Name: Playbook - Danny Saltos - W1/D3 Week 1/ Day 3
Uploaded: 2024-04-02T18:21:17.526Z
Duration: 40 min
Description: W1/D3 Week 1/ Day 3

Happy Friday!! Thank you , Danny ❤️🙏

Lourdes

Day 3 after travel day, but kept up the 10K steps and 45 minute yoga everyday!

Maria

Week 1 Day 3: Full Body Endurance & Cardio Blast

This full-body session aims to enhance muscular endurance and cardiovascular fitness. You’ll tackle a variety of exercises, including goblet squats and push-ups, to work different muscle groups. Intense cardio intervals on the rowing machine and moderate jogging on the treadmill are interspersed to keep your heart rate up and maximize calorie burn.

Choose a pace that is easy and sustainable. The goal here is to warm up the engines.

Treadmill Warm Up

This mix of strength and cardio is going to be more challenging because of the physical demands the workout places on the body. Since it is a full body routine the demand on the muscular and cardiovascular system are far greater than before. 
* kettlebell goblet squats 
* push ups 
* Single arm db row 
* 2 minutes of rowing or cardio of choice.

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

In a high plank position perform a push up

Strong core, glutes engaged, lower yourself to the ground keep your elbows angled in slightly (not flaring out) 

Inhale as you lower yourself and exhale as your return to start

Push Ups

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 DB Row

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

Rower

Circuit #1

*db deadlifts 
* db hammer curls 
* tricep dips 
* 3 mins of treadmill run (40 sec)/jog (20)

Hinge at the hips as you push your butt back 

Slight bend at the knees as you lower the dumbbells toward the ground  

Maintain a flat back throughout 

Squeeze in your glutes as you return to standing position

DB Deadlift

With your bench at an angle, feet flat, arched back, shoulder back, lower your arms to full extension maintaining a neutral grip.

Incline DB hammer curls

Do not collapse forward.  Make sure to keep your shoulders back and chest open

Bench dips

You will be running for 3 minutes. 

40 second RUN / 20 second JOG x 3 sets

Treadmill Run/Jog

Circuit #2

W1/D3 Week 1/ Day 3

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

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

W1/D1 Week 1/ Day 1

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

W1/D3 Week 1/ Day 3

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