Name: Playbook - Tracy Harmoush - W4/D4 Full body
Uploaded: 2023-09-01T14:10:19.038Z
Duration: 30 min
Description: W4/D4 Full body

Baylea

Sumner45

Back at it, stronger than ever!!!! Did all four round, Show up and absolutely banged it out of the park! 🥳 Today I am proud of you, proud of me. We are big happy family lol. ♥️ Was singing it on my third round and honestly that LiveWithTracy theme song should have been my response to your last voice-note message hahah that would have been perfect! 
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Sweating game is insane! The drips were falling down my nose at extended planks And I am happy to report that Today July 21.2021 I officially was RESTING in my plank position and not any plank position but an extended one! So wild 🙌🏽🤯💃🏻
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Also the single leg downward dog knee tuck, that drill alone is a whole full body on its own! That cause most the dripping lol. And loved seeing your mini parallel bars 😍 don’t be surprised if I showed up one day and took that task fulfillment completely off your plate. #HereForYou. #Wants_To_See_You_Do_It_All_And_Have_It_All #GazillonKisses

For your reference did advance bodyweight week 4 day 4. Full body. You only left out the rest time between the sets in the drills description.

Reham

Day 4 - Full body

- Side to Side Push Ups 10 reps
- Broad Jump 10 reps
- Single Leg Downward Dog (3 variations, side, centre, & twist) (both legs)	10 reps
- Tricep Extensions	15 reps
- Extended Plank Hold 1 min
- Switching Lunges	 20 reps
- Wall Calf Raises, 3 variations	20 reps each
1.5min rest

4 rounds
Minimal rest between exercises 
1.5min rest after every round

- Begin in a push up position with hands together
- Move one hand to the side and lower body towards the ground
- Press through your hands and press back up
- Bring hands center and repeat on the other side

Side to side push up

- Jump as far as you can using your arms as momentum 
- Land softly and repeat

Broad jumps

Edit parallettes - single leg downward dog to knee tuck (3 variations)

Single leg downward dog to knee tuck (3 variations)

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Tricep extensions

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back

Switching lunges

- 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)

Full body circuit

W4/D4 Full body

Restarting this program because I wasn’t as consistent as I wanted to be. Hoping to see more improvement the second time around 💪

Tough workout - I can definitely feel the intensity go up

those holds are only 15 secs but they feel SO much longer

Ariana

W1/D1 - Upper Body

Love how the minimal breaks shoots my heart rate up ❤️

W1/D2 - Lower Body

As i wake up at 5am every morning and i am on speed to do my prayer, workout, walk the dog then preparing my kid for school ..it feels great to have more time in the morning and to recover from your intense workout 😆
Also i work in the building industry so it’s very physical and exhausting . 
If i could i would workout only 4 days a week it would be grear but i am on a weightloss journey so i follow your program. 
God bless you

Milena

Alexandra

Zainab

W1/D3 Rest day

My legs didn’t get much love but it was still a good workout

W1/D4 - Full body

Ryan

Karla Ghorayeb

Basma

W1/D5 - Abs

Nathalie Rose

Mireille Ch

W1/D6 - HIIT

Sarah

W1/D7 Rest day

Very hard. Usually i don’t do push-ups on my feet but i did them as it was needed.. i just didn’t pushed my chest completely down like you . Anyway i did my very best and i am proud i sweat like crazy today thanks

W2/D1 - Upper body

I loved this work out! Comin at you from utah! I’m so glad I found you I think your programs are structured very well! Thanks for the challenge today!

Taylor Larry

W2/D2 - Lower body

W2/D3 Rest day

This is so good! Quick pace and wide variety of exercises. Love it!

W2/D4 - Full body

So tough! Hoping to see improvement in abs by then end of this program

Great!! One question, how do you count the reps in flutter kicks?

Salla

W2/D5 - Abs

The leg weaves felt like break dancing 🕺 

Loved this workout! Good start to my week

7 months later and I’m back to this one again! It’s so good! Build a sweat!

