Name: Playbook - Coach Tulin - W1/D4 Full Body Workout
Uploaded: 2021-01-18T11:49:46.891Z
Duration: 20 min
Description: W1/D4 Full Body Workout

Awesome! Feeling stronger a nd better balance.

Mary

Getting there. Not sure I'm getting mind muscle connection on the negative curls.

This was awesome! I made it all the way to my peak heartrate!

Kara

Holly R Haney

Lowe Body Workout for Day 4. Complete 1 set of 15 reps for each exercise. Rest 35 to 45 seconds between each set of 10 reps and/or exercises.

Warm up for 5 minutes. You can do this by turning on your favorite music and dancing or marching  in place. Check out the cardio day video for ideas to make marching in place way less boring for ideas.

Share your progress on Instagram and tag me at iamtulin #fithasnosize so I can celebrate WITH you!

Directions:
• Position feet should width apart
• The further your feet are away from the wall, the more challenging the exercise.
• Place your hands with your fingers touching making a diamond shape on the wall. The the floor your hand placement would be at the bottom of your chest. On the wall it is higher for stability and to make room for our chest.
• Lower yourself to a maximum of 90 degrees.
OPTION: 45 degrees is great too!

BLUB Diamond Wall Pushup

• Sit with your feet apart.
• Hold one wait in one hand and put your other hand on your opposite thigh for stability.
• Lean forward 45 degrees max, with your back flat and core engaged.
• Place your elbow on the inside of your thigh.
• With one count, curl up and sqeeze at the top.
• When you go back down, take 3 counts to complete the move. 
Repeat.

BLUB Negative Bicep Curl

Directions:
• Think of sitting in a chair deliberately.
• Stand in front of the chair with your feet hip width apart with your knees over your feet
NOTE: Make sure it is a sturdy chair and that you are not too far forward. You want to make sure when you do this exercise you are able to sit securely
• Hold a single in both your hands.
NOTE: This position helps you keep your chest up. Make sure you don’t bend over during your squats
• Engage your core and sit back as if you are hinging at the hips back, versus plopping down.
• Tap your booty on the chair and hinge back up, squeezing you booty at the very top (don’t leave your hips hanging back, finish at the top). Repeat.
OPTION: you can place a sturdy chair in front of you for balance if necessary.

BLLB Weighted Chair Squat

Directions:
• Stand with feet shoulder width apart.
• Use a wall or sturdy chair for stability and balance.
• Engage your core, push your toes on both feet into the ground and lift your heels up, pause while squeezing your booty, then back down. Repeat.

NOTE: keep your knees soft, meaning, don’t lock them out.

BLLB calf raise 1u1d

BLLB Happy Dance Single Leg Up

W1/D4 Full Body Workout

Had a little detour but I'm back at it. Feels great!

Burning. 4 sets of 15 today. Really challenged myself

Great! I can really feel it and I love the detailed descriptions

Ada Bower

W1/D1 Upper Body

W1/D2 Lower Body

W1/D3 Core Workout

Ambra

I loved the modification ideas for when I am doing workout DVDs. Really helped me during those exercises I just cant do yet.

Idara (Dee) Bryant

W1/D5 Cardio

Jessica

I'm worried I don't have the right form on diamond push ups because my elbows hurt when I do it.

Jordan

W2/D8 Upper Body

Switching out those toe touches for the leg lifts made all the difference

Went back to the leg lifts. Great workout

Feeling my core, not my booty. Concentrating on the form.

Tina

W2/D9 Lower Body

Mind body connection, I feel those core muscle after using your tips, thank you.

W2/D10 Core Workout

Love the standing side crunch, I can really feel that one

Can’t wait to see the next 2 weeks.  Keep up the good work! I am loving and look forward to working out 🙏🏋️‍♀️

W1/D4 Full Body Workout

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