Name: Playbook - Danny Saltos - W6/D4 DAY 24: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.536Z
Duration: 60 min
Description: W6/D4 DAY 24: Full Body (60 Min)

Kristina

Meiline

Irina

Amanda Hollen

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.

Great exercise to warm up with and open the hips. 

Start with your feet wide and toes turned out. 

Drop your hips below your knees

Bring your palms to your heart 

Rest elbows against thighs 

And breath

Primal squat

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

**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

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.

Squat and twist

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

Using a single dumbbell rack to the shoulder perform a sit up and press the weight overhead at the top of the movement￼

DB sit up and press

Pump Pre fatigue

Pure strength no cardio. Focus on form and execution

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

Start in a wide stance with toes turned out 

Squat down and curl dumbbells at the bottom 

Stand up and press

Frog squat curl and press

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

Perform a glute bridge with a fly 

At the top of the movement perform a Tricep extension

1 full cycle of bridge, fly, extension = 1 rep

Glute bridge Fly + Tricep Extension

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

Ab  circles (floor)

Strength 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

Hinged at the hips with your palms facing up. 

Pull your elbows towards your rib cage to squeeze in your middle back.

Supinated DB row

Block 3(Dense Finisher)

W6/D4 DAY 24: 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! 😉

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

Jordan

David

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 🥵

W6/D4 DAY 24: Full Body (60 Min)

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