Name: Playbook - Tracy Harmoush - W3/D4 - Full body
Uploaded: 2023-09-01T14:10:18.988Z
Duration: 30 min
Description: W3/D4 - Full body

Day 3 - Full body
3 rounds

- Bear Crawl (4 fwd/4 back) 10 reps 
30s REST
- Lunges Fwd/Back  (each) 12 reps
30s REST
- Burpees 12 reps
30s REST
- Modified push ups 12 reps 
30s REST
- Straight Leg Overhead Crunches 15 reps
30s REST
- Cross Body Mountain Climbers 30s 
30s REST
- Calf Raises (3 variations) (each) 25 reps
2min REST

- Keep your back straight and knee close to the floor
- Move your knee forward with your opposite hand 
- Repeat on the other side

Bear crawl (forward/back)

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Then step backwards and repeat the motion

Forward to back lunge

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Modified push up

- Begin by lying supine with legs straight and arms straight
- Roll your shoulders off the floor, keeping your hands straight up
- Lower back down and repeat

Straight leg overhead crunches

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes inwards)

Calf raises (toes outward)

Circuit

W3/D4 - Full 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

Baylea

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

Renata

Reema

W1/D6 - HIIT

W1/D7 - Rest day

Liza

It is very good, I slept well but the push up hard

W2/D1 - Upper body

Camila

Amazing! I was not ready for those higher reps but it was worth it

Rania

W2/D2 - Lower body

W2/D3 - Rest day

Cherine

Nivine

W2/D4 - Full body

The workouts are great but my neck is so strained after.

Alya

W2/D5 - Abs

Ryan

W2/D6 - HIIT

W2/D7 - Rest day

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

Mireille Ch

W3/D1 - Upper body

So good! Last round took me longer but boy was it hard

W3/D2 - Lower body

W3/D3 - Rest day

Alaa

W3/D5 - Abs

Call me crazy but I love the jump squats 💪

W3/D6 - HIIT

W3/D7 - Rest day

Would love some more instruction on the scapula leans. I don’t think I was doing it right

Amanda Toumieh

Sondos

W4/D1 - Upper body

Starting this workout I didn’t think I could do it, but I did!

I didn’t expect such high numbers, but it was great, feels so good to be done! 😋

W3/D4 - Full body

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