Name: Playbook - Coach Tulin - W1/D4 Full Body
Uploaded: 2021-01-18T11:46:24.643Z
Duration: 30 min
Description: W1/D4 Full Body

Doll

The fact that I can listen to Pandora and have this app  open & stays open and still hear the 30 sec timer,  is so freakin rad. I did two rounds along with the vids to get a nice warm up and heart rate up.

Lowe Body Workout for Day 4. Complete 2 set of 10 reps for each exercise. Rest 30 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!

•With your arms bent bring the ends of the dumbbells to your shoulders with your palms facing your face.
• Rotate your hands while you press up, your palms will now be facing the opposite direction of your face.
• Bring your arms back down to the starting position. Repeat.

BLUB Arnold press

• With your arms bent bring the ends of the dumbbells to your shoulders with your palms facing your face.
• Rotate your hands while you press up, your palms will now be facing the opposite direction of your face.
• Bring your arms back down to the starting position. Repeat.

BLUB tricep kickback twist

Directions:
• Place your feet shoulder width
• Place the look under the ball of foot (shoes are recommended)

NOTE: check your loops for tears, holes, and wear.

OPTION: You can do this exercise without the band or use a dumbbell instead 

• Hinge back at the hips with your core engaged.

• Go as low as you can without rounding your back

• Squeeze your booty at the top

BLLB banded dead lift

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

Directions: 
• Sit on a sturdy chair or surface that allows you to have your legs in a 90 degree angle

• Engage your core, lean back a bit to increase the difficulty, raise one knee, lower and raise the other.

Remember, this is a core workout and you may feel it in your hips. 

Follow my core tips from weak 1 to make sure you are engaged in your core.

BLC Core Seated Knee Raise

W1/D4 Full Body

Good! Really starting to feel a burn. 

FYI - the exercise descriptions are mixed up, the back fly and tricep twist are just repeats of the previous exercises - if that makes any sense.

Jordan

Kicked my butt today Coach! Lol.feels great

The directions on the back fly were those of the exercise before it.

Anna

W1/D1 Upper Body

Kathy Martell

We’re #1 and #4 today supposed to be the same leg lift?

Lori Irwin

It really felt good to do this after my lift, it was like an awesome stretch on my back. I love resistance bands.

W1/D2 Lower Body

Chris Heffel Meissner

Melanie

W1/D3 Core

W1/D5 Cardio

Nice upper body workout! My arms feel tired, sore, and awesome!!

Holly R Haney

W2/D7 Upper Body

W2/D9 Lower Body

I really love this Core off the floor.  Ivevsais it before but it is excellent for my back. :)

W1/D4 Full Body

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