Name: Playbook - Brooke Bohning - W2/D2 2️⃣ Upper Body, Abs & Cardio
Uploaded: 2024-01-31T15:33:58.723Z
Duration: 60 min
Description: W2/D2 2️⃣ Upper Body, Abs & Cardio

💧 Get ready to sweat! This workout is intended for anyone in the gym at any point of your fitness journey.

🏡🏋🏼‍♀️ This program can be used at home or in the gym! Most of the exercises are dumbbell based, however there are alternative exercises listed in each exercise for every workout to make it more challenging or more beginner friendly.

💥 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

HOW TO ⤸
1️⃣ grab the bar with palms facing forward (on the bends of the bar)
2️⃣ lean back slightly with keeping your chest up and core engaged
3️⃣ bring the bar down just to your upper chest by driving your elbows down to your sides


ALTERNATIVES ⤸
💥 assisted or banded pull ups
💥 smith machine pull up
💥 any cable attachment pulldown

Lat Pulldown

HOW TO ⤸
1️⃣ begin by lying supine on a flat bench with dumbbells above your chest
2️⃣ lower the dumbbells to chest level 
3️⃣ press the dumbbells back up

ALTERNATIVES ⤸
💥 any other equipment such as barbell, preloaded barbell, plate, smith machine
💥 push ups
💥 machine chest press

Dumbbell flat bench press

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 from a high pulley grip rope just forward of your face
2️⃣ roll your ribs towards your hips engaging your abs
3️⃣ bring your elbows towards your knees
4️⃣ slowly return back to starting position 

ALTERNATIVES ⤸
💥 weighted lying crunches
💥 bosu crunches 
💥 standing weighted march

Cable Crunches

HOW TO ⤸
1️⃣ start by positioning yourself in a captains chair
2️⃣ brace your core
3️⃣ crunch your knees up to your chest
4️⃣ slowly lower back down


ALTERNATIVES ⤸
💥 hanging leg raise
💥 dead bug

Captain’s Chair Ab Crunch

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

CARDIO

W2/D2 2️⃣ Upper Body, Abs & Cardio

6 weeks postpartum. This was a burner but great!!

Ramona

It was awesome! Great to get back in the gym. (:

Megan

Summer

W1/D1 1️⃣ Legs & Back + Cardio

Kassidy Dixon

W1/D2 2️⃣ Chest, Shoulders, Triceps & Cardio

W1/D3 3️⃣ Glutes, Abs & Cardio

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

W2/D2 2️⃣ Upper Body, Abs & Cardio

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