Name: Playbook - Danny Saltos - W1/D1 Week 1/ Day 1
Uploaded: 2024-04-02T18:21:07.191Z
Duration: 40 min
Description: W1/D1 Week 1/ Day 1

Finally getting to this challenge. Loved it! Thank you, Danny 🙏❤️

Lourdes

Loved it! Excited for a shorter format so I can focus more on consistently working out throughout the week.

Annalisa

Short and sweet? Consistent heart rate so it wasn’t easy. Can’t wait for the next One. Definitely a thumbs up for the sprinkled in cardio!

Heather

Was great. I love that I don’t have to think about what I am going to do next and I also love the cardio mixed in

Gwen

Maria

UPPER BODY + CARDIO

This session focuses on building upper body strength with fundamental dumbbell and barbell exercises, targeting the chest, back, and shoulders. After each strength circuit, there’s a moderate-paced cardio interval on the rowing machine to boost heart rate and enhance endurance. Expect a balanced blend of muscle building and cardiovascular conditioning.

This is just your warm up.  
Jog or light run.

Treadmill Warm Up

This block of work consist of strength and cardio modalities mixed in.  Make sure to challenge yourself.

DB chest press 
Barbell Bent Over Row 
DB lateral Raise 
Rower or Cardio of choice

With your head supported at a slight incline (30 or 45 degrees) 

Press both dumbbells towards the ceiling and lock out the elbows. 

Make sure to have an arch in your back as your press as this places emphasis on the pecs.

Incline Dumbbell chest press

Grasping a barbell with an overhand grip 

Hinge at the hips and maintain and flat back 

Draw in your belly for a tight core 

Pull the bar towards you.

Bent over barbell row

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

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

Rower

Circuit # 1

Another strength + cardio block that will be challenging for both your lungs and your muscles 😝

DB bicep curls 
DB overhead Tricep Extensions 
DB reverse fly 
Run on treadmill

Kneeling Bicep Curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly- Light or no weight

Choose a speed that is 6 or 7 on the RPE scale. 

1 = Easy Breezy 
10 = Really hard

Treadmill Run

Circuit # 2

W1/D1 Week 1/ Day 1

The second block with FOUR rounds was 🔥🔥🔥🔥. Thank you, Danny ❤️🙏

W1/D1 Week 1/ Day 1

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