Name: Playbook - Danny Saltos - W1/D1 DAY 1: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.263Z
Duration: 45 min
Description: W1/D1 DAY 1: Lower Body (45 Min)

Allie

Tatyana

Veridiana

I was surprised how much this challenged me. Really broke a good sweat! Love it!

Chelsea

Alejandra

Anette Solveig Grasmo

After being out for 3 weeks! 🤭 Missed ya Danny! Let’s go!!

Nallely

Renee

Cheri

Maybe more exercises for glutes? I think is pretty basic. Let’s se the next days

Good little starter for someone just getting back into it!

Jocelyn

Love all your workouts! The TWD process is the only process I trust 🤩

Monica

Jessica

Erika

Laila

Mariu

This is exactly what I needed to return to workout with weights after taking a break for a couple weeks 🧡🧡🧡✌🏼 gracias Daniiiiiii

Maria Del Mar Cediel

Awesome!! A little tough towards the end but I got through it 😆

Lauren Ledesma

Thank you for making this class! It got me back into working out after a months long pause :)

Anna

This is the beginning of our journey. Remember that all of these workouts are full body but the main focus is always on the legs! Trust me and trust the process.

This superset pairs db squats with chest to floor t push ups.

1. With a DB in each hand at the side of the hips. 
2. Bend your knees and drop your hips toward your heels.
3. Remember to find a stance that works for you and allows full depth.

DB Squat

1. Lower yourself to the ground while exhaling and extend your arms out into a T. 
2. Return your hands below your shoulders and press back to start.

Chest to Floor T Push Up

Strength Superset 1

This block focuses on hinge and pull. Deadlifts and db row

1. Start by having 1 foot forward flat on the ground 
2. Back leg is straight with your heel lifted
3. Make sure your shoulder is in the socket (engaged) 
4. Pull the dumbbell towards your hip (not your rib cage)

Single Arm DB Row Left

1. Start by having 1 foot forward flat on the ground
2. Back leg is straight with your heel lifted
3. Make sure your shoulder is in the socket (engaged) 
4. Pull the dumbbell towards your hip (not your rib cage)

Single Arm DB Row Right

1. Hinge at the hips as you push your butt back 
2. Slight bend at the knees as you lower the dumbbells toward the ground  
3. Maintain a flat back throughout 
4. Squeeze in your glutes as you return to standing position

DB Deadlift

Strength Superset 2

The Bulgarian split squat is one of my favorite moves. Its great at isolating one leg at a time and adding an element of stabilization and control. Start this week with just body weight so that you can master the move.

Place your back foot on a stable surface that is at least knee height. 

Your front foot should be about 2-3 feet from that surface. 

Keep your torso upright, core engaged, and hips facing forward. 

Drop your front thigh till it is parallel to the ground. 

Push through the heel and stand

Bulgarian Split Squat Left (Body Weight)

Bulgarian Split Squat Right (bodyweight)

Start by placing your knees on the ground. 

Toes untucked and your knees in line with your hips and shoulders. 

Perform a shoulder press by pressing both dumbbells toward the sky.

Kneeling Shoulder Press

Strength Superset 3

Two moves and that's it! 

1. 40 seconds of jump rope 
2. 20 seconds of squat pulses  
3. Repeat for 5 rounds

Jump Rope

1. Start upright holding a dumbbell with a goblet grip. 
2. Natural squat stance. Hinge at the hips, bend the knees and drop to where your thighs are parallel to the ground.  
3. Pulse at the bottom of the squat and return to a standing position.

DB Goblet Squat w/ Pulse

Metabolic Challenge

W1/D1 DAY 1: Lower Body (45 Min)

Lorena

Andrea Alvarez

POST-WORKOUT: Cool Down (10 Min)

Would love for a cool down / warm up to be written out like the workouts. Option of a video and the instruction

Chrissie

PRE-WORKOUT: Warm Up 1 (6 Min)

Amanda Hollen

PRE-WORKOUT: Warm Up 2 (5 Min)

Woo!! Glad I got up this morning to do this workout!! 🔥

Gerardo

W1/D2  DAY 2: Lower Body (45 Min)

It keeps getting better and better. Great workout for people with significant knee wear

David

W1/D3 DAY 3: Lower Body (45 Min)

LISSA Macchiavello

W1/D4 DAY 4: OPTIONAL -  Booty Focus (30 Min)

Woo! This was a great starter to my week 🔥

Sandra

Laura

W2/D1 DAY 5: Lower Body (45 Min)

Woo I’m gonna be sore tomorrow 😅 great workout!

Casey

I’m beat in a good way! I loved adding ab workouts into the routine.

Hanna

W2/D2  DAY 6: Lower Body (45 Min)

Tlatsi

W2/D3 DAY 7: Lower Body (45 Min)

Alexandra

Vardui

W2/D4 DAY 8: OPTIONAL - Booty Focus (30 Min)

Loved the tempo and the finisher! 🤜🏽🤛🏽🔥

Jenn Minaya

W3/D1 DAY 9: Lower Body (45 Min)

Sonja

That last optional set really is both mental and physical! Great workout!!

jessica

W3/D2  DAY 10: Lower Body (45 Min)

OH MY GOODNESS!! Toughest workout thus far🥵💪🏽💀🤗 nervous and excited for week 4!

W3/D3 DAY 11:  Lower Body (45 Min)

W3/D4 DAY 12: OPTIONAL - Booty Focus (30 Min)

Flores

Amazing as always! A great start to week 4.

Hayley

W4/D1 DAY 13: Lower Body (45 Min)

Ileana

All my favorite exercises in one workout ✨

Sara

W4/D2  DAY 14: Lower Body (45 Min)

Really loved that arm workout in between the leg sets.

The cardio in the beginning got me pumped and I performed better than when I have the cardio in the end of the work out. Enjoyed this workout a lot ☺️

W4/D3 DAY 15: Lower Body (45 Min)

Wow, a very effective 30min booty burner! 🙌🏽🍑🔥🔥

W4/D4 DAY 16: OPTIONAL - Booty Focus (30 Min)

How come there has been only a focus on dumbbell work for this challenge? 

also, i have hit all three workouts the last 4 weeks and i don’t want to miss any. I am traveling this week and am not sure i’ll have weights. Can i use resistance bands and body weight for one day to stay on track?

Elizabeth

W5/D1 DAY 17: Lower Body (45 Min)

Thank you for these 45 minute routines. They’re perfect and I feel the burn!!

Lourdes

W5/D2  DAY 18: Lower Body (45 Min)

Perfect way to end my week. Thank you❤️🙏

Irina

Woo! It was good to get back into it after being gone for 10 days 👊🏻🔥

W5/D3 DAY 19: Lower Body (45 Min)

W5/D4 DAY 20: OPTIONAL - Booty Focus (30 Min)

Astrid

Last week of the program started Kicking my butt!

W6/D1 DAY 21: Lower Body (45 Min)

Wow!!!! My legs are on fire! Thank you❤️

W6/D2  DAY 22: Lower Body (45 Min)

The devil’s burpee was HARD!!! But the best way to end my workout even if I hated that part the most. Feeling energized and thankful my body can do it. Thank you Danny❤️

Really enjoyed this program 🔥 this booty and legs are saying thank you hahah 👏🏼👏🏼

Thank you so much! Every time I finish a workout I feel great.

W6/D3 DAY 23: Lower Body (45 Min)

My glutes and me are crying 💪🏽😂🔥🔥

W1/D1 DAY 1: Lower Body (45 Min)

Community

More workouts from Danny Saltos