Name: Playbook - Brooke Bohning - W2/D1 1️⃣ Legs, Shoulders & Cardio
Uploaded: 2024-01-31T15:33:58.713Z
Duration: 60 min
Description: W2/D1 1️⃣ Legs, Shoulders & Cardio

This workout killed me but man I feel amazing after I did it!

Mackenzie Hill

💧 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 
BuffBunny Collection | brookeworksout 
HYDROJUG | brookeworksout

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 dumbbells at your shoulders with a neutral grip and feet shoulder width apart
2️⃣ lower yourself down into a squat until you reach parallel (inhale as you lower)
3️⃣ drive through the glutes to bring your body back to standing and push the dumbbells overhead performing a shoulder press (exhale as you come up)
4️⃣ always make sure to keep slight bends in both knees and elbows to prioritize joint safety and prevent injury 


ALTERNATIVES ⤸
💥 any other equipment such as kettlebells, plate, barbell or preloaded barbell

Dumbbell Squat & Press

HOW TO ⤸
1️⃣ begin with a dumbbell in each hand (optional)
2️⃣ place the top of one foot on the bench or platform and move forward a few inches so the front knee is bent 90 degrees
3️⃣ push the hips back and lower yourself down focusing on the front leg
4️⃣ drive through the working leg to bring your body upright
5️⃣ hold onto something if you need to for balance

ALTERNATIVES ⤸
💥 single leg leg press
💥 smith machine bulgarian split squat
💥 reverse lunges






- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian Split Squats

HOW TO ⤸
1️⃣ start by resting a preloaded barbell at your shoulders with feet shoulder width apart
2️⃣ brace your core and keep a slight bend in the knees
3️⃣ push the barbell up overhead performing a shoulder press
4️⃣ lower the bar down slowly back to starting position
5️⃣ always keep a slight bend in the elbows throughout the movement

ALTERNATIVES ⤸
💥 seated dumbbell shoulder press
💥 machine shoulder press or smith machine
💥 any other equipment available to you such as dumbbells, kettlebells, plate, barbell, preloaded barbell or smith machine

Standing OH Press

HOW TO ⤸
1️⃣ with the outside arm, cable across the front of your body
2️⃣ maintain a slight bend in your working arm 
3️⃣ raise the cable up to shoulder height by focusing on your shoulder to raise 
4️⃣ lower back down 

ALTERNATIVES ⤸
💥 dumbbell lateral raise
💥 machine lateral raise

Cable leaning single arm lateral raise (front)

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

W2/D1 1️⃣ Legs, Shoulders & Cardio

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