Name: Playbook - Danny Saltos - Alyssa Lynch - Booty, Arms, and Core Workout
Uploaded: 2024-01-15T05:56:21.203Z
Duration: 60 min
Description: Alyssa Lynch - Booty, Arms, and Core Workout

Sandra

Clarissa Gillis

Melissa

I love how it keeps me focused during my workout :)

Bristol

I would like doing the entire thing in 1 video but understand with gym equipment how this can be helpful. I love following alyssas workouts and would love to see more. Thank you!

Andrea

Casey

Amazing workout!! I usually have a hard time staying motivated while using an app for at-home workouts but this app is so different from all the other apps out there.

Amoolya

This was such an amazing combination of exercises! The way Danny puts his workouts together is something so unique and special. I can see & feel how much knowledge, thought and dedication is behind every.single.movement. 🤍

Jana

Paula

Welcome! 

Can’t wait for you to try Alyssa’s workout. Today we focus on booty, arms, and core. 

Alyssa’s workouts are targeted. She loves to push herself and is always up for a challenge. Also, she is never afraid to use heavy weight.  

This is the exact style of workout we typically do.  There are no edits to this workout.  You will do exactly what Alyssa does.  

Remember to modify as needed. Alyssa and I have provided modifications for them certain movements that require gym access.

Tag us both in your sweaty selfies on Instagram @trainwithdanny

Alyssa warms up with a series of movements that prep her body for the workout ahead.

Worlds Greatest Stretch (Alyssa)

Perform a single leg glute bridge and remember to push through your heel and squeeze in your bum.

15 reps per leg

Single leg glute bridge (Alyssa)

Laying on your back roll up and suck in your tummy. 

Reach for your toes while keeping your legs straight 

Roll back down onto the mat

Full Body Sit Up (Alyssa)

Bird Dog Crunch

Movement Prep ( Alyssa Lynch)

We use our body weight for these movements to get our heart rates elevated and make a strong mind body connection

Perform a standard squat 

Make sure to breathe and maintain an even weight distribution through both legs

Body Weight Squats (Alyssa)

Mountain climbers (Alyssa)

Low plank (Alyssa)

Pre Fatigue (Alyssa Lynch)

This block focuses on strength 

I utilize the sumo deadlift and offer a modification for those that do not have a barbell

Standing close to the bar 

Stand wide and toes turned out 

Make sure to maintain a flat back and strong core 

Inhale and you lower the bar and exhale as you stand and squeeze in your glutes

Barbell Sumo Deadlift (Alyssa)

Standing with your feet wide and toes turned out 

Lower the dumbbells to the ground. 

Stop at mid shin height and stand up with exhaling and squeeze in the glutes.

Dumbbell Sumo Deadlift *modification for barbell ( Alyssa)

Kneeling Curl and Press (Alyssa)

Perform 10 reps per leg 

Make sure the band is secured around the feet.

Banded Oblique Crunch (Alyssa)

Block 1 Booty, Arms, and Core

Please read 
**I have included modifications for those individuals that do not have access to a gym or full equipment**

Barbell hip thrust (Alyssa)

This is a modification for those that don’t have a barbell.  Use a dumbbell with bands over thighs.

Dumbbell Hip Thrust (modified for barbell)

Alyssa is using 40lbs on the cable stack.

Tricep cable extension (Alyssa)

Use this move as a modification for those that don’t have access to a cable machine.

Bent over DB kick backs (modification for cable extensions)

Banded Knee Tucks (Alyssa)

Block 2 Booty, Arms, and Core

For the last circuit perform hamstring curls. 

Modify by performing a hamstring walk out.

Perform this move using a resistance band attached to a sturdy surface. If you do not have a resistance band use a dumbbell wedged in between your feet

Hamstring Curls (Alyssa)

Keep your hips up and walk your legs out one foot at a time as far as you can while maintaining control.

Hamstring Walk Out (modified for hamstring curls)

Plank Walk Up (Alyssa)

DB Russian twist (Alyssa)

Block 3 Booty, Arms, and Core

Alyssa Lynch - Booty, Arms, and Core Workout

Perfect to kick off my Monday morning 🤩

Anette Solveig Grasmo

Ingrid

Camila Coehlo - Hamstrings, Glutes, and Core Workout

Burning 🔥 amazing! Keep ‘em coming 🙌🏽

Khrystyna

Camila Coelho - Legs and Booty Workout

The time estimates for these workouts are just not accurate at all. I have a gym with all the same equipment and it takes longer than what is listed. By a lot

Alyssa Lynch - Booty, Arms, and Core Workout

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