Name: Playbook - Danny Saltos - W2/D3 DAY 6: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.291Z
Duration: 60 min
Description: W2/D3 DAY 6: Full Body (60 Min)

Isabell

The best workouts I really love working out with you

Ana Paola  Jimenez arriola

Stephanie

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 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

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

Low plank (Alyssa)

Warm up

Gentle hop from left to right.  Make sure three points touch 
Back foot 
Front foot 
Opposite Hand

3 point ice skaters

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 (no rope)

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

Cardio warm up

I've decreased rest periods from week 1 to challenge you a little bit more.

Start in a high plank position. 

Pull one arm towards your rib cage while keeping your abs tight, back flat, and strong shoulders. 

Alternate and repeat

Plank Alternating Row

Start with a weight (kb or db) at chest with elbow bent. 
Push your hips back and start bending your knees as if you are taking a seat behind you. 
Lower your hips till your thighs are parallel to the ground. 
Push through heels and return to starting position.

Dumbbell Goblet Squat (with band)

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 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

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 2

This aerobic/abdominal finisher is all about consistency.  
You will notice that it is the same format as last week but this week I added some time to the cardio portion. An additional 5 seconds may not seem like a lot but its the little things that make a difference.

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

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)

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

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

Terri

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!

Natasha Montagu

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

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

Sweaty! Happy! First week in the bag 🥊

Nancy Carmina

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

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

Camilla

tess

Amanda Hollen

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

Andrea

W2/D2 DAY 5: Upper Body (45 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?

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

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