Name: Playbook - Danny Saltos - W1/D3 DAY 3: Intro Workout 3 (45 Min)
Uploaded: 2024-01-15T05:56:21.535Z
Duration: 45 min
Description: W1/D3 DAY 3: Intro Workout 3 (45 Min)

Erika

Godliva Niyubuntu

Kellie

Love, love, LOVED this one. This is exactly what I need at 45. This was a good mix of weights and cardio for my heart. I don’t know if I’m in the majority of your demographic, being in my mid 40’s. However, I do love your philosophy about fitness. I hope you continue to add more classes that have both. Thank you, Danny ❤️

Lourdes

Lauren Ledesma

Indira

We are stepping it up ever so slightly into days workout so as to prepare you for next week. A bit more of a challenge today so make sure to come with a good attitude and desire to crush it! Let's go!!

3 movements for 4 rounds 

Please do not take a lot of rest in between as I want you to work through this with little to no rest.

Walking Lunges (no weight)

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

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

Bodyweight Block

I am introducing you to the Bulgarian split squat. You will need to elevate your rear leg which you can do using a chair, bench, stool, or just about anything that allows you to have about 6 inches min off the ground.

Bulgarian Split Squat Left

Bulgarian Split Squat Right

Hinged at the hips with your core braced.  

Perform an alternating row. 

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

Alternating Bent Over Row

Strength Block A

Perform all three movements in this block for 2 rounds

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

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

Alternating reverse lunge with hammer raise

With a slight hinge in the hips, lean forward 

Curl both arms to activate the biceps

Extending the elbows, flex in your triceps to squeeze at the top. 

Maintain control and DO NOT swing the weight.

Hinged Bicep Curl + Tricep Extension

Strength Block B

We have a chipper in time with this abdominal finisher. 

The format is the following 
Round 1 (40 seconds each) 
Jumping Jacks 
Sit Ups 
Leg lifts 

Round 2 (30 seconds each) 
Jumping Jacks 
Sit Ups 
Leg lifts 

Round 3 (20 seconds each) 
Jumping Jacks 
Sit Ups 
leg lifts

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Start on your back with your knees bent and feet flat on the floor. 

Hands at the side of your head. 

Sit up and bring your chest towards your thighs and exhale. 

Inhale as you lower yourself towards the ground in a controlled manner

Sit ups

Lay down on your back while holding on to a stable surface 

Exhale as you lift your legs and then thrust your hips off the ground.

Anchored Leg Lift and thrust

Abdominal Chipper

W1/D3 DAY 3: Intro Workout 3 (45 Min)

Intro to Challenge: Additional Cardio

Intro to Challenge: Daily Steps

Intro to Challenge: Modifications & Injuries

Intro to Challenge: Nutrition

Intro to Challenge: What to Expect

Cecilia

Ivana

W1/D1 DAY 1: Intro Workout (40 Min)

Paola

I think this is one of my favorite workouts 🥰 thank you both!!!

Carolina

Thank you Danny and Rachel! Getting me back on track the best way possible 💪🏼

W1/D3 DAY 3: Intro Workout 3 (45 Min)

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