Name: Playbook - Brooke Bohning - W3/D2 2️⃣ Full Body + Cardio
Uploaded: 2024-05-01T22:16:55.486Z
Duration: 60 min
Description: W3/D2 2️⃣ Full Body + Cardio

Helena

🎧🫧🩷💦 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 🔗
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THANK YOU FOR WORKING OUT WITH ME 🫧

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 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 by positioning yourself with a flat bench behind you & the palms of your hands supporting you
2️⃣ bending the legs is more beginner friendly
3️⃣ straightening the legs is more challenging
4️⃣ lower yourself down by bending at the elbows
5️⃣ push through the palms of your hands to extend (straighten) the arms and focus on squeezing your triceps

ALTERNATIVES ⤸
💥 push ups
💥 assisted dip machine
💥 dumbbell tricep kickbacks

Bench Tricep Dips

HOW TO ⤸
1️⃣ start with two dumbbells at your sides and feet hip width apart
2️⃣ hinge at the hips to perform an RDL
3️⃣ as your chest is parallel to the ground, row the dumbbells up to squeeze your back
4️⃣ lower the dumbbells back down to starting position
5️⃣ drive through the glutes to bring your body back upright 

ALTERNATIVES ⤸
💥 any other equipment such as kettlebells, barbell, preloaded barbell or plate
💥 gorilla (sumo stance) alternating rows
💥 landmine RDL + row

RDL + Bent Over Row

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

W3/D2 2️⃣ Full Body + Cardio

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