Name: Playbook - Danny Saltos - W2/D1 DAY 4: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.265Z
Duration: 60 min
Description: W2/D1 DAY 4: Full Body (60 Min)

Kristina

Nallely

Shannon

Andreina

Giselle

David

Is there an alternate move for crab ? It’s a tad hard on my wrists . Thanks!

Whitney

Killer, absolute killer ! But awesome ! Thank you 😊

Georgia

All of my least favorite movements in 1 workout. Didn’t want to do it but got it done 💪🏼

Sarah Lynn

Version 2.0 of week 2 is no joke! We start with full body movements but utilize push pull combos. 

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.

We are keeping it short because we have an added element in today’s workout. Complete 2 rounds of the prefatigue.

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)

Modify by stepping out instead of jumping.

3 point ice skater

Key things to remember with this movement are to maintain control and don’t speed it up until you are 💯 with the proper form.

Beast Step Through

TWD Jump Start

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 Left

Kneeling Weighted Rotations Right

Start in a crab position and reach your right hand to your left toe.  Make sure to maintain a strong core and not allow your hips to move

Crab toe tap

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

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 Right side

Iso crunch flutter Left Side

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

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 8 reps of each move for as many rounds as possible in 8 min minutes. 
Write down how many rounds you complete so that you can test yourself again in a few weeks.

Start in a traditional mountain climber position (high plank). 
Hands below your shoulders. 
Ab engaged. 
Perform 4 mountain climbers and 1 jump (4:1)

Mountain Climbers into Jump

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)

Erika

Casey

Monica

W1/D1 DAY 1: Upper Body (60 Min)

Anette Solveig Grasmo

The last part! The last part!! Oooo weee the last part! Thank you ,Danny 🙏❤️

Lourdes

Woo that last round was tough but got thought it 💪🏼🔥

Lauren Ledesma

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

Killer workout! Those lateral lunges - OUCH!

Charles

Fabulous!! Couldn’t have asked for a better workout. You’re the BEST! 💪🏼💯💪🏼

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

I needed a moment to catch my breath before doing the cardio finisher but I’m so glad I didn’t give up!!! Thank you Danny for being a trainer that cares❤️

Alexa

Favorite workout so far 🙌🏻❤️‍🔥

Clara

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

ANA PATRICIA

Loved it! I knew all the moves from before but it still felt so fun and refreshing! How do you do it? 🤩

W2/D3 DAY 6: Full Body (60 Min)

In the end I almost read 20 sec burpees but it was 20 reps. Good trick to keep motivated and not at the same time

Astrid

W3/D1 DAY 7: Lower Body (60 Min)

During the last round I kept saying to myself, I’ll only do 3 rounds”. But I kept going and before I knew it I had completed all 5. Thank you, Danny ❤️🙏

Gordana Velkovska

W3/D2 DAY 8: Upper Body (60 Min)

Amazing! I was wondering if you had any rec of full body stretches besides your 5 min stretch on the app? Maybe even some Pilates we can incorporate the days we don’t do the interval trainings?

W3/D3 DAY 9: Full Body (60 Min)

I’ve always found the high plank shoulder press one of the hardest moves due to some shoulder issues but after four rounds of challenges with you, I moved up in weights and feel way more stable! Huge for me since I’ve always had shoulder issues I’ve never been able to correct, before now

Natalie

W4/D1 DAY 10: Full Body (60 Min)

Blanca

Awesome training and ne hour of sweat!😅😅😅

Giorgia Cardia

W4/D2 DAY 11: Full Body (60 Min)

Amazing! I had not got on a treadmill in such a long time, So good!! Thank you! 💪🏼

First circuit after the warm-up was very hard 😣 but i made it through 😃

Mariya

Halah K

W4/D3 DAY 12: Full Body (60 Min)

Lorena

Amazing, noticed it’s taking longer to get me to sweat so I can tell the endurance and conditioning is building up! So excited to keep growing with you Danny!

W5/D1 DAY 13: Full Body (60 Min)

Thanks for a great year of workouts!! Keep them coming! Your workouts really are the best for me and I've tried them all!!

Chrissie

W5/D2 DAY 14: Full Body (60 Min)

those rounds you say look easy but to “trust the process.” yeah those ended up being the hardest 😂🤣

W5/D3 DAY 15: Full Body (60 Min)

Paula

Laura

W6/D1 DAY 16: Legs & Back (60 Min)

Those bear crawls are the WORST…until I see those triceps comin in hot!💪🏻💪🏻

Michelle

My arms are about to fall off after that finisher 🥵

First workout since having Covid! That was brutal (but in a the best way) THANKYOU 👌🏽

W6/D2 DAY 17: Upper Body (60 Min)

Your workouts are awesome and thanks so much man!

Single arm planks! 😮‍💨😮‍💨😮‍💨

Challenging final session of 6 week program. The 🐶's 🐂 🔒🔒

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

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