Name: Playbook - Tracy Harmoush - W4/D1 - Upper body
Uploaded: 2023-09-01T14:10:18.281Z
Duration: 30 min
Description: W4/D1 - Upper body

Nour

First day of my 4th week of beginner’s Dumbbells is done! ✅💪🏽
.
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! 
.
LOVE the fact that now for me initiating a workout is not a heavy mental struggle. It feels beautiful. 🙌🏽
.
Ps: My heart is still dancing at the good news you shared today!

Reham

Day 1 - Upper body
3 Days

- DB Front Raises x15 reps 
20s rest
- DB Flies x15 on 
20s rest
- Decline Push Up x10 reps 
20s rest
- DB Kickbacks  x15 on 
20s rest
- DB Knee Press Up x15 reps 
20s rest
- DB Regular Shoulder Shrugs x15 reps  
20s rest
- High Plank 1min on
20s rest

- Hold the dumbbells in front of your with your palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

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

Standing flies

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Hinge forward keeping a bend at your knee
- Raise your elbows 
- Extend your arms engaging your triceps

Dumbbell kickbacks

- Start with your arms at 90 degrees
- Press up the dumbbells above you keeping your core engaged 
- Reach full extension and lower slowly

Weighted press up on knee

- Roll your shoulders back 
- Raise your shoulders engaging your traps

DB regular shoulder shrugs

- Raise your hips engaging your core as you raise
- Pause at the top

Elbow high plank

Circuit

W4/D1 - Upper body

Shery

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

Dima

So excited to start this new program 🥰

Baylea

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?

W4/D1 - Upper body

Community

More workouts from Tracy Harmoush