Name: Playbook - Danny Saltos - W1/D4 Week 1 Bonus Workout
Uploaded: 2024-01-30T01:45:28.415Z
Duration: 30 min
Description: W1/D4 Week 1 Bonus Workout

Tania

susan

Frida

This was a great reset! I had to take a break from the challenge and this was my first workout back- feeling so good after!

Allie

Uuuf!!! Thank you for adding the 5-minute cool down. I really appreciated it and wouldn't have done it otherwise. 🔥

Nallely

This is your “bonus” workout but in reality it’s just trainer reverse psychology because I know 99% of you are going to do it even though it’s not mandatory

Perform each move (5 total) for 1 min each.

	1.	Warm-Up (5 minutes):
	•	Jumping jacks: 1 minute
	•	High knees: 1 minute
	•	Butt kicks: 1 minute
	•	Arm circles: 1 minute
	•	Bodyweight squats: 1 minute

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Pick those knees up like you're running from a bear. 

Don't forget to use your arms and keep your gaze straight ahead

High Knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

Performing arm circles involves standing with your feet shoulder-width apart and extending your arms parallel to the ground. Then, move your arms in circular motions, either clockwise or counterclockwise. This simple exercise helps improve shoulder flexibility, warms up the shoulder joints, and enhances blood circulation to the arms. It’s commonly used as a warm-up activity before engaging in more strenuous exercises.

Arm circles

Simple but effective at preparing the body for an actual loaded movement.

Bodyweight Squats

Warm up Block

HIIT Circuit (20 minutes):
Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit three times.
	•	Jump squats
	•	Burpees
	•	Mountain climbers
	•	Push-ups
	•	Plank with shoulder taps

Jump Squat

Start in high plank position and hop both feet up towards your hands in a wide stance. 

Lift your hands off the mat and raise your chest but keep your butt down and knees bent. 

Repeat by lowering hands to the mat and hoping your legs back out into a high plank position.

Burpee to Half Stance

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

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 in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

20 Min HiiT Style

Recover for 2 mins by walking, marching in place, or just pacing around.

This is an active recovery where you walk on a treadmill, cycle on your bike, march in place, or pace around your living room

Active Rest

Strength Training (3 minutes):
Perform each exercise for 1 minute, with no rest in between.
	•	Bodyweight lunges
	•	Tricep dips (using a chair or bench)
	•	Plank (elbows)

Keep your torso upright with your shoulders back and down. 

Drop the back knee so that it bends and your thigh should be perpendicular to the ground. 

Repeat

Alternating Lunges in place

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

Bench dips

Low plank

Strength block

Cool Down (5 minutes):
	•	Forward fold stretch: 1 minute
	•	Seated hamstring stretch: 1 minute
	•	Chest opener stretch: 1 minute
	•	Child’s pose: 1 minute
	•	Slow, deep breathing: 1 minute

A forward folded stretch involves bending at the waist and reaching towards the toes while keeping the legs straight. This stretch primarily targets the hamstrings and lower back, promoting flexibility and relieving tension in the posterior chain of muscles. It's a simple yet effective exercise.

Forward fold stretch

The seated hamstring stretch involves sitting on the floor with your legs extended straight in front of you. Slowly reach forward, aiming to touch your toes or as far as comfortable, feeling a gentle stretch along the back of your thighs. Keep your back straight and hold the position to promote flexibility in the hamstring muscles.

Seated Hamstring Stretch

The chest opener stretch is performed by standing tall with feet shoulder-width apart. Interlace your fingers behind your back, straighten your arms, and lift them slightly. Open your chest by squeezing your shoulder blades together and lifting your arms, allowing a gentle stretch across the chest and shoulders. Hold the position to improve posture and release tension in the upper body.

Chest Opener Stretch

To perform Child's Pose, start by kneeling on the floor with your big toes touching and knees spread apart. Sit back on your heels and extend your arms forward on the ground, lowering your torso between your thighs. Rest your forehead on the floor and relax your arms by your sides or extend them in front for a deeper stretch. Breathe deeply, allowing your spine to lengthen and promoting relaxation in the back, hips, and shoulders.

Child’s Pose

Sit or stand comfortably, placing your hands on your lap or by your sides. Inhale slowly through your nose, expanding your diaphragm, for a count of four. Hold your breath for a brief moment, then exhale slowly through pursed lips for a count of six. Focus on the sensation of your breath and repeat this process for one minute, allowing the deep breaths to promote relaxation and a sense of calm.

Deep Breathing

Cool Down

W1/D4 Week 1 Bonus Workout

Lauren Ledesma

Kicked my booty but feel great !! Day 1 off to a good start

Margaret

Danny nevers lets us down with his workout..I am literally sweating and shaking😅

Bina

W1/D1

Gwen

W1/D2

Paola

W1/D3

Crushed it!!!! Feel so good starting week 2

Lorena

W2/D1

W2/D2

Anette Solveig Grasmo

W2/D3

My calves haven’t been the same since the first time we did jump ropes a while ago and then again last week. The ball of my foot is so tight!! And now jumping jacks for a min. Danny help!!

Heather

W2/D4 Wk2/D4 Bonus Workout

It's fire 🔥🔥🔥 thank you 💪💪

Carla

Great workout to start my morning!! 🚀🥰

W3/D1

Great one! Took me 70 minutes though! You're the best!

Charles

Although these workouts are shorter than the Beach Body ones, I might say they are harder. The HIIT parts just kill me 🥵🥵 and I used to be a HIIT girl, but nowadays I prefer weight training. But I love that this program is shorter:)

W3/D2

Indira Casahonda Merino

I thought 1 min of mountain climbers was a bad thing, that was until I get 1 min of jump lunges 🥵🥵🥵 on the same round.. twice! 🥵🥵 Danny's trying to kill us 💪💪 Love it!! Thank you so much

W3/D3 Wk3/D3

W3/D4 Week 1 Bonus Workout

Felt great to start the morning with this!!! Thank youuu

W4/D1

Woohoo!! That felt great! Thanks Danny 🙏🏼

Good work out! But could we incorporate more ab work? They need a bit of toning and strengthening for better balance and overall better form

🔥🔥🔥 The last part!!! Thanks Danny 🙏❤️

Lourdes

W4/D2

W4/D3

W4/D4 Wk4/D4 Bonus Workout

Woo! That was tough but feeling really good now

Annalisa

Phew! Tough but I can feel my legs getting stronger! Loved it.

Alicia

W5/D1

😭😭😭 but it’s in the books. The jump rope kills my calves

👏🏻👏🏻 I can def feel progress, especially with the hip dips.

W5/D2

Danielle

W5/D3

W5/D4 Wk2/D4 Bonus Workout

Nicole

Keep pushing forward! Overcame a challenge on wk 2 of this challenge, but didn't let it hold me back. Persistence is key! LFG!!!

W6/D1

Ahhhh thank you for adding the cool down at the end. ❤️🙏

W6/D2

Wahoo!! I had a setback in the first week of the challenge and had to rest for a couple weeks, but so glad I got back into it! Feeling stronger, more at home in my body, and more focused! Thank you!!

So good! Definitely feel stronger and more toned than when I first started. Can’t wait for the next challenge!

Great! I can do most of these exercises and am starting to feel I can move through the reps quicker.

W1/D4 Week 1 Bonus Workout

Community

More workouts from Danny Saltos