Name: Playbook - Danny Saltos - W1/D1 DAY 1: Upper Body (45 Min)
Uploaded: 2024-01-15T05:56:21.133Z
Duration: 45 min
Description: W1/D1 DAY 1: Upper Body (45 Min)

Awesome circuit can’t wait to begin this program after being sick with covid for two weeks!!!!

Terri

Leah Aiyer

needed to take a step back and start again. glad I’m doing it with the best trainer!!!! 💞

Daniela

Great way to get back into working out! Sweaty and feeling fab!

Natasha Montagu

First time working out in a while. Very manageable chunks, and not intimidating. Felt so accomplished and sweaty by the end 🙌🏻

Hayley

Wow!! First workout in a while and this was rough!! My arms are dead but I feel so accomplished! So glad I started with this program :))

Camilla

David

Was so daunted to get back into working out but this program feels just hard enough not to scary me out of trying again! Thank you!!

Veronica

Elizabeth

tess

Been on a long workout hiatus. This fundamentals program is GENIUS to get me back into my workout groove! Thank you Danny!!

Stephanie

Tiffany

Dayami

Challenging!! Starting to get active after 8 months!

Maria

Marina

I worked out after ages! I had a baby 3 months ago & got back to properly exercising this week & this was just the perfect start. I feel amazing 🙌

Thank you 😊

Shilpa

I've been put of the gym for awhile and this was such a good place to start! Just the right amount of difficulty so that I can actually finish and not get discouraged by not being able to do all the moves. Love!!

Ariel

Got sick end of August and am finally ready to start again. Glad there’s a beginner program to rev up to where I was after so much time off.

Erika

Negin

Amazing workout. I am burning and sweating😍

Bina

It was great but I had to turn my phone off and back on the app froze. Plus it took me a second to see the reps on the top corner lol I went thru it fast lol but great content! Thank you looking forward to tomorrow’s workout!!

Amanda Hollen

This program starts with an upper body workout. Remember that everything is designed for beginners. With that said, you can still modify if and when needed. 

DM me with any questions or concerns and don't forget to share on social.

This is our warm up. You will notice that I utilize, more or less, similar movements to prime the body in every workout. The purpose of this circuit is to get our bodies moving with no weight whatsoever so that we are ready to work.

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 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

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

Movement Preparation

This aerobic series elevates our heart rates ever so slightly. I want you working at a steady pace here around a 5 on the intensity scale. This is not meant to exhaust you but rather get your body temperature up and heart pumping.

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Gentle hop from left to right.  Make sure three points touch 
Back foot 
Front foot 
Opposite Hand

3 point ice skaters

Aerobic Series

This first block focuses on the basics. Push and pull - Push ups and rows. I enjoy pairing a push a pull as I believe it to add balance to the body.

On your knees perform a standard push up

Hands below your shoulders and fingers spread 

Make sure the crease of your elbow is facing forward and lower your chest and belly button to the ground at the same time

Kneeling Push Ups

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

Block 1

Some of my favorite moves here. High kneeling shoulder press is an excellent challenge to the upper body and core. 
The chainsaw row is one of my go to moves for all my clients and the plank is an oldie but goodie.

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

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 RIGHT

Single Arm Chainsaw Row LEFT

Strong core. 
Straight line from shoulders, hips, and ankles.

Low plank

Block 2

Finishing this workout with a lat pull down and shoulder raises. Make sure to use weights that are on the easier side. Remember, we have time to go and I want to make sure that you give yourself room to grow in this program.

In a high kneeling position with both arms overhead

Firmly grab a resistance band and pull down one arm at a time.

If the exercise calls for 20 reps that equates to 10 reps per arm

Alternating Band Lat Pulldown

Standing upright

Holding a pair of dumbbells at your hips, raise the dumbbells so that you arms are parallel to the ground.

Standing Lateral Raises

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 3

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

Kristina

Great booty burn and sweaty feeling! Day 2 done!

W1/D2 DAY 2: Lower Body (60 Min)

Awesome FUN program….great routine easing back from covid!

Sweaty! Happy! First week in the bag 🥊

Nancy Carmina

W1/D3 DAY 3: Full Body (60 Min)

Fourth workout and this series and my resistance has already gotten so much better! Stronger every time 💪🏻

W2/D1 DAY 4: Lower Body (60 Min)

If a workout doesn’t make you feel happy, strong and empowered… it’s not the right workout!! Thanks Daniiiii 🧡

Maria Del Mar Cediel

Your workouts make me feel the happiest! Thank you

Andrea

W2/D2 DAY 5: Upper Body (45 Min)

Isabell

The best workouts I really love working out with you

Ana Paola  Jimenez arriola

W2/D3 DAY 6: Full Body (60 Min)

Lourdes

Hi Danny! First of I wanted to say I’m obsessed with your workouts! I’m writing because lately I’ve been missing a lot of them because over a month ago I had wrist surgery and have been in recovery ever since. I’ve slowly tried to get back on track and start incorporating weights into my workouts. Do you have any suggestions as to how I should start again? 
Thank you so much 
Also, happy new year

W3/D1 DAY 7: Lower Body (60 Min)

W3/D2 DAY 8: Upper Body (60 Min)

Astrid

Killer before Christmas!!!! Perfect!!!!!!  🎄

W3/D3 DAY 9: Full Body (60 Min)

This was great! A couple of questions. Where should I feel the side plank hip dip? And how do I measure a 6-7 cardio intensity?

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

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