I really didn’t want to do this today! Here’s for showing up and doing something hard first thing in the morning! 👏🏼👏🏼

W2/D6 - HIIT

W2/D7 Rest day

I loved today’s WOD 😍 thank you! 💕

Sondos

W3/D1 - Upper body

Last move was tough but felt good to end on it 💪

Love these workouts love the variety and challenge with every workout

Nader2402

Nour

W3/D2 - Lower body

W3/D3 Rest day

Great workout! I still struggle with diamond push ups so I’m hoping to improve on those

It was perfect ended it with 10min of boxing

Sarah Farran

Technically today should’ve been my rest day! Unfortunately, I needed a huge physical distraction today so. My sister, two of my cousins, and two of my aunts tested positive for Covid yesterday. Thankfully my test came negative. But damn, this sucks. 
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This was great! The 180 jump squats was easier than I thought, more fun that regular jump squats. 
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You only forgot to add the (30 sec) timer for the boat drill, other than that everything looks good. If you wanna be super meticulous about it. I only use the “rest” button on the top right corner when I finish the round, it would be cool if the timer is 2 min. In this workout it was 45 seconds other days it’s 2 min. But bare in mind I am looking for the needle in the haystack here. 
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Lastly I also did 
20 burpees 
5 bear crawls 
These are for you, cause “you become good at what you practice.” So next time you throw burpees at the end of a live session I’ll be more than just prepared lol. 
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I also did 
30 crunches 
1 min plank 
30 leg raises 
These are for me, Cause nothing is more perfect or motivational that seeing cool obliques lines, and back dimples coming to shape! 

Thank you from the deepest parts of my heart 💪🏽😘 You are technically changing lives, never underestimate that! ♥️

W3/D4 Full body

Really good any workout. The knee drops really had me feeling it 💪

Oh lord!!! Jesus! Side planks are just the worst. Both the weaves and hip raises! I always worry about my rotator cuff stability in those. Yet I recall how bad I was at push-ups, I couldn’t push-up once I push down. Now I am actually decent at them! Side planks shall be next! 
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LOVED the awkward plank, it was challenging I kept losing my balance but by the third round I managed to stay up for few seconds ✌️ it definitely earned its name lol. Also LOVED the knee drops it was in Karen abs workout too absolutely loved how challenging these new drills are! 🙌♥️
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For your reference I did bodyweight, intermediate/advance week 3. Day 5! 
In the circuit: 
1) In both the plank weaves and the plank hip raises you only mention 15 reps without mentioning “Both sides” 
2) In the awkward plank you wrote “LEFT” I didn’t quite get it but I also did both sides. 
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In the summary:
1) Table top hip thrust you wrote (Hold) while in the circuit it is up and down movement not a hold. 
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Other than that it was fabulous ✨ + THANK YOU so much in all caps for adding those timers they make life so much easier!! Was gonna do this abs workout right after I did the Follow along with Karen cause I was sweaty already but when I saw there were no timers I got complacent and went for a run instead ☺️🙈 so I know these were newly added.. Thank you for making life way too easy for us, you’re not only awesome but lovely 💕

W3/D5 - Abs

Ok u know how Lamia hates Lunges? I f***** hate bear crawls! That was not one of my fav hiits. Two variations of BEAR CRAWLS WHYYY 🥲, followed by mountain climbers… So after having a hernia the first 15 min of the workout, and not being able to move my upper body, the rest of the workout was a piece of cake with those ABS variations🤓 Thanks Tracy

Ya allah!! 🔥🥵🔥 Two kinda of bear crawls and explosive burpees. I thought I was prepared for this hahaha it was Brutal with a capital B. 
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Absolutely fantastic HIIT. Timers were perfect 👌 Rest time Timer was also perfect 💜 Just all and all a great workout! 
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You know what would be cool. If you challenged Mahmoud to do this workout or any other workout that is harder. I though this is fitting because. 1) it’s hard. 2) it has his signature burpee move lol. Him just plugging it on his TV or phone, going through the 3 sets, doing the full workout. And then you post it in the follow along section hahahaha I would totally do this HIIT again if he does it! Cause I look more sweaty than a seal lol. 
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+ in the high plank tuck, you wrote “Land softly” I honestly though you had yours in slow motion lol. It’s defies all logical gravity engraved laws that reside in my head. You do actually land softly and you hold it up slightly! HOW!! I tried my absolute best I am just not there yet. Good on you though 🙏🏼
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I will wait for an hour or so before I hit the shower cause I don’t intend on sweating right after I get off the shower. One of the coolest and useful tips you told us about! It’s like an earning in my ear. 😂😂♥️

