Name: Playbook - Brooke Bohning - W2/D3 3️⃣ Full Body + Cardio
Uploaded: 2024-05-01T22:16:55.478Z
Duration: 60 min
Description: W2/D3 3️⃣ Full Body + Cardio

🎧🫧🩷💦 Let’s Workout!

💬 Questions? DM me here in the app!
⭐️ Don’t Forget! Leave this workout a 5 star review & let me know your feedback! 

W O R K O U T  T I P S 👇🏼
✅ WORKOUT ALTERNATIVES available via exercise videos
🔟 If you can complete 10 REPS while maintaining proper form without the last few reps being challenging, start to increase the weight.
🏋🏼‍♀️ The last 2 REPS of your set should be challenging to complete while maintaining proper form.
⌛️ If you feel you cannot add any more weight, start to focus on TIME UNDER TENSION: slow your reps down and control them.

N U T R I T I O N  T I P S 👇🏼
🍓 PRE WORKOUT MEAL should be given 2-3 hours to properly digest prior to working out.
🍰 POST WORKOUT MEAL should be consumed once finished with your workout and contain 30-40g of protein + simple & complex carbohydrates.

🔗 L I N K S & C O D E S 🔗
1UP Nutrition | discount code “brookeworksout” saves 20%
https://www.1upnutrition.com
Buffbunny Collection | discount code “brookeworksout” saves 10%
https://www.buffbunny.com/?rfsn=6786283.1e7782
Hydrojug | discount code “brookeworksout” saves 10%
https://hydrojug.com

THANK YOU FOR WORKING OUT WITH ME 🫧

HOW TO ⤸
1️⃣ start with feet wider than shoulder width apart and toes pointed outward
2️⃣ brace your core, engage your lats and roll the shoulders back 
3️⃣ pull the bar up keeping a neutral spine and driving through the glutes
4️⃣ reach full extension with your legs 
5️⃣ keeping a flat back when bringing the bar down to the ground 

ALTERNATIVES ⤸
💥 smith machine sumo deadlift
💥 any other deadlift variation: conventional or romanian
💥 dumbbell sumo squat

Sumo Deadlift

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 start with feet hip width apart, hinge at the hips and start with the bar by your knees
2️⃣ using your back to bring the barbell up to your belly button
3️⃣ keep your elbows as close to your sides as possible 
4️⃣ pronated grip: overhand | supinated grip: underhand (choose which ever feels more comfortable for you)
5️⃣ focus on squeezing your back with each rep

ALTERNATIVES ⤸
💥 t bar row
💥 smith machine row
💥 seated row machine

Bent Over Row

HOW TO ⤸
1️⃣ stand with feet hip width apart and brace your core
2️⃣ start with the barbell down by your thighs with a supinated (underhand) grip
3️⃣ keep your elbows pinned to your sides as you curl the bar up using your biceps (forearms are the only part of your arm moving upward)
4️⃣ slowly lower the bar down and repeat 


ALTERNATIVES ⤸
💥 any other equipment such as dumbbells, cable machine, plate

Bicep Curls

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

W2/D3 3️⃣ Full Body + Cardio

More workouts from Brooke Bohning