Name: Playbook - Danny Saltos - W1/D3 DAY 3: Full Body - Upper Body Focus (60 Min)
Uploaded: 2024-01-15T05:56:21.258Z
Duration: 60 min
Description: W1/D3 DAY 3: Full Body - Upper Body Focus (60 Min)

Killer workout! Those lateral lunges - OUCH!

Charles

Kristina

Fabulous!! Couldn’t have asked for a better workout. You’re the BEST! 💪🏼💯💪🏼

Nallely

Second time around and that finisher is still no joke…. 🥵

Natalie

Shannon

I love the mix of cardio and strength. It’s truly one of the best at home workouts. Thank you for taking the time to create this!!!

Chrissie

Loved the new moves!! Scared and excited for week 2

Giselle

Siian

Andreina

Marisol

Annie

Amanda

Paula

A full body workout with a little more emphasis on the smaller muscles groups. 

Often called the vanity muscles (biceps, triceps, and abs). I believe it is still important to focus on them from an aesthetic perspective.

Let’s get the body primed and ready for this workout.if you are short on time only do 2 rounds.

We use the lateral bear crawl! An arch nemesis for most of us lol. Truthfully though it is a great way to warm up the shoulders, legs, glutes, and core.

Start in a quadruped position 

Hands below your shoulders and knees below hips 

Walk laterally to one end of your mat and return to start

Lateral Bear Crawl

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 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

Start by laying on your back

Press your lower back into the mat

With your hands reaching towards the sky and knees bent 90 degrees

Extend your left leg out and right hand above your head 

Maintain a tight core, return to start and repeat

Deadbug

Movement Prep

We prime the body for this workout.  
Remember to keep the weights low and focus on form

If you are short on time only do 2 rounds.

Start with your right leg forward and left leg back in a static lunge. 

Drop the back knee and perform and small hop maintaining your stance.  

Modification- If you cannot do the jump you can simply perform a pulse without leaving the ground.

If the exercise calls for 15 reps that equates to 15 reps per leg

Power lunge

Start by performing a standing lateral raise 

Hinge at the hips and perform a rear fly 

Do not swing the weight

If the exercise calls for 10 reps that equates to 10 reps of each

Lateral raise into rear raise

Place hands to the ground. 

Hop both feet back into high plank. 

Lower your body to the ground

Pop up and with hands overhead reach towards the sky.

Burpee

Pre fatigue

This first block is a bit more challenging because I am pairing compound movements with smaller muscles.

The sumo deadlifts is a great exercise and allows for heavier load without hurting your back. Don’t be shy on these and feel free to use heavier weights.  I have my client demonstrating with a barbell but you can use dbs or kbs.

Start with your feet wide and toes turned out.  

With an overhand Narrow grip on the bar, lift the bar off the floor. 

Hinge at the hips, slight bend at the knees, and lower the bar to about mid shin height.

** substitute with dumbbells or bands if you do not have a barbell**

Barbell sumo deadlift

Start in a wide stance with toes turned out 

Squat down and curl dumbbells at the bottom 

Stand up and press

Frog squat curl and press

Complete 30 reps per side 

Start by sitting on the floor. 
Knee bent and feet hovering 1-2inches off the ground. 
Torso should be 45 degrees to the ground. 
Start by holding the dumbbell with both hands and twist side to side.

Dumbbell Russian twist

Block 1

Remember to challenge yourself.  It’s ok to start a little bit lighter to familiarize yourself with the movements but on the 2nd and 3rd round try to achieve more reps or use heavier weights.

Perform and alternating lateral lunge 

While performing the lateral lunge bring both dumbbells up in front

Reps are counted per lunge. 

For example if the exercise calls for 20 reps that equates to 10 reps per side.

Lateral lunge and front raise

Reps are counted per side. For example if the exercise calls for 15 reps that equates to 15 reps per side.

Laying on your side. Grab your top leg as high as you can while keeping your leg straight.  

Raise your lower leg to meet your anchored side.

Triangle Inner Thigh

Hands underneath your glutes with palms down.  

Shoulders lifted and chin tucked 

Switch between the two movements every 5 seconds.

AB Flutter + Scissors

Block 2

In this AMRAP finisher you will strive for a consistent effort.  Don’t start out the gate hot because you will burn yourself out.  

Make sure to pace yourself accordingly. 
Complete as many rounds in 10 mins 

Fan bike - 30 seconds 70% effort 
Gorilla rows - 16 reps (8/arm) 
DB burpees - 10 reps 
Chest to floor push ups - 10 reps 
Fan bike - 30 seconds 70% effort 
Rest for 45 seconds or as needed 

** substitute the fan bike for stationary bike, rower, jump rope, treadmill, or outdoor sprints.  **

Adjust the seat height so that one leg can fully extend when your heel is at the lowest position.

Assault Bike (fan bike)

Hinged at the hips 

Torso parallel to the ground 

Knees soft

Holding a single kettlebell 

Pull towards your sternum 

Tap the ground on each rep. 

Remember not to raise or lower your torso

KB Gorilla Row (alternating)

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

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

10 Min AMRAP

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

Erika

Casey

Monica

W1/D1 DAY 1: Upper Body (60 Min)

Anette Solveig Grasmo

The last part! The last part!! Oooo weee the last part! Thank you ,Danny 🙏❤️

Lourdes

Woo that last round was tough but got thought it 💪🏼🔥

Lauren Ledesma

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

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

I needed a moment to catch my breath before doing the cardio finisher but I’m so glad I didn’t give up!!! Thank you Danny for being a trainer that cares❤️

Alexa

Favorite workout so far 🙌🏻❤️‍🔥

Clara

W2/D2 DAY 5: Lower Body (60 Min)

ANA PATRICIA

Loved it! I knew all the moves from before but it still felt so fun and refreshing! How do you do it? 🤩

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

In the end I almost read 20 sec burpees but it was 20 reps. Good trick to keep motivated and not at the same time

Astrid

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

During the last round I kept saying to myself, I’ll only do 3 rounds”. But I kept going and before I knew it I had completed all 5. Thank you, Danny ❤️🙏

Gordana Velkovska

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

David

Amazing! I was wondering if you had any rec of full body stretches besides your 5 min stretch on the app? Maybe even some Pilates we can incorporate the days we don’t do the interval trainings?

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

I’ve always found the high plank shoulder press one of the hardest moves due to some shoulder issues but after four rounds of challenges with you, I moved up in weights and feel way more stable! Huge for me since I’ve always had shoulder issues I’ve never been able to correct, before now

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

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