Name: Playbook - Danny Saltos - W5/D3 DAY 15: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.491Z
Duration: 60 min
Description: W5/D3 DAY 15: Full Body (60 Min)

Lauren Ledesma

my favorite thing about these workouts is that they’re hard, but never anything i can’t handle 👊🏼 love that sweet spot

Kristina

Finisher was killer for my shoulders 😄

Mariya

Shannon

Drowning in my sweat, so freaking good 👍🏻🙌🏻💯

Rossie

Doing it for the 2nd time and loving it even more! ❤️‍🔥

Irina

David

Grace

Sarah Lynn

Flor

This week we finish the week off with another full body workout focusing on the smaller muscle groups.  

Modify when needed and remember you can also pause and take longer breaks if needed.

Let’s get the body primed and ready for this workout.if you are short on time only do 2 rounds.

Low plank (Alyssa)

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

Perform equal reps per side. 

If the exercise calls for 16 reps that equates to 8 reps per leg.

Split squat bicep curls (light weight)

Movement Prep

We prime the body for this workout.  
Remember to keep the weights low and focus on Form and consistency in effort 

If you are short on time only do 2 rounds.

Stay light on your feet and twist your lower body as you keep your arms up and bent.

Twist and hop

Prisoner High Knees

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 Pre Fatigue

This circuit focuses on glutes, shoulders, and biceps.  

For those hardcore fitness enthusiasts, I know this circuit isn’t “hard” trust the process.

Start with one knee on the ground and your opposite foot flat with knee bent. 
Holding the weight with your kneeling side, perform a bicep curl and straight into a shoulder press. 
Slowly lower the weight to your shoulder and return to start. 
Your opposite arm should be straight out to the side and strong.

Half Kneeling Curl and Press

With glute bands over the thighs 

Push your hips up and perform a chest fly at the same time. 

At the top of the movement push your knees out 

Repeat

Glute bridge abduction with fly

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)

Block 1

Remember to challenge yourself.  It’s ok to start a little bit lighter to familiarize yourself with the movements but on the 2nd and 3rd round try to achieve more reps or use heavier weights.

Start with both knees on the ground. 
In one hand, hold a dumbbell or kettlebell in a rack position. 
In the other hand (working side), hold your dumbbell and perform a shoulder press. 
Make sure your abs are on and your glutes are tight.

Kneeling Philly Press Left

Kneeling Philly Press Right

Perform equal reps per side.  

If the equation calls for 12 reps that equates to to 12 reps per side

Side plank oblique crunch Left

Side plank oblique crunch 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 2

This is what I call a “4x4” 

We complete 4 moves for 4 rounds.  

It’s going to be taxing but that is the idea.  Make sure to avoid taking unnecessary breaks.

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

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

Start in a beast position (hands below shoulders and knees below your hips) 

Walk forward about 10feet while maintaining a flat back and knees off ground approx 1 inch

Repeat going back

Bear Crawl Forward and Back

Dual OH Tricep extension

Block 3 (Cardio Finisher)

W5/D3 DAY 15: 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!

Nicole

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!

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

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