Name: Playbook - Danny Saltos - W2/D1 DAY 4: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.550Z
Duration: 45 min
Description: W2/D1 DAY 4: Lower Body (45 Min)

Mr. Daniel

Sara Yousuf

This circuit burns don't underestimate this workout.

Lorena

Terri

ANA PATRICIA

Indira

Week 2 has officially begun and now we take the leap to push a little harder. The workouts this week are going to be slightly more challenging and that's what we want! Let's go team!

Perform 3 round with no breaks of the following 

SQUAT TO HEEL RAISE 
PUSH UPS 
SIT UPS

Start in a standing position with a normal squat stance.

Hinge at the hips and bends knees so that your hips travel down and stop when your thighs are parallel to the ground. 

Stand by up and lift your heels as you reach the top

Squat to heel raise

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

With your feet anchored on a stable surface 

Perform a sit up and exhale as your bring your chest to your thighs. 

Inhale as you lower your back to the mat.

Anchored Sit ups

Bodyweight Block 1

This strength block is 2 movements for 3 rounds.  Remember focus on form and keep your technique strong

Do not rest more than one minute in between each circuit. Meaning that you perform both movements back to back and then you rest.

DB Sumo Squat

Perform a curtsy lunge and squat jump in between each rep.  

Each curtsy lunge counts as a rep. 
Perform a squat jump after each curtsy lunge.

For example if the exercise calls for 20 reps that equates to 10 curtsy lunges per leg.

Curtsy Lunge and Squat jump combo

Strength Block A

This block has two 2 rounds of 3 movements.

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

Renegade Row

Strength Block B

Every minute on the minute (EMOM) 

For this Emom, we will be performing two different movements. Meaning every minute you will alternate between two different movements.

Jump rope - perform 30 skips with or without a rope 
Burpees - you will perform 8 reps **FOR THE FINAL MINUTE OF BURPEES YOU WILL DO AS MANY BURPEES AS POSSIBLE FOR THE ENTIRE MINUTE 

Minute 1 - Jump rope
Minute 2 - burpees 
Minute 3 - jump rope
Minute 4 - burpees
Minute 5 - jump rope  
Minute 6 - Burpees
Minute 7- jump rope 
Minute 8 - Burpees for the full minute

Modify by doing jumping jacks OR perform without a rope

Jump Rope

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

8  Min EMOM

W2/D1 DAY 4: Lower Body (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

Godliva Niyubuntu

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 💪🏼

Stephanie

W1/D2 DAY 2: Intro Workout Follow Along (25 Min)

Erika

Kellie

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

Arely

The best, the only thing she music is so loud 💕

Ana Paola  Jimenez arriola

W2/D2 DAY 5: Upper Body Follow Along (20 Min)

Nice circuits to get back into the swing of things!

Those bridge flutes burnnn!! Definitely loving these workouts!

Astrid

W2/D3 DAY 6: Full Body (45 Min)

Lauren Ledesma

W3/D1 DAY 7: Full Body (45 Min)

Sonja

The best like always I need everyday workouts🫶🏻❤️‍🔥

On the lunges, should the weight distribution be to the front leg or back leg or both equally?

W3/D2 DAY 8: Lower Body Follow Along (25 Min)

Diane

W3/D3 DAY 9: Full Body (45 Min)

This was absolutely great workout.!😅😰😓💦

Bina

Lourdes

W4/D1 DAY 10: Full Body (45 Min)

The last 40 seconds were KILLER!! Thank you Danny ❤️🙏

W4/D2 DAY 11: Full Body Follow Along (25 Min)

Veronica

Just what I needed this morning. Thank you , Danny ❤️🙏

W4/D3 DAY 12: Full Body (45 Min)

Never done a sumo uppercut move. Thanks for adding variety ❤️🙏

W5/D1 DAY 13 - Bonus Week: Lower Body (45 Min)

Another great one! Thanks Danny ❤️🙏

W5/D2 DAY 14 - Bonus Week: Booty & Arms (25 Min)

The last 12 minutes were invigorating! Also, the Abs flutter & scissors portion was KILLER!! Thank you, Danny ❤️🙏

W5/D3 DAY 15 - Bonus Week: Full Body (45 Min)

Perfect way to warm up on this cold and rainy morning. Thank you , Danny ❤️🙏

W6/D1 DAY 16 - Bonus Week: Lower Body (45 Min)

W6/D2 DAY 17 - Bonus Week: Booty & Legs Follow Along (25Min)

Giselle

W7/D1 Extra: Quickie Booty (15 Min)

Love this!! I did five rounds instead and it’s 🔥🔥🔥

Tanya

Feeling good after that one, I paired it with a 2.5 mile walk and it was perfect!

Christie

Amazing short workout when you don’t feel like doing much but want to move your body! I added one more round 🔥🔥

W7/D1 Extra: Quickie Full Body Follow Along (20 Min)

W7/D3 Extra: Quickie AMRAP Strength & Cardio (12 Min)

The only thought I had during the last 20 min: “it would be a good time for my phone to run out of battery” 
that was horrible but it felt good!! ❤️‍🔥🔥

W2/D1 DAY 4: Lower Body (45 Min)

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