W3/D6 - HIIT

W3/D7 Rest day

🥵👏👏👏… Having the 10 wall walks and the wall shrugs at the end of the set was brutal and strategic I assume. My arms in complete exhaustion then I have to wall walk 10 times hahaha. Ya allah. Was super good I am getting better at dolphin push-ups but kinda worse at diamond push-up. At the count of 8 I reach my max effort in diamond push-ups then I have to squeeze the last two out of me. In the third round I fell down at the five count, I just couldn’t push up. 
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Wall walks were good except in the last round I did 5 wall walks and 5 walk outs. So much room to improve 💪🏽 The shrugs were also good managed to actually feel the shrugs, little cracking sounds in my neck as I did that. Terrifying yet pleasant 🥴😂 
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Intermediate/advanced bodyweight, week 4 day 1. ✅

W4/D1 - Upper body

Totally shaking after this one! Also what is the difference between the two types of Bulgarian squats?

Currently laying down on my yoga mat, writing this as I hug my knees! Calling it a day. Did only 2 rounds and decided to stop to be good to myself. I could’ve pushed for a third round but I was so close to crying at the end of the second set for absolutely no reason other than me getting my period today. Felt I just wanna sit still and prepare mentally for tomorrow so I’ll be doing that. Off topic, I am in the mood for a green apple so I’ll be eating that in a bit. 
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I commend you for always pushing the envelope just as I started to become good at wall holds you throw toes wall holds at us hahah I LOVE it. Such a simple change yet makes it way harder. 
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Will pick up the slack on Wednesday at full-body and see if I can squeeze the rounds I missed on a later date. Cheers 🥂 
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Can’t wait to celebrate you in October, May whatever project you’re currently working on be everything you wish for and more! 💕

W4/D2 - Lower body

W4/D3 Rest day

Has to be the most brutal ab work out on here. Dead but loved it

Aswathy

Nadine

What was that! 😰🥵🥴 seriously. 
100 flutter kicks 
100 leg raises 
100 leg raises to hip raises 
48 explosive high plank tuck 
100 hollow body to tuck 
200 Russian twists 
200 bicycle 
100 opposite toe touch!! 
You were seriously. I can’t comprehend how the hell I survived this 🤯 The first two round I did fabulous you would be proud! The third round I started to struggle with my form at flutter kicks my lower back kept arching and my legs were shaky and hard to control. The fourth round I did 10 flutter kicks instead of the 25 and when I finished the fourth set I attempted to go back and do the 15 I missed but the struggle was real to maintain a good form. Even though flutter kicks I did a 85 and not 100 I am pretty Delighted and extremely happy, I doubted myself when I saw the summary knowing it is four rounds caught myself surprised as I kept going through the drills!! Who knew 💃🏻🙏🏽🥳♥️ such a nice rewarding surprise! 
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Goodnight

W4/D5 - Abs

Sweating from places i did not know we can sweat from. 
In and out push ups were impossible to do, I did normal push ups instead.

🥳🥂💃🏻✨😌✨💃🏻🥂🥳
Just finished 4 weeks of intermediate/advance bodyweight!! Feels amazing!! 
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Did Week 4 day 6. HIIT! 💪🏽 it was packed with cardio I can barely catch my breath! 🔥 
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You had side crunches twice once as drill #2 and one as the last drill. I am not sure if it’s intentional so we can do 45 sec both sides I did both sides at #2 and finished my set with the explosive burpees! 🙌🏽
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Next week I should finish 4 weeks of beginners dumbbells! So excited!! 🥳 but regardless I think intermediate/advance bodyweight is still challenging for me. And I have few areas that I can push to improve I would most likely be doing these 4 weeks again soon!! You designed it well. #PhenomenalGirl ✨🥂👏🏽

W4/D4 Full body

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