Name: Playbook - Danny Saltos - W1/D3 DAY 3: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.204Z
Duration: 60 min
Description: W1/D3 DAY 3: Full Body (60 Min)

Awesome FUN program….great routine easing back from covid!

Terri

Sweaty! Happy! First week in the bag 🥊

Natasha Montagu

Nancy Carmina

It seems as I do more of these workouts, they get better and better! Love the way I feel afterwards, no matter how I feel during 🥴

Camilla

Stephanie

Marina

Im obsessed with this app! It’s the best part of my day

Andrea

Hard! But good! I’m so proud of myself for getting back into it. Thanks for doing this beginner course to boost my confidence that I can stay consistent!

Mariam

Amanda Hollen

I like to finish the week off with a full body workout. 

Today we combine everything we have applied in the first two days and put it together for a slightly more challenging workout. 

Remember to take your time and pause if/when needed.

This warm up series hit a little of it all. 
This is just the warm up so please pace yourself and don’t force anything that doesn’t feel right.

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Start in a standing position with a normal squat stance.

Hinge at the hips and bends knees so that your hips travel down and stop when your thighs are parallel to the ground. 

Stand by up and lift your heels as you reach the top

Squat to heel raise

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

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

Warm up

In an athletic stance with soft knees and hands in front of you 

Shuffle side to side for about 10 steps or so and shuffle back to start

Lateral Shuffle

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Pick those knees up like you're running from a bear. 

Don't forget to use your arms and keep your gaze straight ahead

High Knees

Cardio warm up

Push, pull, legs, and abs. 

This circuit combines some staples in a lot of my programming.

Start with a traditional squat stance and dumbbells racked at your shoulders. 
Drop down by pushing your hips back and bending your knees. 
Stop when your thighs are parallel to the ground. 
Return to standing position and push dumbbells overhead.

DB Squat and Press

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

Start on your forearms with fingers interlocked. 

Bring your right knee to right elbow (squeeze) 

Bring your left knee to left elbow (squeeze)

Plank Alternating Knee Tuck

Block 1

The straight leg reverse lunge is a great modification for those with knee issues or learning the proper mechanics for a lunge. 
I include a lateral fly to work the shoulders. 

The bridge chest press is a great exercise for building upper body strength as well as glute and hip strength

Perform a rear step and keep you back leg straight 

Hinge slightly at the hips and let your chest line up over your front thigh 

Perform a lateral raise to target your shoulders and upper back

Alternating Straight leg reverse lunges and lateral fly

Start with your back flat on the ground. 

Knees bent and feet flat on the floor. Push your hips up and hold them there. 

Press both dumbbells toward the sky and slowly lower so that your elbows tap the ground.

DB Floor chest press

Lay down on your back while holding on to a stable surface 

Exhale as you lift your legs and then thrust your hips off the ground.

Anchored Leg Lift and thrust

Block 2

This aerobic/abdominal finisher is all about consistency.  

Make sure to follow the prescribed reps and slow it down if you need to.

Start in a high plank position 

Bring your right knee towards your chest 

Bring your left knee towards your chest 

Repeat in a steady, controlled, and fast tempo

Mountain Climbers

Start by laying on your back

Hands underneath your glutes (palms down) 

Bring both knees in towards your chest and then extend both legs into the air lifting your hips off the ground.

Reverse Crunch and Thrust

Block 3 (finisher)

W1/D3 DAY 3: Full Body (60 Min)

Awesome circuit can’t wait to begin this program after being sick with covid for two weeks!!!!

Leah Aiyer

needed to take a step back and start again. glad I’m doing it with the best trainer!!!! 💞

Daniela

W1/D1 DAY 1: Upper Body (45 Min)

Kristina

Great booty burn and sweaty feeling! Day 2 done!

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

Fourth workout and this series and my resistance has already gotten so much better! Stronger every time 💪🏻

tess

W2/D1 DAY 4: Lower Body (60 Min)

If a workout doesn’t make you feel happy, strong and empowered… it’s not the right workout!! Thanks Daniiiii 🧡

Maria Del Mar Cediel

Your workouts make me feel the happiest! Thank you

W2/D2 DAY 5: Upper Body (45 Min)

Isabell

The best workouts I really love working out with you

Ana Paola  Jimenez arriola

W2/D3 DAY 6: Full Body (60 Min)

Lourdes

Hi Danny! First of I wanted to say I’m obsessed with your workouts! I’m writing because lately I’ve been missing a lot of them because over a month ago I had wrist surgery and have been in recovery ever since. I’ve slowly tried to get back on track and start incorporating weights into my workouts. Do you have any suggestions as to how I should start again? 
Thank you so much 
Also, happy new year

W3/D1 DAY 7: Lower Body (60 Min)

W3/D2 DAY 8: Upper Body (60 Min)

Astrid

Killer before Christmas!!!! Perfect!!!!!!  🎄

W3/D3 DAY 9: Full Body (60 Min)

This was great! A couple of questions. Where should I feel the side plank hip dip? And how do I measure a 6-7 cardio intensity?

W1/D3 DAY 3: Full Body (60 Min)

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