Name: Playbook - Coach Tulin - w1/d1 Upper Body
Uploaded: 2021-01-18T11:49:30.096Z
Duration: 15 min
Description: w1/d1 Upper Body

Rachel Ruczynski

I got chills today when I finally hit that mind muscle connection!

Felt good to get up and get moving again!

Audie

Inge

Still a good. Finished 6 weeks so starting over at week one.

Lori Irwin

It was awesome love the reminder to squeeze at the top of the move 😀

Debbie

Love these simple and effective exercises!

Kirsten Halcrow

Learning to listen to my body and engaging my muscles with each rep has been the game changer for me. 5lb weights is all I need to get a complete and effective workout.

Vickie

Just getting back into working out after a quarantine hiatus!

Erica Zamsky Hunt

Holy crap!  I had been putting off because all the workout programs are long and intense, but need to be coachable and hit play.  Nothing wrong with modifying or basics, I did it!  Love the feeling that I finally got off my bootie!

Mia Sepulveda

Feeling strong! Only suggestion: This would be extra awesome as a follow along workout. Missing that Coach Tulin energy and encouragement which would make for a more motivating and engaging workout, especially for people just getting started on their journey.

Jessica

Starting where I need to after many months.....of inactivity! These are perfect and easy to follow, while guiding the user through.

Good! Everything felt very appropriate for level 1.

Ashlie

Talk by telling people proper posture and should arms be straight on last exercise, should there be a slight bend, etc...

Anna

I like these moves. Would like to hear you give the instructions so I don't have to take as big of a break in between & I would like to see some of these moves with resistance bands or descriptions of how to do differently with resistance bands.

Kara

It was good the tricep extensions and push ups are gonna leave me achy as I have not used those muscles in a long time. Used 3 pound weights. Day 1 week 1 complete.

georgette

I was intimidated to start - but 15 minutes felt SO DOABLE. Wasn’t sure what to do in between reps, so just stepped side to side for 30 seconds. Day one DONE!

Amber Klaus

Might want to make sure people do both sides for the kick backs- I know it’s a given, but...

Renee Jolley

Kathy Martell

I feel accomplished for completing Day 1.   I’ve been struggling and starting over.   Was able to use 10 pounds for the curls and raises.  Yay me!!!

Dawn Seaman

I really LOVED having time to get set up between the exercises and being able to follow the example for timing and form

Ada Bower

I would love to hear voice instructions for the exercises.

Idara (Dee) Bryant

Mary

Love this workout. Really a good all around upper body routine

This is my favorite day, love the detailed tutorial.

Rebecca

I am so thankful to have found you ! I remember following you from years ago and then I deleted Instagram and I found you here and that lead me to your Instagram ! 
So looking forward to getting my post Partum self healthy again

Nicole

Started your workouts over today. Used more weight compared to when I started it during the summer!! 💪🏼

Dude used no weights and holy wow my arms are feeling it!!!

Audie Godfrey

Great starting point for me starting over again!! 💜

Week 1 Day 1 on a Wednesday??? Hells Yeah!

Great to be back at it....I haven’t exercise in a long time some yoga and this felt amazing

Erica

Sabrina Charles

Chris Heffel Meissner

Awesome! Just the right amount to get me back in the game.

Gabrielle Denby

Amy Korn-Reavis

Love the instruction, guide and variations! Improvised with what I had. :)

Anna Dynia

Claudia Gonzalez

Good would have liked talking for motivation but it was a short work out

Lauren

Love the explanations and the videos. It is a great place to learn how to build the foundation.

Great... sure did feel lots of cracking and popping!!!

Tracy

I cannot express how easy you have made this for a beginner with weights. I have been needing to lift weights and this is just perfect.

Gwynn

It was really good. I wish I could hear you explain the workout while I do it, but I am going for a second set!

Ginger

Upper Body Workout for Day 1. Complete 1 set of 10 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 shoulder width apart on the wall. Stack your shoulders over your hands.
• Lower yourself to a maximum of 90 degrees.
OPTION: 45 degrees is great too!

BLUB Wall Pushup

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 dumbell to your side with elbows close to your side. 
• Keep back straight, hinge forward at your hips, place one hand on your thigh or sturdy chair. Pull dumbell to your ribs and squeeze your shoulder blades together (think of it as making them kiss) and pause for a quick moment, and lower your weight.
• Complete reps on one side. Rest. Complete reps on other side.

BLUB Single Arm Row

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 pent to 90 degrees
• Bend forward while engaging your core 
OPTION: say HA out-loud. At the very end of the HA where you middle tightens up, that is an engaged core
• keep arms still and and straighten your arms, pause for a moment, then back to 90 degrees
NOTE: Don’t swing arms or your back.

BLUB tricep kickback 1u1d

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. 
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 Bicep Curl 1U1D

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. 
• Sit or stand up straight while you lift the weights
• Focus on lifting with your shoulder, raise hand no higher than your shoulder, pause for a quick moment, then back down. Alternate arms.

BLUB Front Shoulder Raise

w1/d1 Upper Body

w1/d2 Lower Body

w1/d3 Core

Good warm up for all those tight muscles and lots of options to make cardio work for you! Also just a housekeeping thing.. the text shown at the end of the video doesn't fit in the screen

w1/d5 Cardio

Really engaging the core makes a difference in these exercises.  I am thinking you should put the video on how to engage the core at the beginning.

w1/d4 Full Body

Tried this with the clench handles + resistance bands - amazing! Can you show us a workout using the clench handles sometime?

Good! Challenged myself by doubling reps to 20. Did it!

w2/d8 Upper Body

I really felt the connection today.  I enjoyed going at my own pace and really concentrating on tightening my abs and buttocks.  I actually am surprised by how I can feel these workouts vs other ones that I have been doing.  Maybe it is because I am able to concentrate and go at my pace vs trying to keep up with the class.

Love the flexibility that I am starting to feel

w2/d9 Lower Body

I dont think you need another 'how to engage your core' in week 2. Maybe replace with another core exercise?

These are good, but a few more exercises on this would be nice.

w2/d10 Core

Good workout.  Minor note- the leg lifts only have 1 set to mark off instead of 2 like the rest

Loving these workouts! Making me feel strong & bringing up a great sweat!

w2/d11 Full Body

Cardio 20 minutes 1 minute high intensity followed by 1 minute low intensity for 10 minutes total then 5 minute warm up and 5 minute cool down

Enjoying Cardio is a new love for me! Happy to find time to dance & considering it a workout

I was motivated to try some new cardio moves!

w1/d1 Upper Body

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