to put into words 💃🏻
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🎈

W4/D5 - Abs

Struggled with this one but glad I could get it done

Mireille Ch

Beginners dumbbells ☑️ 
🥳🎈🥳🎈🥳🎈🥳🎈🥳
Even though HIIT kicked my butt. It still feels good. 🙏🏽 Those 15 step ups really drained me out of breath who would ever think! Rested in my crunches not just the planks hahah cause I had to! 😂💪🏽🥵
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See you in advance dumbbells, praying for future me to deal with it with more sweat yet more grace lol hopefully that girl stays consistent ♥️ 
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Enjoy your day super star 💫

W3/D2 - Lower body

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