Name: Playbook - Brooke Bohning - Full Body SWEAT 💦
Uploaded: 2024-05-01T22:34:48.282Z
Duration: 60 min
Description: Full Body SWEAT 💦

questions? dm me!

1UP Nutrition | code brookeworksout
Buffbunny Collection | code brookeworksout

▫️ My Amazon Storefront | https://www.amazon.com/shop/influencer-5e9d908e?ref_=cm_sw_r_apin_aipsfshop_aipsfinfluencer-5e9d908e_Y44YYXSHG180T242W1CV 
▫️ Shop My Gym Fits | https://www.shopltk.com/explore/brookeworksout
🎧 Apple Playlist | https://music.apple.com/us/playlist/brookeworksout/pl.u-aZb0D45FVomjM2

💪 MUSCLE(S) TARGETED:
- glutes
- hamstrings

⛓️ EQUIPMENT ALTERNATIVES:
- dumbbell
- kettlebell
- plate
- bodyweight


🏋️‍♀️ EXERCISE ALTERNATIVES:

❓ HOW MUCH WEIGHT SHOULD YOU USE?
- if you can do 10 reps while maintaining proper form, increase the weight
- the last two reps of each set should be challenging to push through with proper form

✅ KEY POINTS:
- drive through the heels of your feet
- brace your core
- squeeze the glutes



👟 FOOT STANCE:
- hip width

✊ GRIP:

Dumbbell Glute Bridge - sculpt home

💪 MUSCLE(S) TARGETED:

- chest
- shoulders
- triceps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- barbell
- plate
- preloaded barbell
- smith machine

⚡️THIS IS A COMPOUND EXERCISE!

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform a bench press with any of the equipment alternatives stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- start with grip shoulder width apart
- lower the weight down to your chest with your elbows at a 45 degree angle
- extend the arms

Dumbbell Chest Press - sculpt home

💪 MUSCLE(S) TARGETED:

- quadriceps
- hamstrings
- glutes
- calves
- core

⚡️THIS IS A COMPOUND MOVEMENT

⛓️ EQUIPMENT ALTERNATIVES:

- bodyweight
- dumbbell
- kettlebell
- preloaded barbell
- smith machine
- hack squat
- landmine
- barbell

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform any type of squat that you feel the best mind to muscle connection with, with the equipment accessible to you stated above.
- if you are trying to work on your form, using a box to slightly tap your glutes on behind you (box squats) is a great tactic to build your form

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- stand with feet shoulder width apart
- position the barbell on your upper back, below the neck
- keep your chest up and back straight as you hinge your hips and bend at the knees to lower your body through a full range of motion into squat position.
- keep the weight in the heels of your feet
- inhale as you lower into the squat
- exhale as you come up

👟 FOOT STANCE:

- shoulder width apart

Dumbbell Squat - sculpt home

Gorilla Row - sculpt home

💪 MUSCLE(S) TARGETED:
- quads

⛓️ EQUIPMENT ALTERNATIVES:
bodyweight

🏋️‍♀️ EXERCISE ALTERNATIVES:
sissy squat

❓ HOW MUCH WEIGHT SHOULD YOU USE?
none

✅ KEY POINTS:
- place your elbows on the insides of your knees
- slowly lower the hips down while trying to maintain knees directly over ankles

👟 FOOT STANCE:
shoulder width

Frog Squat - sculpt home

💪 MUSCLE(S) TARGETED:

- abs

✅ KEY POINTS:

- start on all fours with core engaged
- extend opposite leg with opposite arm

Bird Dog - sculpt home

💪 MUSCLE(S) TARGETED:

- core

✅ KEY POINTS:

- keep your shoulders directly over the wrists
- hips in alignment with the rest of the body to engage your core
- drive your knees one at a time up to the chest

👟 FOOT STANCE:

- hip width

Mountain Climbers - sculpt home

Full Body SWEAT 💦

Tori

FULL BODY 🔥

FULL BODY SWEAT

FULL BODY WORKOUT

Legs, Back & Arms

Last one was hard me but I like everything else

Emelyn

Full Body Burn 🔥

Really good but hard to fit it in 45 minutes :)

DB ONLY Full Body

Dumbbell Only SWEAT 💧

Only got two sets done in 45 minutes struggling to complete workouts in 45 minutes

Full Body SWEAT 💦

More workouts from Brooke Bohning