Name: Playbook - Danny Saltos - Legs and Arms 🔥
Uploaded: 2024-01-15T05:56:21.504Z
Duration: 60 min
Description: Legs and Arms 🔥

Paola

This is a fun lower body and arms workout. 
We have a short warm up of cardio and movements that set you up for the work ahead. 
If you are short on time you can skip the first circuit and jump right into the first strength block of work.

This is our warm up series. Depending on how you're feeling you can perform two to three rounds. If you are short on time you can skip this section and perform 2 minutes of light cardio just to get the heart rate up and body loosened up.

Choose a pace that is moderate and that you can maintain for 45 minutes IF YOU HAD TO. RPE 4/5 
 RPE scale. 1 = Easy Breezy 10 = ☠️

Treadmill  Run

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

Do not collapse forward.  Make sure to keep your shoulders back and chest open

Bench dips

Movement Prep

This is our hot take. Think of it as an extension of the warm up round but we push ourselves more here in order to start feeling the burn. By the end of this you should have that glazed doughnut look 😅
Round 1 - easy 
Round 2 - moderate 
Round 3 - hard

Start with a traditional squat stance and dumbbells racked at your shoulders. 
Drop down by pushing your hips back and bending your knees. 
Stop when your thighs are parallel to the ground. 
Return to standing position and push dumbbells overhead.

DB Squat and Press

Reps Are counted as 1 per leg.  For example of the reps are 16 that would equate to 8 per leg.  

Standing tall with dumbbells at the side of your hips 

Swing your right leg behind your left knee and bend your right knee so that it hovers off the ground 2-3 inches

Bend your front knee simultaneously so that the thigh is parallel to the ground 

Return to start and repeat on the other side

Alternating Curtsy Lunge

Hot Take

You will be performing 4 sets. You will begin a new set every 90seconds. Increase weight each set.
Set a time on your first set and make sure to begin every 90s 

Sending with your feet about hip width apart. 
Start by hinging at the hips and driving your butt back 
Lower the weights toward the ground while maintaining a flat back. 

**the movement stops just shy of when your back starts to round. **

DB Suitcase Deadlift

This block is going to build your glutes. Heavy DB step ups force the glute to engage quite a bit more. 
Your superset involves overhead tricep extensions that can be substituted for bands or a single db. 
Remember for both movements to pick a weight that is challenging. Do not take it easy!

Complete prescribed reps per leg.  

Choose a weight that is challenging but you are able to complete with good form.

Heavy DB Step Ups

You can substitute this movement with bands or a single heavy dumbbell.

Overhead Cable Tricep Extension

Strength Block

This is an AMRAP. Perform as many rounds as possible within the given time limit. 

For todays segment. you will set a timer for 10 minutes and get to work. Make sure to take as little rest as possible. Push yourself here and give a hard effort.

The rower is an incredible tool for upper and lower body strength as well as cardio endurance.

If you do not have a rower feel free to substitute this movement with any cardio of choice.

Rower

With a weight placed across your hips 

Knees bent and feet flat on the floor 

Press through your heels to raise your hips as you squeeze and activate the glutes.

DB Glute bridge

With a slight hinge in the hips, lean forward 

Curl both arms to activate the biceps

Extending the elbows, flex in your triceps to squeeze at the top. 

Maintain control and DO NOT swing the weight.

Hinged Bicep Curl + Tricep Extension

Start with your feet together

Hop out with both feet simultaneously and land in a squat. 

Hop both feet together and stand tall 

Repeat

Squat in and outs

Glute and Arms

Legs and Arms  🔥

Great! Enjoyed following video for a change. Liked the exercises. Broke out in a good sweat!

Nicole

Monika

Andrea

45 minute Glutes, Arms, and Core

Full Body Stretch (15 Min)

Back, Glutes, and Core

Carolina

My glutes were on fire after this one! Loved the long- band hamstring curls as a finisher. So good!

Hannah

Legzzz

Guuuuaaauuuu almost faint haha soo so good

ANA PATRICIA

Super sweaty!!! Loved loved it!!!! 💪🏻💪🏻💪🏻💪🏻

Paula

Cecilia

Full Body Follow Along (60 Min)

LISSA Macchiavello

SARA

Arms, Booty & Core Follow Along (50 Min)

Elisa

Vardui

Melissa

Varti

Laura Pedersen

Brooke

Priscilla

4 1/2 round I see the difference. I need to push more at the end

Lorena

Legs & Back Follow Along (45 Min)

Jorge

Amazing. Hope you upload more . I have done almost all of them. Or what do you suggest I should do now?

Alejandra

It was good, how often are suppose to rest in between? Normally I rest 30 to 45 seconds after each circut.

Full Body (Arm-Focused) Follow Along (60 Min)

I love you you Danny and Jo!! 💙 you guys make my workouts so fun.

Beruska

Not going to lie I was skeptical going in this was my first workout through Danny and holy🔥🔥🔥 that was so good

Toni

Nadine

Legs & Booty Follow Along (45 Min)

Danny, can you check your audio? It’s hard to hear you sometimes your voice is staticky and there are a lot of beeps coming through the audio I think from your iPad or device?

Meandyou!234

Kelsey

Full Body Follow Along (45 Min)

Excellent 👏🏻👏🏻👏🏻👏🏻

Katrina

This routine is brutal! I made it using anke weights for the first time and I'm dying.

Mcmfer

Legs & Booty Follow Along (60 Min)

Dianne

This was so hard! My legs are shaking 💪🏻

Meiline

Lower Body Follow Along (60 Min)

One arm plank!!!!! You monster!!! it felt great though 😁
Thank you Danny

Alane

Love this format. 45-50 mins intense and done! However my watch only tracked 270 calories for the whole workout. Isn’t that low? Am I not pushing hard enough? I usually hit 350-400 calories on your other workouts. Do calories matter?

TWD 45 min Biceps, Triceps, and Glutes

That was horrible!!! but in a good way YKWIM!!! 🥲

evan

Clarissa Gillis

TWD 30 min High Intensity

My favorite workout from all the app 🚀🚀🚀🚀

Camila

After two of your challenges and your live instagram workouts in early lockdown, i can openly say that your programs are one of the few things keeping me sane and positive minded during this past two years.
Thank you Danny,you are awesome!

Mariya

TWD Hot Sweat Mess!

Love this. Nice and quick but also relaxing when I don’t have much time

Polyana

Need another guided stretch. Been doing the same one for a few works. Although it’s effective I would like to see another one. Thanks

Lila

Love this post workout. Maybe add a new one.

5 minute Guided Stretch

Trina

I did 60 mins legs yesterday and this upper body today. Does that mean I’m not moving tomorrow? 😂

Great! Was the audio staticky or was that me? Loved the workout！

Lillian

TWD Upper Body Strength (45mins)

Tatiana

I love that even though I’m in the middle of your program I can still do a guided video workout!! Today I was lacking self motivation so having a backup option was amazing😊

Shannon

Azura

TWD Inner Thigh, Triceps, and Core 🔥

more pregnancy friendly circuits like this please! keep coming back to this one.

Legs and Arms 🔥

Community

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