Name: Playbook - Danny Saltos - W2/D2 DAY 7: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.308Z
Duration: 45 min
Description: W2/D2 DAY 7: Full Body (45 Min)

Carla

Dipika

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!

Sheela

Ingrid

Balbina

It was amazing 
I was in orange theory before and the calories I spent at home doing your workout are more

Sruthi

Blanca

Vardui

Stephanie

Last round was out of this world 🤯🥵 thank you Danny, no one else can make me feel better but myself with your amazing help ❤️

Mariya

Margaret

Was hoping they got a little harder over time :(

Bristol

Somaih Hameed

The killer one! Omgg! I was suffering, and loving it at the same time:))))

Jess

The last reset is too hard. I feel like felly can't make the jumps without losing my balance

sara

Julia

Andreina

Aleesia

Can you add an alternative to the plank knee tucks?

Arely

Marcela

Lourdes

The last circuit always gets me!!! Thanks for another killer workout feeling so strong!

Shannon

Please specify if reps are per side or one rep means you do one exercise per side

Alane

Natasha

Vanessa

These workouts always leave me sweaty! So thankful that an at home workout can make me feel confident that I had a good workout every time.

Chrissie

Milena

Rossie

Anju

Power round was tough! But got through it!!

Laura

Probably will be sore tomorrow but worth it 🥵

Sweated out all the white claws I drank this weekend 😂

Emily

I think the I repeat the same exercise already too many times. More variety 😉

Alejandra

Needed a timer but things are feeling easier woo!

Sasha

Would love more bicep / tricep focused work!

I think my endurance is getting better in week 2 but I’m still dead by that last round!

Melissa

Best workout app ! So efficient 
Week 2 and can’t be happier :) 
Thx Danny

Katy

Anika

Martina

It was a hard one but a good one! I like the upper body work sprinkled all over!

Monica

Fer Ortega

Giselle

Paula

Sarah

Andrea

Squat and Pull

All you’ll need are dumbbells and booty bands. 

* you can always modify and use ankle weights, water bottles, and even wine bottles as weights.  I’ve seen it all.

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

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

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

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 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)

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 by laying down on your back with your hands at the side of your head. 

With a flat back rotate so that your right elbow twist towards your left knee as your draw it in. 

Repeat on both sides in a smooth fashion

AB bicycles

Superset 1

One leg counts as one rep. For example if the rep total cost for 16 reps that equates to eight lunges per leg

Keep your torso upright with your shoulders back and down. 

Drop the back knee so that it bends and your thigh should be perpendicular to the ground. 

Repeat

Walking Lunges

Standing tall with dumbbells at the side of your hips 

Swing your right leg behind your left knee and bend your right knee so that it hovers off the ground 2-3 inches

Bend your front knee simultaneously so that the thigh is parallel to the ground 

Return to start and repeat on the other side

Alternating Curtsy Lunge

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 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

Superset 2

Jump Squat

A rep is counted as one per leg. For example if that movement calls for 20 reps total that equates to 10 per leg. 

Start in a lunge position. 

Using power from your legs switch stances remaining in place.

Jump Lunge

Start by hinging at the hips and maintaining a 45 degree angle 

Pull both arms up with your elbows pulling towards your ribcage.

Bent Over Dumbbell Row

Start in a high plank position. 
Hop both knees up to the right elbow. 
Return to plank. 
Hop both knees up to the left elbow. 
Return to plank.

Plank Alternating Knee Tucks

Power round

W2/D2 DAY 7: 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 🥵🥵🥵

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

Alissa

pakamon

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!

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

W2/D2 DAY 7: Full Body (45 Min)

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