Name: Playbook - Danny Saltos - W4/D2 DAY 11: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.409Z
Duration: 60 min
Description: W4/D2 DAY 11: Full Body (60 Min)

Whitney

The last set kicked me but I got through it!

Lauren Ledesma

Great class but would be good to get some alternatives to the really hard exercises like reverse plank!

Vedrana

Irina

couldn’t do the knee tuck but i could HOLD THE REVERSE PLANK!!? that’s gotta be progress.

Kristina

Amanda Hollen

Hardest day yet!!! Love the weighted banded glute work!

Nicole

Alejandra

Rosie Wennink

Addicted to the soreness at this point! Sore=progress=growth! 🔥🔥🔥

Giselle

The finisher killed me😍😍 Finally was able to do reverse plank

Bojana

Grace

Was feeling weak today but I got myself up to do this workout. I had to modify but I got through it! Thanks for keeping me motivated!

Chelsea

David

Whoah ! Looked easier than it was , should have known better by now 🤣

Monica

Sarah Lynn

Absolute killer! Never been so entertained while working out! Your workouts really challenge me!

Andrea

We are going to move our bodies using a combination of push and pull circuits.  Incorporating both allows you to work on balance both aesthetically and functionally. 

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

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

On your knees perform a standard push up

Hands below your shoulders and fingers spread 

Make sure the crease of your elbow is facing forward and lower your chest and belly button to the ground at the same time

Kneeling Push Ups

Perform a standard squat 

Make sure to breathe and maintain an even weight distribution through both legs

Body Weight Squats

Start by standing nice and tall

Hands placed by the side of your head 

Hinge at the hips and point the butt back towards the end of the room 

Stop when your torso is parallel to the ground

Good Morning

Movement Preparation

We start by using light weight to prime our bodies and break a little sweat. I am increasing the time spent on these movements this week to challenge you a little more. 

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

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

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 (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

Pre Fatigue

Some squats and shoulders. 

We are using one of my favorite squat pattern moves, the cyclist squat. 

To Perform this you can literally use anything to elevate your heels. A bumper plate, a book, a pair of dumbbells, or a rolled up mat or towel.

Start in a single leg glute bridge. 

Right knee bent foot flat on the floor.  

Left leg straight in the air. 

With a dumbbell in your right hand press it toward the sky.  


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

Danny Press Left arm

Danny Press Right Arm

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 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

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.

This is a modification for those that don’t have a barbell.  Use a dumbbell with bands over thighs.

If you do not have an elevated surface modify yet again by during a glute bridge on the floor with weight.

Dumbbell Hip Thrust

Reps are for a total count. 

10 reps per leg = 20 reps total

Alternating Single Deadlift (Camila)

Reps are counted per knee raise. 

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

Reverse Plank Alternating Knee tuck

Block 2

PLEASE READ 

Complete 3-5 rounds
Start and end with jumping jacks + tin mans. 
Rest 30 seconds after each round by walking

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

Jumping jacks Tin Man

Side plank hip dips Left

One sit up counts as a reps

For example if the exercise calls for 20 reps that equates to 20 total sit ups and 10 chops per side.

Sit up and chop

Side plank hip dips Right

Block 3 (aerobic/abdominal finisher)

W4/D2 DAY 11: 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)

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

Nallely

Timea

W2/D1 DAY 4: Full 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!

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

Community

More workouts from Danny Saltos