Name: Playbook - Danny Saltos - W1/D1 DAY 1: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.136Z
Duration: 45 min
Description: W1/D1 DAY 1: Lower Body (45 Min)

Challenging! I do wish the built in timer was a bit more automatic and user friendly. Found myself having to go out of the app to use a different interval timer app to not waste so much time fiddling with the built in one. 

Workout was great though!

By explaining when is better not to do the power round

Klodeta

Love it 😍 exactly what I needed 🥵🥵🥵

Carla

Yara

Ruth

Cecilia

Caitlin

Danny it’s so hard I couldn’t do the power round my head started to hurt what should I do

Arely

Erika

Karina Cortes

Hanna

Kimberly

Ingrid

Amazing! Second time in a row doing this program. Took 1 week off (still walking 10 K) per day; I decided to keep weights same as first time but increase reps for each workout so instead of 12 I do 20. Third time I do it will increase weights. My goal is to lose more weight and lean and tone.

Marina

Killer ending, I really had to dig deep to do all 3 rounds, omg…

Paola

Great workout! As difficult as you choose to make it. 💪🏻

Bernadette

That was intense. I felt it towards the end but I pushed through it 💪🏼

Lauren Ledesma

Great first workout! Not too hard but definitely not easy

Dipika

Fun workout, I can feel it in every muscle of my body.

Timea

Newbie to this channel, thought I'd not make it through but was just the right amount of challenge. Ta

Shan

Khrystyna

Mariana

Sheila

Michelle Ching

Sandra

Valentina

Cristina

So good. Almost 3 month postpartum with my 3rd baby. I felt challenged but was able to focus on form and follow through. Excited for this program. I think it’s exactly what I need. Now I hope I can keep up with the 5x/wk schedule.

Annalisa

Alayna

Chiara

Giorgia Cardia

That was hard for me ❤️ but I love the feeling after.

Ana Paola  Jimenez arriola

Jana

skyler

Tehreema

Kristina

Hard but suuuuper good🔥 dynamic and effective

Blanca

Julie

This workout was amazing!! Just what I needed to break up my barre routine

Kelly

susan

Do you only take scheduled rest when it says to in the outline view?

Ashley

I would like to know the weight of the dumbbells they use in the workout

Florencia

All the planking is hurting my trap. Also would be nice to provide an alternative for the jumping exercises as it takes a toll on my knees sometimes. These are personal things. Otherwise it was a good workout.

Azin

Nadine

Urška

Amazing!!!! I feel incredible! Thank you!

Squat and Pull

All you’ll need are dumbbells and booty bands. 

* you can always modify and use ankle weights, water bottles, and even wine bottles as weights.  I’ve seen it all.

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Start in a standing position with a normal squat stance.

Hinge at the hips and bends knees so that your hips travel down and stop when your thighs are parallel to the ground. 

Stand by up and lift your heels as you reach the top

Squat to heel raise

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

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

Warm up

Complete one full round and then rest a max of 30 seconds.

Complete 3 full rounds.  If you are short on time only do 2 rounds.

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

Pick those knees up like you're running from a bear. 

Don't forget to use your arms and keep your gaze straight ahead

High Knees

Cardio warm up

Complete each circuit and rest at the end of each round

Start with a weight (kb or db) at chest with elbow bent. 
Push your hips back and start bending your knees as if you are taking a seat behind you. 
Lower your hips till your thighs are parallel to the ground. 
Push through heels and return to starting position.

Dumbbell Goblet Squat (with band)

Start with a wide stance. 
Bend forward to rest your forearm on your knee. 
With the other arm grab your dumbbell and pull towards your rib cage to bring the dumbbell as high as possible.

Single Arm Chainsaw Row

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

Superset 1

For walking lunges the rep count is total number.  For example- if it is 16 reps that breaks down to 8 reps per leg.

Keep your torso upright with your shoulders back and down. 

Drop the back knee so that it bends and your thigh should be perpendicular to the ground. 

Repeat

Walking Lunges

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

Reps are counted as a single move in each direction.

Alternating Lateral Lunge

Start in a high plank position. 

Pull one arm towards your rib cage while keeping your abs tight, back flat, and strong shoulders. 

Alternate and repeat

Complete prescribed number of reps as a total. 
I.E. If total reps are 16 that is 8 reps per side

Plank Alternating Row

Start by laying on your back

Hands underneath your glutes (palms down) 

Bring both knees in towards your chest and then extend both legs into the air lifting your hips off the ground.

Reverse Crunch and Thrust

Superset 2

Jump Squat

Start by hinging at the hips and maintaining a 45 degree angle 

Pull both arms up with your elbows pulling towards your ribcage.

Bent Over Dumbbell Row

Start in a lunge position. 

Using power from your legs switch stances remaining in place.

Jump Lunge

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

Power round

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

Alissa

pakamon

Godliva Niyubuntu

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

Love the free day and being able to do the 10min core and 20min full body🙌🏽🔥🔥

Jenn Minaya

I love that you incorporate a “free” day!

Julia

W1/D3 DAY 3: Free Day!

A suggestion on the weight of dumbbells would be nice in the description. Light, medium or heavy for example. I had to go back for a different set twice because I needed a different weight for a couple of the exercises.

W1/D4 DAY 4: Upper Body (45 Min)

Can you do the flute bridges in a bench instead of the floor??

W1/D5 DAY 5: Full Body (45 Min)

This is the best 45 minutes workout. Estoy hecho polvo, but I love it!

Isabell

I like repeating the moves ! It’s nice to perfect them and see how they are actually supposed to feel lol once i’m finally doing them right

Heart is racing! Great workout. Thank you. 

More weights please? Thanks.

Lourdes

W2/D1 DAY 6: Full Body (45 Min)

Tough but feeling good now that it’s over:) this is week 2 for me and the most consistent I’ve been in years. Great app Danny!

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

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