Name: Playbook - Danny Saltos - W4/D1 DAY 10: Full Body (45 Min)
Uploaded: 2023-03-17T16:13:24.905Z
Duration: 45 min
Description: W4/D1 DAY 10: Full Body (45 Min)

This was absolutely great workout.!😅😰😓💦

Bina

Lourdes

We have arrived, the last sprint to the finish line..

We will be performing a series of complex movements that will fire up the engines in preparation for the workout ahead

Hinge at the hips with your chest parallel to the ground. Maintaining a tight core, perform an alternating cable fly. 

Reps are counted per arm. For example a fly with the left arm and one  with the right counts as 2 reps.

Alternating bent over fly

Reps are counted as a total for example if the exercise calls for 20 reps that equates to 10 reverse lunges on your right leg and 10 reverse lunges on your left leg

Holding a thigh loop in your hands 

Perform an alternating reverse lunge as well as a row. 

One arm should stay locked out while you pull with the other arm.

Band Archer Reverse Lunge

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

Quickstart 🔥

Being our final week I want you to push yourself. Do not be afraid to be uncomfortable. Trust me! 

This strength block is 3 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.

Sit on the floor with a dumbbell in each hand 

V formation with your legs and sitting nice and tall 

Perform an alternating shoulder press. 

If the exercise calls for 20 reps that equates to 10 reps per arm

Alternating Z press

Start with your feet together. 

Sticking to one side, step back with your left leg and perform a reverse lunge. 

As you bring your foot back to start pistol your knee with power to perform a single leg pistol hop. 

Repeat.

Reverse Lunge and Pistol Hop LEFT

Reverse Lunge and Pistol Hop RIGHT

Jump Squat

Strength Block A

This block has two 2 rounds of 3 movements.

Perform prescribed reps per leg 

Start by holding the weight in your Right arm. 

Hinge at the hips, soft bend in the standing Left knee, and lower the dumbbell towards the ground. 

Stop at shin height below the knees and return to standing position.

Single Leg Deadlift LEFT

Single Leg Deadlift RIGHT

Keep hips elevated and glutes engaged throughout the movement

Glute Bridge DB Fly

Strength Block B

You will perform each exercise in sequential order and then repeat.

Start off in a strong plank position with your hands below your shoulders, and your navel pulled in towards your spine with your butt engaged hinge upwards, driving the hips up using your core not just your upper body

Plank to Pike (NYSY)

Keep your torso upright as you perform an alternating reverse lunge. 

Each step back is a rep.

Alternating Reverse Lunge

Modify by bending your knees slightly and placing your hands under your glutes

Ab  circles (floor)

Gentle hop from left to right.  Make sure three points touch 
Back foot 
Front foot 
Opposite Hand

3 point ice skaters

Start with 2 dumbbells 

Hop back into a high plank 

Hop wide with both feet landing outside of your hands 

Stand up and raise the dumbbells overhead

Devils Burpee

Time Ladder

W4/D1 DAY 10: Full 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

Good, but I’m curious. When you say4 rounds of 4 exercises, do I do each individual excercise 4 times or cycle through the 4 exercises as a group 4 times. So AAAA-bBBB… or ABCD.ABCD.ABC…

Paola

Better late than never!! Deceptively challenging but soo good! Danny the master of disguised kickass work out 💪

Deepti

Jennifer

W1/D1 DAY 1: Intro Workout (40 Min)

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)

Kellie

Love, love, LOVED this one. This is exactly what I need at 45. This was a good mix of weights and cardio for my heart. I don’t know if I’m in the majority of your demographic, being in my mid 40’s. However, I do love your philosophy about fitness. I hope you continue to add more classes that have both. Thank you, Danny ❤️

Lauren Ledesma

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

Sara Yousuf

This circuit burns don't underestimate this workout.

Lorena

Terri

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

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

Ana Paola  Jimenez arriola

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

Carmen

Yes!! Yes!! Yes!! This was awesome. More of these 45 minute videos that work everything. Thank you Danny❤️🙏 This is exactly what I need at my age.

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

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

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?

The finisher was killer! Thank you 🙏 ❤️

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

W3/D3 DAY 9: 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 ❤️🙏

This one is one of my favorites! 🔥💪🏼

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

Another great one! Thanks Danny ❤️🙏

Erika

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)

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

Tanya

First workout. Took a minute but got a new bike and getting back on the plan. Thanks as always

evan

Thank you. 20 minutes and definitely got my heart going

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!! ❤️‍🔥🔥

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

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