Name: Playbook - Danny Saltos - Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.223Z
Duration: 60 min
Description: Full Body (60 Min)

LISSA Macchiavello

Insane ❤️‍🔥❤️‍🔥❤️‍🔥

Clara

alexandra LaCesa

This is a full body gym workout that will set your a$$ on 🔥

Set aside a full hour to complete this workout. If you find yourself short on time you can always leave out the finisher (not advised) but do what you can.

This is just the warm up so load should be light to moderate weight.

With a band over the ankles

Step laterally and slightly back to drop into a squat. 

Alternate and each squat counts as a rep.

Banded Step and Squat

Start in a high plank position. 
Hop both knees up to the right elbow. 
Return to plank. 
Hop both knees up to the left elbow. 
Return to plank.

Plank Alternating Knee Tucks

Sitting on the floor with legs fully extended out in front of you. 

Perform a shoulder press pushing both weights towards the sky.  

Lower in a controlled fashion. 

Make sure to keep your abs engaged and sit upright throughout the movement.

L Sit Shoulder Press

Lay on your back with your legs fully extended And arms stretched above your head

Roll up and reach for your toes. 

Roll back down sucking in your belly button and stretch your arms overhead for each rep

Full body sit up and stretch

Warm Up

The load should start out moderate and then increase as you start to feel more comfortable.

The assault bike should be at a pace that is challenging but not enough to gas you.  Don’t empty the tank just yet.

Adjust the seat height so that one leg can fully extend when your heel is at the lowest position.

Assault Bike (fan bike)

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Alternating Lateral Lunge

Standing with your feet hip width apart.  

Drop your hips slightly 

Pull the cable attachment to the bridge of your nose.

Cable face pulls

Pre Fatigue Block

A good ol fashion push and pull mixed in with some leg work.  

We are working in a circuit fashion so you’ll need to keep rest low and to a minimal between exercises. I don’t expect you to go at your heaviest with these sets but the weight should be challenging. Not easy.

Key things to focus on here 
1. Maintain an arched back 
2. Press shoulder blades into the pad 
3. Feet flat on floor

Seated Shoulder Press (back supported)

Same principle with the single arm row from block 1. 

Lean and sit up tall to pull

Seated Cable Row

Each step counts as a rep 

Keep torso upright and shoulders down

Goblet walking lunge

Block 1

This is another strength block that will challenge you. The step ups should be done with a weight that raises your heart rate which means it should be challenging (I would recommend starting with 15lbs dumbbells and increasing weight with each round)

Start with your right foot on the bench. 

Press through your heel to lift your body and pistol the left knee past your hips.  

With control, lower yourself down to the ground and repeat.

Bench step ups Left

Bench step ups Right

Perform this exercise using an assisted pull up machine or using a spotter to support you.  

Start with an overhand grip slightly outside the shoulders. 

Pull your chest towards the bar and bring your chin above the bar.  

Remember not to swing and to maintain control throughout the entire movement.  Abs should be braced. Quality over quantity.

Assisted pull up

Start with a staggered stance. 

Palms facing down. 

Press both hands out at a downward angle. 

Maintain an upright torso with elbows high.

Decline cable chest press

Block 2

In this AMRAP finisher you will strive for a consistent effort. 

Make sure to pace yourself accordingly. 
Complete as many rounds in 10 mins 

Fan bike - 30 seconds 70% effort 
Gorilla rows - 16 reps (8/arm) 
DB burpees - 10 reps 
Chest to floor push ups - 10 reps 
Fan bike - 30 seconds 70% effort 
Rest for 45 seconds or as needed 

** substitute the fan bike for stationary bike, rower, jump rope, treadmill, or outdoor sprints.  **

Hinged at the hips 

Torso parallel to the ground 

Knees soft

Holding a single kettlebell 

Pull towards your sternum 

Tap the ground on each rep. 

Remember not to raise or lower your torso

KB Gorilla Row (alternating)

Holding dbs in each hand 

Drop to the ground and hop your legs back into a high plank position. 

Hop both feet up towards your hands and stand up

*modify by walking your legs out one at a time and walking them back up one at a time to come to a standing position.

Dumbbell Burpees

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

10 Min AMRAP

Full Body (60 Min)

Khrystyna

Samia

Legs (45 Min)

Hunter

Love the use of the cable machine to mix it up!

Sarah

David

Upper Body (45 Min)

Anette Solveig Grasmo

Jasmin

Was short! Finished in 30 min, maybe next time I should use heavier weights 😅

Wendy

Glutes (60 Min)

Thank you Danny I felt this in my body. The last bite of cardio did it for me 🔥☄️☄️.

Full Body (60 Min)

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