Name: Playbook - Brooke Bohning - W3/D3 3️⃣ Back, Abs & Cardio
Uploaded: 2024-05-01T22:16:55.490Z
Duration: 60 min
Description: W3/D3 3️⃣ Back, Abs & 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 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 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 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 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

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

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

W3/D3 3️⃣ Back, 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!

W3/D3 3️⃣ Back, Abs & Cardio

More workouts from Brooke Bohning