Name: Playbook - Danny Saltos - W1/D4 DAY 4: Upper Body (45 Min)
Uploaded: 2024-01-15T05:56:21.215Z
Duration: 45 min
Description: W1/D4 DAY 4: Upper Body (45 Min)

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.

pakamon

Yara

Mcmfer

Frida

Annalisa

Karina Cortes

Dipika

Paola

Jhanna M

Ingrid

Kevyn

Astrid

Whitney

I was feeling sluggish today but it got me going 👍🏻

Lauren Ledesma

susan

Delphine

Amanda Hollen

Summer

Margaret

Bristol

Somaih Hameed

Everything was okay with skipping free day until I got to the last circuit. 1 min bear crawl whyyyyyyyyyyyy

Camila

Woowowowowow thats all I can say!! And my whole body hurts in a good way haha :)

Jess

Loved day 4!!! The cardio warm up really keeps my heart rate up the whole 45 minutes 🔥 🔥 🔥

Lily

Vanessa

Andreina

It killed me… the endurance part I have to recognize I rest a little longer between sets

Nidia

I thought I was In shape. This Kicked my @ss omg

Paulina

Killer!!!!! Omg I sweated my first communion cake 😅😅😅 loved it ❤️ thanks Daniiiiii

Maria

Valeria

Rain

Alyssa

Natalia

Really hard today. Getting back into the swing if things after vacation. Only two rounds through each set but still felt great!

Erin Barry

Rita

Upper body push and pull

Complete each round of exercises in the supersets and rest at the end of each round.

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 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

Start by laying on your back

Press your lower back into the mat

With your hands reaching towards the sky and knees bent 90 degrees

Extend your left leg out and right hand above your head 

Maintain a tight core, return to start and repeat

Deadbug

Warm up

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

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

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

Cardio warm up

Start by placing your knees on the ground. 

Toes untucked and your knees in line with your hips and shoulders. 

Perform a shoulder press by pressing both dumbbells toward the sky.

Kneeling Shoulder Press

A rep is counted as one movement. For example if the Movement calls for 20 reps total that equates to 10 lateral raises and 10 front raises

With one leg forward and the one back 

Bend your rear knee so that it hovers off the ground 2-3 inches 

Torso upright, perform a bicep curl and then alternate into a lateral shoulder raise.

Static lunge curl and lateral raise

A single rep is counted as one toe touch. For example if a movement calls for 20 reps that equates to 10 toe taps on each foot
Start in a high plank position 

Bring your hips up into a pike and reach your right hand towards your left foot. 

Return to plank. 

Repeat pike and reach your left hand towards your right foot.

Plank to Pike Toe Tap

Strength circuit 1

Start in a hinged position with your torso about 45 degrees with the ground. 

Knees softly bent and back flat

Row with both arms maintaining high elbows

Bent Over Dumbbell High Row

Start in a high plank position holding a single dumbbell. 

With the dumbbell racked to your shoulder press it straight out and return to rack.

High Plank Shoulder Press Right

High Plank Shoulder Press Left

Start by laying on your back. 

Hands tucked underneath your glutes (palms down) 

Open your legs into a V and bring them together to perform a leg lift.

V Leg Lift

Strength circuit 2

Start in high plank position and hop both feet up towards your hands in a wide stance. 

Lift your hands off the mat and raise your chest but keep your butt down and knees bent. 

Repeat by lowering hands to the mat and hoping your legs back out into a high plank position.

Burpee to Half Stance

In a beast position (knees below hips and hands below shoulders) 

Knees are off the ground approx 1 inch

Walk to your right with your entire body about 10 feet and then walk back

Lateral Bear Crawl

Start with your feet together

Hop out with both feet simultaneously and land in a squat. 

Hop both feet together and stand tall 

Repeat

Squat in and outs

Endurance

W1/D4 DAY 4: Upper 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)

Alissa

Godliva Niyubuntu

W1/D2 DAY 2: Full 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!

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

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.

Lourdes

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/D4 DAY 4: Upper Body (45 Min)

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