Name: Playbook - Coach Tulin - w2/d11 Full Body
Uploaded: 2021-01-18T11:47:39.798Z
Duration: 20 min
Description: w2/d11 Full Body

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

Jessica

Ada Bower

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

Kara

Idara (Dee) Bryant

This is a full body workout for week 2 day 11!  

Complete 2 sets of 10 reps for EACH exercise before moving on to the next exercise.


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 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

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
• 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 Chair Squat

Directions:
• Stand straight facing the wall and place hands on the wall for stability.
• Place feet shoulder width apart.
• Lift leg behind you up to 45 degree while squeezing your booty, engaging your core while NOT arching you lower back with a pointed toe.
• Pause and squeeze at the top. Repeat on the same side until reps are completed. Don’t forget to do the other leg.

BLLB Wall Leg Lifts

Directions:
• Stand with feet shoulder width apart
• Bend arms and hold hands by shoulders.
• Engage your core and pull you elbows down towards your hip bones, hold for a moment, release. Repeat.

BLC Standing Crunch

w2/d11 Full Body

Rachel Ruczynski

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

w1/d1 Upper Body

w1/d2 Lower Body

w1/d3 Core

Inge

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.

Anna

w1/d4 Full Body

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

Amber Klaus

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

Ashlie

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

Erica

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

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

Vickie

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!

w2/d11 Full Body

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