Name: Playbook - Danny Saltos - W1/D2 DAY 2: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.191Z
Duration: 45 min
Description: W1/D2 DAY 2: Full Body (45 Min)

Alissa

pakamon

Godliva Niyubuntu

A real sweat 💪 great when there’s no time for gym but you need to workout…

Alexa

Was following you on instagram a few years ago and then during covid lockdowns where your insta live sessions helped me get back into fitness. Suffered from a car accident and was in rehab and got cleared for exercise a few months ago and decided to try your app and downloaded it today. It’s amazing and helps me push myself more than I would being at the gym by myself. I love how you advocate self love and fitness through your platform and hope that you continue as it helps so many. Thanj you.

Boyeoun

What alt is there to the in swing? It hurt my lower back so I stopped but want to make sure I’m still targeting the same muscles. Thanks in advance!

Paola

Great day 2! Not too hard but good challenge

Dipika

Silvia

It was great and challenging but love timers and voiceovers! 
Only question I have is can I split the workouts throughout day if can’t do it all consecutively? 
Thank you
Sheela

Sheela

Rabia Yildiz

Ingrid

Maria Del Mar Cediel

Michelle Ching

Astrid

Jess

susan

Awesome!! 2nd day using the app and I love how you can see what’s next to prepare yourself for the next workout 😊

Melissa

I would like to know the weight of the dumbbells you use in the workouts

Florencia

Nadine

David

What is an modification for the side plank hip dips? I have bad shoulders and it’s a lot of pressure on them.

Monica Perez Valadez

Majada

Inga

Margarita

My body is so dead totally going to feel it tomorrow but loved this workout!

Kelsey

Claudette

Hannah

Summer

Elena

Anahí

Awesome. Approachable yet challenging. Just what I need as I restart this journey. Day 2 DONE!

Margaret

Somaih Hameed

Awesome workout and efficient on time. Thank you!

Lourdes

Natalia

Mariana

jessica

Ive tried many workout apps and this one is by far the BEST

Danieka

Halah khalid

Athi

Dayami

Andreina

My first session ! Absolutely loved it ! So much fun 🙏🏽

Georgia

Liz Wyatt

Nidia

Janet

Valeria

Gulara

Hinge and Push

Equipment needed: 
Dumbbells and a mat 

For all the circuits- complete each circuit of exercises and then rest at the end of each round.  

Remember the goal and stay focused.  The work you do here is only a small portion of your day.  Stick to the plan!

Complete two full rounds of each circuit with rest as needed.

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

Start on all four with hands below your shoulders and knees below your hips 

Extend your right arm and left leg so you have a straight line 

Return gaze, hand, and foot to the ground and reverse the pattern on the left arm/right leg.

Bird Dog

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 in a table top position with your hands below your shoulders and knees below your hips 

Bring your right hand to tap your left shoulder 

Bring your left hand to tap your right shoulder 

Repeat

Quad Shoulder Tap

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

Start with palms facing thighs

Hinge at the hips. Soft knees and lower the weights toward the ground in a straight line. 

Maintain a flat back. 

Be rude with your butt and get it out there.  

Lower dumbbells just below knees or mid shin level. 

Stand up and drive your hips forward.

Dumbbell Deadlift

Start with two dumbbells and press overhead in an alternating manner.

Standing Alternating Arnold Press

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

Strength circuit 1

Start by holding the weight in your Right arm. 

Hinge at the hips, soft bend in the standing Left knee, and lower the dumbbell towards the ground. 

Stop at shin height below the knees and return to standing position.

Single Leg Deadlift L

Perform prescribed reps per leg 

Start by holding the weight in your Right arm. 

Hinge at the hips, soft bend in the standing Left knee, and lower the dumbbell towards the ground. 

Stop at shin height below the knees and return to standing position.

Single Leg Deadlift R

Start in a push up position. (on or off your knees depending on your fitness level) 

Perform a push up and lower your chest and navel to the ground at the same time. 

Push back to start and bring up your right knee towards your chest and then your left knee

Repeat

Push up and knee tuck

Place a weight on your hips while laying on your back. (dumbbell, sandbag, kettlebell, etc) 

With your knee bent, hands on weight, and shoulders down, press through your heels and raise your hips up. 

Make sure to squeeze in your glutes

Weighted Glute Bridge

Strength circuit 2

Start by holding a weight or kettlebell. 

Hinge at the hips to throw the weight back between your legs. 

Use your legs, glutes, and back muscles to propel the weight forward to eye level.

KB swing

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip Left

Jump Squat

Side Plank Hip Dip Right

High Intensity Round

W1/D2 DAY 2: Full Body (45 Min)

Challenging! I do wish the built in timer was a bit more automatic and user friendly. Found myself having to go out of the app to use a different interval timer app to not waste so much time fiddling with the built in one. 

Workout was great though!

By explaining when is better not to do the power round

Klodeta

Love it 😍 exactly what I needed 🥵🥵🥵

Carla

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

Love the free day and being able to do the 10min core and 20min full body🙌🏽🔥🔥

Jenn Minaya

I love that you incorporate a “free” day!

Julia

W1/D3 DAY 3: Free Day!

A suggestion on the weight of dumbbells would be nice in the description. Light, medium or heavy for example. I had to go back for a different set twice because I needed a different weight for a couple of the exercises.

W1/D4 DAY 4: Upper Body (45 Min)

Can you do the flute bridges in a bench instead of the floor??

Yara

W1/D5 DAY 5: Full Body (45 Min)

This is the best 45 minutes workout. Estoy hecho polvo, but I love it!

Isabell

I like repeating the moves ! It’s nice to perfect them and see how they are actually supposed to feel lol once i’m finally doing them right

Heart is racing! Great workout. Thank you. 

More weights please? Thanks.

W2/D1 DAY 6: Full Body (45 Min)

Tough but feeling good now that it’s over:) this is week 2 for me and the most consistent I’ve been in years. Great app Danny!

W1/D2 DAY 2: Full Body (45 Min)

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