Name: Playbook - Danny Saltos - W3/D2 DAY 8: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.532Z
Duration: 60 min
Description: W3/D2 DAY 8: Upper 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 ❤️🙏

Lourdes

Gordana Velkovska

Ajeng

We are focusing on upper body today 💪🏽💪🏽

During the movement prep and pre fatigue rounds use light weights (3lbs or 5lbs).  

For the working blocks make sure to use heavier weights for the movements that allow you to push yourself.

We prime our bodies using just our bodyweight and light weights  so that we send the signals from our brains to our muscles to get ready to work

**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

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

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly

Movement Preparation

We start by using light weight to prime our bodies and break a little sweat

**if you are short on time only do 2 rounds

Start in a high plank position (use light weight 5 or 6lbs) 

Step your right foot to the outside of the right hand/dumbbell

Rotate and press to the sky 

Return to start and repeat on the other side

If the exercise calls for 12 reps that equates to 6 reps per side

High plank step up and press

With two dumbbells at the shoulders. 

Perform a jumping jack while pressing the dumbbells overhead (similar to a shoulder press but much more dynamic)

Weighted Jumping Jacks

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

Pre Fatigue

Shoulders, back, and core…but make it fun!

Remember what I said at the beginning of this challenge.  These workouts are longer because im including more sets. We are doing 4 rounds. If you are really short on time you can do 3 rounds

Sitting on the floor with legs fully extended out in front of you. 

Perform a shoulder press pushing both weights towards the sky.  

Lower in a controlled fashion. 

Make sure to keep your abs engaged and sit upright throughout the movement.

L Sit Shoulder Press

Start with a wide stance. 
Bend forward to rest your forearm on your knee. 
With the other arm grab your dumbbell and pull towards your rib cage to bring the dumbbell as high as possible.

Single Arm Chainsaw Row Left

Single Arm Chainsaw Row 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

Make sure to focus on form and keep your reps strict. Do not cheat and modify as needed. If you cannot complete the prescribed reps with good form then only complete what you can.

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

Perform equal reps per side. 

If using a band - attach the band to the opposite foot of the arm that is rowing.  

If the exercise calls for 10 reps that equates to 10 reps per side.

Band cross body row Right

Band cross body row Left

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

Block 2

PLEASE READ 

Complete 5 rounds (no exceptions!)

2:2 ratio. Complete two jumping jacks and follow with alternating tin mans

Jumping jacks Tin Man

Holding a weight with arms locked out 

Perform a sit up and make sure your bicep are in line with your ears at the top of the movement.

You can anchor your legs using anything - heavy dumbbells, sofa, or something heavy enough to hold your feet in place.

Anchored sit up (weighted)

Side plank hip dips Left

Side plank hip dips Right

Block 3 (aerobic/abdominal finisher)

W3/D2 DAY 8: Upper 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 🙏❤️

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

Kristina

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

Nallely

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

Shannon

W2/D1 DAY 4: Full Body (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

Andreina

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

David

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?

Giselle

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 👌🏽

Georgia

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 🐂 🔒🔒

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

Community

More workouts from Danny Saltos