Name: Playbook - Brooke Bohning - W4/D1 1️⃣ Full Body + Cardio
Uploaded: 2024-05-01T22:16:55.494Z
Duration: 60 min
Description: W4/D1 1️⃣ 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 🔗
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THANK YOU FOR WORKING OUT WITH ME 🫧

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 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 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 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 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

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

W4/D1 1️⃣ Full Body + Cardio

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