Name: Playbook - Danny Saltos - W1/D1 DAY 1: Intro Workout (40 Min)
Uploaded: 2024-01-15T05:56:21.352Z
Duration: 40 min
Description: W1/D1 DAY 1: Intro Workout (40 Min)

Cecilia

Ivana

Godliva Niyubuntu

Good, but I’m curious. When you say4 rounds of 4 exercises, do I do each individual excercise 4 times or cycle through the 4 exercises as a group 4 times. So AAAA-bBBB… or ABCD.ABCD.ABC…

Paola

Better late than never!! Deceptively challenging but soo good! Danny the master of disguised kickass work out 💪

Deepti

Jennifer

Laura

Alissa

Alexandra

So good! Perfect way to my day! Excited for the 4 week challenge

Alisa Kasprzak

Daisy

Ana Paola  Jimenez arriola

Woo, great workout to start this new challenge!! 💪🏼

Lauren Ledesma

Added an extra round to both Blocks, worth it 👏🏻

Elizabeth

So hard! But also doable ✨ Excited for this challenge!

Erika

What a way to start off the day!!! NYSY is on!!!!

Terri

For the first week of this challenge, we set the tone. This is what we call our foundational week. The workouts are on the easier side of the spectrum. That does not mean that they are going to be easy. It just means they’re gonna be easier 😉 when compared to the rest of the workouts.

Perform 4 round with no breaks of the following 

SQUATS 
PLANK TO PIKE 
AB BICYCLES

Bodyweight Squats

Start off in a strong plank position with your hands below your shoulders, and your navel pulled in towards your spine with your butt engaged hinge upwards, driving the hips up using your core not just your upper body

Plank to Pike

Start by laying down on your back with your hands at the side of your head. 

With a flat back rotate so that your right elbow twist towards your left knee as your draw it in. 

Repeat on both sides in a smooth fashion

AB bicycles

Block 1 (bodyweight)

This strength block is two rounds of two movements.  Remember focus on form and keep your technique strong

Do not rest more than one minute in between each circuit. Meaning that you perform both movements back to back and then you rest.

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

Renegade Row

Strength Block A

This block has two 2 rounds of 2 movements.

Hinge at the hips as you push your butt back 

Slight bend at the knees as you lower the dumbbells toward the ground  

Maintain a flat back throughout 

Squeeze in your glutes as you return to standing position

DB Deadlift

Lower your body to the ground. 

Lift your hands and go out into a T

Pull your elbows back in and bring your hands on underneath your elbows

Press and return to start by pressing yourself all the way up

Chest to floor + T push up

Strength Block B

Every minute on the minute (EMOM) 

For this Immom, we will be performing two different movements. Meaning every minute you will alternate between two different movements.

Minute 1 - reverse lunges 
Minute 2 - burpees 
Minute 3 - reverse lunges 
Minute 4 - burpees 
Minute 5 - reverse lunges 
Minute 6 - Burpees

Alternating Reverse Lunge with Weight

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

6 Min EMOM

W1/D1 DAY 1: Intro Workout (40 Min)

Intro to Challenge: Additional Cardio

Intro to Challenge: Daily Steps

Intro to Challenge: Modifications & Injuries

Intro to Challenge: Nutrition

Intro to Challenge: What to Expect

I think this is one of my favorite workouts 🥰 thank you both!!!

Carolina

Thank you Danny and Rachel! Getting me back on track the best way possible 💪🏼

W1/D1 DAY 1: Intro Workout (40 Min)

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