Name: Playbook - Brooke Bohning - W1/D3 3️⃣ Glutes, Abs & Cardio
Uploaded: 2024-01-31T15:33:58.647Z
Duration: 60 min
Description: W1/D3 3️⃣ Glutes, Abs & Cardio

💧 Get ready to sweat!

💥 The structure of this workout ⤸

Start with a 5-10 minute warm up
Complete all 5 exercises at your own pace, however the workout should take anywhere from 30-50 minutes.
Once you have finished all of the sets for each exercise, it’s time to get some cardio in!

🏃🏼‍♀️ We will be doing 20 minutes of an incline treadmill walk. If a treadmill is not accessible for you, you can opt for any other cardio equipment or an outdoor walk.

💖 TIPS FROM BROOKE ⤸

Considering this guide has three workouts per week, you can really space them out in which ever best fits your busy schedule. This guide is made to create a realistic lifestyle balance especially during the holiday season.

💥 Examples of incorporating this guide into your weekly schedule:

Monday — workout #1
Wednesday — workout #2
Friday — workout #3

Monday — workout #1
Tuesday — workout #2
Thursday — workout #3

Tuesday — workout #1
Thursday — workout #2
Friday — workout #3

💖 Links & Discount Codes ↓

Shop My LTK: https://www.shopltk.com/explore/brookeworksout

My Amazon Storefront: https://www.amazon.com/shop/influencer-5e9d908e

Gymreapers | BROOKE
1UP Nutrition | brookeworksout 
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HOW TO ⤸
1️⃣ set up on a bench or soft box with a heavy dumbbell placed on the top of your thighs
2️⃣ keep your feet at a hip width stance and in position to create a right angle at the knee at the top of the movement
3️⃣ lower your glutes (hinge) down while bracing your core
4️⃣ drive through the glutes to bring you up right
5️⃣ keep your chin tucked and upper body in place as you perform each rep

ALTERNATIVES ⤸
💥 barbell hip thrust
💥 smith machine hip thrust
💥 floor glute bridge with or without weight

Dumbbell Hip Thrust

HOW TO ⤸
1️⃣ start by sitting in the leg press
2️⃣ position your feet in a stance that feels most comfortable for you, there is no wrong way!
3️⃣ undo the safety 
4️⃣ bend at the knees to bring the platform toward you
5️⃣ push through the heels of your feet 

❇️ increase the weight slightly as you complete each set

ALTERNATIVES ⤸
💥 hack squat 
💥 any dumbbell squat, goblet squat
💥 smith machine squat

Leg Press

HOW TO ⤸
1️⃣ start with feet together and dumbbells or kettlebells at your sides
2️⃣ bring one leg behind you (slightly outward allows for more balance) 
3️⃣ focusing on the front leg, slightly hinge at the hips and bend at the knee to lower your body down to parallel
4️⃣ drive through the working leg to bring you back to starting 
5️⃣ always keep a slight bend in the knees to prioritize joint safety and prevent injury

ALTERNATIVES ⤸
💥 any other equipment such as kettlebells, barbell, plates, preloaded barbell or smith machine
💥 single leg seated leg extension
💥 single leg leg press

Reverse Lunge

HOW TO ⤸
1️⃣ start with your feet shoulder width apart and toes pointed forward 
2️⃣ hinge at the hips and allow the knees to bend naturally to lower into a squat
3️⃣ explode as you come up through the heels of the feet
4️⃣ keep a slight bend in the knees throughout the movement to prioritize joint safety and prevent injury

ALTERNATIVES ⤸
💥 bodyweight squats
💥 smith machine squat
💥 curtsy lunge with hop (ice skaters)

Jump Squats

HOW TO ⤸
1️⃣ start in a high plank position with a small weight at one side
2️⃣ bring your feet out wide to maintain balance 
3️⃣ focus on keeping your core engaged and hips squared (try not to sway at the hips)
4️⃣ with the opposite arm, grab the weight and bring it to the other side
5️⃣ repeat

ALTERNATIVES ⤸
💥 planks
💥 plank to push up
💥 plank shoulder taps

Plank Drag Through

20 MINUTE CARDIO PYRAMID 👇🏼
minute 1: incline 4.0 / speed 2.0
minute 2: incline 5.0 / speed 3.0
minute 3: incline 6.0 / speed 3.0
minute 4: incline 7.0 / speed 3.0
minute 5: incline 8.0 / speed 3.0
minute 6: incline 9.0 / speed 3.0
minute 7: incline 10.0 / speed 3.0
minute 8: incline 11.0 / speed 3.0
minute 9: incline 12.0 / speed 3.0
minute 10: incline 13.0 / speed 3.0
minute 11: incline 14.0 / speed 3.0
minute 12: incline 15.0 / speed 3.0
minute 13: incline 14.0 / speed 3.0
minute 14: incline 13.0 / speed 3.0
minute 15: incline 12.0 / speed 3.0
minute 16: incline 11.0 / speed 3.0
minute 17: incline 10.0 / speed 3.0
minute 18: incline 9.0 / speed 3.0
minute 19: incline 8.0 / speed 2.0

🏃🏼‍♀️ If a treadmill is not accessible to you, or you simply don’t like a treadmill and prefer another piece of cardio equipment, please feel free to alter the cardio to something that suits you better! You can also opt for an outdoor walk.

❤️‍🩹 Heartrate: maintain 70% of your maxHR for the duration of time

W1/D3 3️⃣ Glutes, Abs & Cardio

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