Name: Playbook - Danny Saltos - W5/D4 DAY 20: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.521Z
Duration: 60 min
Description: W5/D4 DAY 20: Full Body (60 Min)

David

Katrina

Toughest one yet!! Felt good to push through!

Tash

Full Body Pump

In this full body workout we explore what it means to do full body! I combine all the goodies in this cardio, strength, isolation, and compound movements.  It’s my favorite way to train and you’ll see why.

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

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

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

In a high kneeling position with both arms overhead

Firmly grab a resistance band and pull down one arm at a time.

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

Alternating Band Lat Pulldown

Movement Prep

This pump pre fatigue should be completed at a 6 or 7 on the intensity scale.  The goal is to elevate your heart rate and complete high reps of the movements to increase circulation to various parts of the body.

If you are short on time complete only 2 rounds.

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Alternating Lateral Lunge

Alternating knees 

Each knee tap is a rep 

Exhale when bringing the knee towards your elbow

High plank knee to elbow

Squat and twist

Pump Pre fatigue

Pure strength no cardio. Focus on form and execution

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

Holding a support structure , with a dumbbell in the opposite hand, lower the dumbbell to the ground while raising the rear heel towards the sky.  Once your torso and back leg are parallel to the ground stop and return to start.

Hand supported single leg deadlift Right

Hand supported single leg deadlift Left

Holding a kettlebell, dumbbell, or y bell 

Wide stance with your toes slightly turned out 

Shift your weight to the left and immediately shift your weight to the right

Crossack lunge

Strength block 1

You can modify this movement by doing it on your knees.  

Please keep your hands below your shoulders and maintain a neutral spine throughout. 

Each push up is considered a rep.

Push up and Row

1 rep = 1 deadlift + 1 squat 

Perform a deadlift by maintain a flat back and lowering the weights toward the ground.

Slight bend in the knees and hips traveling back

Rack the weights to your shoulders and perform and squat by lowering your hips. 

Return to standing position and repeat the pattern.

Dumbbell Deadlift and Squat

Lay on your back in a static Glute bridge.  

Holding the dumbbells with a neutral grip 

Alternate the press.

Static bridge neutral press

Strength block 2

In this AMRAP finisher you will strive for a consistent effort.  Don’t start out the gate hot because you will burn yourself out.  

Make sure to pace yourself accordingly. 
Complete as many rounds in 10 mins 

Fan bike or jump rope - 30 seconds 70% effort 
Gorilla rows - 16 reps (8/arm) 
DB burpees - 10 reps 
Chest to floor push ups - 10 reps 
Fan bike or jump rope-  70% effort 
Rest for 30 seconds or as needed 

** substitute the fan bike for stationary bike, rower, jump rope, treadmill, or outdoor sprints.  **

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

Assault Bike (fan bike)

Hinged at the hips 

Torso parallel to the ground 

Knees soft

Holding a single kettlebell 

Pull towards your sternum 

Tap the ground on each rep. 

Remember not to raise or lower your torso

KB Gorilla Row (alternating)

Holding dbs in each hand 

Drop to the ground and hop your legs back into a high plank position. 

Hop both feet up towards your hands and stand up

*modify by walking your legs out one at a time and walking them back up one at a time to come to a standing position.

Dumbbell Burpees

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

12 Min AMRAP

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

Allie

Loved this workout sweat … these combos had me impressed !

Zerith

Annalisa

W1/D1 Wk 1/ DAY 1: Full Body (45 Min)

Omg. So good. I dare say this is one of my favorite workout sessions. Favoriting for sure. Thanks Danny!

Tiffany

W1/D2 Wk 1/DAY 2: Lower Body (60 Min)

Alejandra

A hour walk followed with a Abb workout burner! 😉

Amanda Hollen

W1/D3 DAY 3: Free Day! (45 Min)

Jordan

susan

W1/D4 Wk 1/ DAY 4: Full Body (60 Min)

👍🏽🔥 killer per usual. Pushed through and feel great on the other side.

Jess

W2/D1 Wk 2/DAY 5: Upper Body (60 Min)

Somaih Hameed

Tamara

Great workout!  I am loving the workouts, the instruction and the app!

Tracy

W2/D2 Wk 2/DAY 6: Lower Body (60 Min)

Jacqueline

W2/D3 DAY 7: Free Day! (45 Min)

Anette Solveig Grasmo

Nallely

W2/D4 Wk 2/DAY 8: Full Body (60 Min)

Phew 😅 legs on fire. Loved the cardio aspect of this too! Feeling ready to tackle the rest of my day - great for my Sunday morning 💯

Sarah

Wow I think this has been the harder one I’ve done in your app, loved it😍😮‍💨

Clarissa Gillis

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

Paola

Julia

W3/D2 DAY 10: Shoulders + Arms (45 Min)

Loved this workout. Miss live workouts. Thank you so much, Danny ❤️🙏

Lourdes

So good!! Follow along video was perfect for me today 👌🏼

Killerrrrrr, specially after Day 2 being upper body as well😅

Giselle

W3/D3 DAY 11: Full Body Follow Along (60 Min)

Just barely completed that last finisher. 4 roundssssss 🫠👌🏼

Wow. Thought I was hallucinating reading 4 rounds of the whole finisher and nopeee!! What a killer in the best way

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

Is it me or is this more challenging than the gym version?? Anyway, looove ittt

I meant to rate 5 stars but my hand was shaking so much! Sorry! 😂⭐️⭐️⭐️⭐️🌟 Great sweat as usual, TY!!

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

When I saw no cardio in the warmup I thought oh good an easy one… but jokes on me - my legs are dead and I’m dripping sweat 🥵

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

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