Name: Playbook - Coach Tulin - W2/D7 Upper Body
Uploaded: 2021-01-18T11:49:49.650Z
Duration: 35 min
Description: W2/D7 Upper Body

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

Holly R Haney

Upper Body Workout for Day 1. 

Complete 3 sets 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!

• Lie flat on the floor 
• Engage your core
• Make sure your shoulders are in the socket. • With your hands straight up in front of you, push your shoulders down and this should help you better understand when your shoulders are stabile versus not.
• Put the weight together the long way in front of you with your elbows by your side
• Press up and engage your lower chest at the top
• You will also feel this in your triceps

BLUB Dumbbell Close Grip Press

• Lie flat on the floor 
• Engage your core
• Make sure your shoulders are in the socket. • With your hands straight up in front of you, push your shoulders down and this should help you better understand when your shoulders are stabile versus not.
• Put the weight together the long way in front of you with your elbows by your side
• Press up and egage your lower chest at the top
• You will also feel this in your triceps

BLUB Back Fly

Can be done sitting or standing

Weight amount options:

• 16 oz filled water bottle
• The amount you start with is up to you depending on where you are starting.
• 1 to 5lbs - starting or re-engaging in fitness
• 5lbs+ - for those that are stronger
• Is it the right weight? Reps 7 to 10 should be challenging to hard
• increase weight as your progress in your journey to keep reps 7 to 10 challenging

Directions:
• Hold dumbells to your side with elbows close to your side with your palms facing each other versus the ceiling
OPTION: if you have a tummy and your elbows can’t get close you your side, bring elbows to the front of you abdomen versus your side
• Sit up straight while you lift the weight
OPTION: If sitting or standing straight is a challenge, sit or stand against the wall. If you back does not touch the wall, try a yoga block to fill any gap in your upper back
• Elbows bent, curl up, squeeze at the top during a quick pause, then lower back down. Repeat.

BLUB hammer curl 1u1d

•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

W2/D7 Upper 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.

Doll

W1/D2 Lower Body

Chris Heffel Meissner

Melanie

W1/D3 Core

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.

W1/D4 Full Body

W1/D5 Cardio

W2/D9 Lower Body

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

W2/D7 Upper Body

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