Name: Playbook - Tracy Harmoush - W3/D5 - Abs
Uploaded: 2023-09-01T14:10:18.217Z
Duration: 40 min
Description: W3/D5 - Abs

Baylea

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.

Reham

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

Day 5 - Abs
3 Rounds

- Weighted Crunches 10 reps
10s REST
- Crunches 20 reps
10s REST
- Knees Up Weighted Crunches 10 reps
10s REST
- Knees Up Crunches 20 reps
10s REST
- DB crunch alternating sides 10 reps (each)
10s REST
- DB Russian twists 10 reps (each)
10s REST
- Modified Russian Twist 20 reps (each)
10s REST
- Boat Rocks 30s
10s REST
- Boat Hold 15s
10s REST
- High Plank knee tuck (each) 10 reps
10s REST
- Modified Hollow Body Hold 30s
10s REST
- Side plank weaves1 (each) 10 reps
- Standing DB side bends (each) 20 reps
2min REST

3 rounds
10s Rest between exercises 
2min rest between rounds

- Hold the dumbbell with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

- Engage your core as you bring your shoulders off the ground 
- Focus on a controlled motion

Crunches

- Raise your knees and keep your legs at 90 degrees
- Raise your shoulders off the floor keeping your arms extended

Knees up weighted crunches

Knee bent crunches

- Bring your knee towards your chest as you raise your shoulders 
- Repeat on the opposite side 
- Engage your core

Dumbbell crunch alternating sides (each)

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate from side to side

DB Russian twist

- Lean back to about 45 degrees
- With your feet on the floor rotate your torso

Modified russian twists

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing
- Rock back and forth

Boat rocks

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing

Boat hold

- Start in a high plank position 
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

High plank knee tuck (each)

- Hold your arms extended above the floor with your arms around your torso
- Keep your core engaged and you lower back on the floor

Hollow body hold - modified

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top arm down and under your body, slightly rotating your hips

Side plank weaves (each)

- Holding one dumbbell go down on one side
- Keep your core engaged and shoulder rolled back

Standing DB side bends (each)

Circuit

W3/D5 - Abs

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

Sondos

W2/D5 - Abs

Izabelle

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

Fatma

W3/D2 - Lower 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

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/D5 - Abs

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