Name: Playbook - Danny Saltos - W2/D4 DAY 8: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.455Z
Duration: 60 min
Description: W2/D4 DAY 8: Full Body (60 Min)

great workozt, I did longer breaks for start, but next time I will follow timer 🔥🔥

samakova

Mariya

Jess

Great workout! Will put you in a the best Friday mood! 🥳

Rabab

This might have been my favorite workout of yours so far - such a variety of moves it killed my whole body

Natalie

Tracy

Full body gym version.  

We get after it every last day of our program.  I love full body workouts because they are the most challenging strength and cardio wise.

This cardio hot start isn’t nice and I won’t apologize for that.

We want to start at a 6 or 7 intensity

Adjust the seat height so that one leg can fully extend when your heel is at the lowest position.

Assault Bike (fan bike)

Reps are counted per leg. For example if the exercise calls for 10 reps that equates to 10 per leg. 

Start with your right foot on the bench. 

Press through your heel to lift your body and pistol the left knee past your hips.  

With control, lower yourself down to the ground and repeat.

Bench step ups LEFT

Bench step ups RIGHT

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

Cardio Hot Start

The title of the circuit should give you fair warning about where we are heading this workout.

You’ll need your landmine area and then you can do your knee tucks and leg lifts without occupying too much space at the gym

Find a natural stance for your squat.  I’m ok with your toes pointing out slightly for this exercise. 

Inhale as you lower your body and stand up and press overhead in one smooth motion

Landmine squat and press

Alternating knees 

Each knee tap is a rep 

Exhale when bringing the knee towards your elbow

High plank knee to elbow

Keep the dumbbells overhead with your arms locked out. 

Slowly lower your legs (do not let them touch the ground) 

Return to start as you exhale and lift your legs

DB leg lifts

Oh me oh my!

Biceps and Triceps! Welcome to the gun show!

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

Bench dips

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

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

Arms

This circuit combines compound movements to target the upper and lower body annnddd some abs

Using DBs or a kettle bell 

Perform a deadlift and as you return to standing position pull the Weight up towards your chin leading from the elbows.

Deadlift into upright row

Perform a rear step and keep you back leg straight 

Hinge slightly at the hips and let your chest line up over your front thigh 

Perform a lateral raise to target your shoulders and upper back

Alternating Straight leg reverse lunges and lateral fly

Start by laying flat on your back. 
Hands at the side of your head with elbows opened. 
Exhale as your rotate to bring your right elbow to your left leg.

AB Straight Leg Bicycles

Multiple Muscle Groups

Complete this aerobic finisher by completing 3 rounds of the circuit with as little rest as possibel

Jump Rope

Alternating Bench step ups

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

Aerobic Finisher

W2/D4 DAY 8: Full Body (60 Min)

Add a modification for the leg raises I’m short I had to jump off and then climb on the machine to reach the bars

Arely

Giorgia Cardia

Georgia

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

Godliva Niyubuntu

You the best man! I've tried many trainers but you give the best balanced workouts for me. Over the past 4 years I have dropped 40 pounds and kept it off but most importantly, I'm in great shape and feel great! Thank you x100!

Charles

Daisy

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

The last 6 minutes… dead! 

Haha! Loved it!!

Grace Hatfield

Alejandra

W1/D3 DAY 3: Full Body Follow Along (60 Min)

Alexandra

Melissa

W1/D4 DAY 4: Full Body (60 Min)

Perfect!!!!!! My arms were shaking with the last round of  push ups

David

W2/D1 DAY 5: Upper Body (60 Min)

Jonna

You can find me in child's pose for the next three weeks after this workout

Isabel

W2/D2 DAY 6: Lower Body (60 Min)

W2/D3 DAY 7: Free Day! (60 Min)

Margarit

W3/D1 DAY 9: Upper Body (60 Min)

I thinks i harmed myself in the barbel sumo squatt 🥺

Bristol

Mirla

W3/D2 DAY 10: Lower Body (60 Min)

W3/D3 DAY 11: Free Day! (60 Min)

Amazing! Would love more like these 😊😊

W3/D4 DAY 12: Full Body (60 Min)

Sandra

W4/D1 DAY 13: Upper Body (60 Min)

Nallely

W4/D2 DAY 14: Lower Body (60 Min)

W4/D3 DAY 15: Free Day! (60 Min)

I feel like I'm revealing a big secret here... Great workouts for guys too

Giselle

W4/D4 DAY 16: Full Body (60 Min)

W5/D1 DAY 17: Upper Body (60 Min)

W5/D2 DAY 18: Upper Body (60 Min)

W5/D3 DAY 19: Free Day! (60 Min)

Too long the first circuit took me 30 min to finish

Lorena

W5/D4 DAY 20: Full Body (60 Min)

W6/D1 DAY 21: Upper Body (60 Min)

W6/D2 DAY 22: Lower Body (60 Min)

W6/D3 DAY 23: Free Day! (30 Min)

Finished the whole prograaaaaam!!! Im so excited, love love your workouts

W2/D4 DAY 8: Full Body (60 Min)

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