Name: Playbook - Danny Saltos - W2/D1 DAY 4: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.269Z
Duration: 60 min
Description: W2/D1 DAY 4: Full Body (60 Min)

Nicole

Being shape is better than being out off shape! Let’s go! 😮‍💨

Nallely

Timea

Aslihan Gul

Charles

took a break from strength training for a while due to a injury and i’m slowing getting back to it… forgot how AMAZING your workouts are!!!! thank you so much

Shannon

starting 2022 right 👊🏼🤙🏼💪🏼

Kristina

Amanda Hollen

Calina

Amazing! What is the best way to clock these work outs in the lose it app? If you happen to know! Also I know you mentioned doing Pilates in between the 3 a week. Would lagree Pilates be ok? What are the difference in benefits between lagree Pilates and reformer Pilates? Thanks !! ❤️❤️

Whitney

Loved the ab moves sprinkled throughout and the finisher was awesome too !!

Alejandra

At this point it no longer about finishing it, it’s about feeling burn in every single rep and making each count! Thank Danny that’s was 🔥🔥🔥

Giselle

Your trainings are one of the best things that happened since the pandemic started!

Gordana Velkovska

Grace

Dolma

David

Bojana

Irina

Different types of lunges, mountain climbers, side plank dips... That was basically all my most dreaded movements in one workout 😂 not sure how I'm still alive but I burned over 400 calories and I feel great now that's over lol thanks for another great session Danny!

Today’s class was great! Didn’t feel the need to cry lol ….progress 💪🏾

Veronica

Have a lot on my mind so mentally this one was super tough - but I got it done

Sarah Lynn

Now we are ready to go! Week 2 starts off with another full body workout and we are going to challenge you some more.  

This workout is a more aerobic in nature so be prepared to have your heart rate elevated throughout this workout. 

Make sure to follow the prescribed reps or times for each exercise.  MODIFY AS NEEDED! 
Also, my workouts tend to be on the longer side. If you are short on time skip one round from the warm up and one round from the 3 and/or 4th circuits.

These movements set the tone for the workout. They send messages to the muscles that we are about to start working.

In a controlled manner 

Bring the dumbbells to the sides of the hips and travel around the world till the dbs are overhead. 

Lower and repeat the motion

Around the world shoulders

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

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Bodyweight Alternating Lateral Lunge

**My client is using a Bosu for this YOU do not need to

Start in a low plank position on the floor (forearms) 

Walk one hand up at a time. 

Maintain a straight body. Glutes, core, and thighs engaged.

Plank Walk Up

Movement Prep

Pre fatigue is a principle meant to  fatigue smaller muscle groups prior to training larger muscles or multi joint movements.

Stay light on your feet and twist your lower body as you keep your arms up and bent.

Twist and hop

Perform a lateral shuffle about 5 paces to the right and perform a squat jump. 

5 paces back and perform another jump.  

**Modification**
If you cannot perform the jump you can just perform a squat at each end

Shuffle and jump

Lay on your back with your legs fully extended And arms stretched above your head

Roll up and reach for your toes. 

Roll back down sucking in your belly button and stretch your arms overhead for each rep

Full body sit up and stretch

Pre Fatigue

This circuit is meant to be performed for consistency and done at a 6 or 7 intensity.  
You are not looking to burn out but keep an elevated heart rate but should be able to talk during it.

Start by having your hands at the side of hips as you would with an actual jump rope

Imagine utilizing the same mechanics as you would normally use with a rope and stay light on your feet

Jump Rope (no rope)

Perform this movement for time and stay low in a half stance at top of the movement. 

**modification**
You can always walk your legs out one at a time instead of jumping.

1/2 Burpee

Hands underneath your glutes with palms down.  

Shoulders lifted and chin tucked 

Switch between the two movements every 5 seconds.

AB Flutter + Scissors

TWD Aerobic Go

Bird dog row is one of my favorite complex movements. It recruits the core, back, and glutes. If you don’t have a bench to perform this on you can do it on the floor 

The crab walk into mountain climbers is a brutal movement but remember to go at your own pace.

Complete 3 rounds with minimal rest

Holding a dumbbell in your left hand 

Hold on to the bench with your right hand and lift your right leg straight back 

Maintain and tight core and row with your left hand

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

Bird dog Row

With your right knee down and left foot forward 

Holding a KB or DB (10, 15, or 20lbs) 

Start with the dumbbell down to your right and rotate up to your left keeping your arms straight.  

Perform prescribed reps per side. For example if the exercise calls for 12 reps that equates to 12 reps per side.

Kneeling Weighted Rotations

Start in a crab position with hands facing away from you 

Walk about 4 paces up and transition into a high plank and perform 4 mountain climbers 

Return to your crab position and walk down 4 paces 

Transition back to mountain climbers for 4 reps 

Repeat the pattern

Crab walk into mountain climbers

Block 1

Strict form on all my circuits but pay attention to the examples in this one.  

Watch the videos and make sure you keep your form tight.

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

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

With your right elbow drawn in to meet your right knee. Hold on a static position 

With your left leg extended and toe pointed flutter your leg up and down while hovering off the ground. 

Repeat prescribed time for each side. For example if the exercise calls for 20 seconds that equates to 20 seconds per side

Iso crunch flutter

Block 2

**Please read **

We have done this finisher before but now I am making it an AMRAP finisher. 
As Many Rounds As Possible 

Complete 6 reps of each move for as many rounds as possible in 6 min minutes. 
Write down how many rounds you complete so that you can test yourself again in a few weeks.

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

With both feet on an elevated surface (bench, sofa, chair, box, or something with minimum 6 inch height). 

Drop your hip and tap the ground.

If the exercise calls for 15 reps that equates to 15 reps per side.

Elevated side plank hip tap

With a weight in your hands (5-15LBS) 

Raise your legs and arms to meet in the middle while you exhale

Lift your shoulders and press the weights toward your feet

Weighted V ups

Block 3 (AMRAP finisher)

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

Great! Had a good sweat, feeling stronger and enjoyed this before heading to work. Got some good back stretches in as well! Thank you!

Arely

Godliva Niyubuntu

W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)

Torrey

Enjoy these home workouts! My body is feeling it and I am happier I can do this at home before work - without a time crunch.

happy to be back on track again with the programs I love most🥹

Daniela

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

Great workout! Those burpees and mountain climbers… lol not a favorite. I stayed motivated though and finished!

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

Enjoyed this but at block 3 had to combine reps as I can’t get this done in an hour. Having 2 rounds sometimes would be nice versus 3 rounds.

Happy New Year! Let’s gooooo 2024! 💫💫💫💫

Casey

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

Indira Casahonda Merino

The reverse plank was challenging. Had to modify. But everything else was 🔥. Thank you, Danny ❤️🙏

Lourdes

The armwrap is wrong. Does not match description with the videos

Carmen

W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)

Great workout prior to starting my day! Thank you! I Broke out with a good sweat and am feeling energized!

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

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