Name: Playbook - Danny Saltos - W2/D3 DAY 6: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.350Z
Duration: 60 min
Description: W2/D3 DAY 6: Full Body (60 Min)

ANA PATRICIA

Kristina

Loved it! I knew all the moves from before but it still felt so fun and refreshing! How do you do it? 🤩

Monica

Nallely

One of my faves! I often come back to this one when I have a free day and it challenges me every time. Such a great full body workout

Natalie

Amazing turkey burn!!!!! Thankful for your workouts!

Shannon

Woke up early on my day off to get this one in cause I just couldn’t wait til Friday :)

Perfect amount of dead lifts, RDLs, and lunges!

David

Vanessa

Paula

I find it very hard to keep my attention to the movement and focus on my form for the 20 rep movements. Any advice?

Sarah Lynn

Block 2 killed me!!! But all good pain 🏋️‍♀️

Meiline

A full body workout focusing on arms and glutes

A lot of the moves will require small dumbbells but you can modify and use bands or alternative weights (water bottles, wearable weights)

Let’s get the body primed and ready for this workout.if you are short on time only do 2 rounds.

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 beast position (hands below shoulders and knees below your hips) 

Walk forward about 10feet while maintaining a flat back and knees off ground approx 1 inch

Repeat going back

Bear Crawl Forward and Back

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly (light weight)

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

Movement Prep

We prime the body for this workout.  
Remember to keep the weights low and focus on form

If you are short on time only do 2 rounds.

Holding dbs in each hand 

Drop to the ground and hop your legs back into a high plank position. 

Hop both feet up towards your hands and stand up

*modify by walking your legs out one at a time and walking them back up one at a time to come to a standing position.

Dumbbell Burpees

Laying on your back with your head supported by your hands and shoulders lifted 

Using a band over your toes 

Pull one knee up at a time. 

If the exercise calls for 20 reps that equates to 10 reps per leg.

Banded Psoas March

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

Pre fatigue

This first block is a bit more challenging because I am pairing compound movements with smaller muscles.

Holding a KB in each hand outside the hips 

Your left foot forward and right foot back slightly with the heel raised. 

Perform a deadlift by hinging at the hips and lowering the weights to mid shin height. 

Return to a standing position and squeeze in the glutes.

If the exercise calls for 15 reps that equates to 15 reps per leg

Dual KB b stance deadlift

Perform a glute bridge with a fly 

At the top of the movement perform a Tricep extension

1 full cycle of bridge, fly, extension = 1 rep

Glute bridge Fly + Tricep Extension

Perform equal reps per side.  

If the equation calls for 12 reps that equates to to 12 reps per side

Side plank oblique crunch Left

Side plank oblique crunch Right

Block 1

Remember to challenge yourself.  It’s ok to start a little bit lighter to familiarize yourself with the movements but on the 2nd and 3rd round try to achieve more reps or use heavier weights.

Using DBs or a kettle bell 

Perform a deadlift and as you return to standing position pull the Weight up towards your chin leading from the elbows.

Deadlift into upright row

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

Perform and alternating lateral lunge 

While performing the lateral lunge bring both dumbbells up in front

Reps are counted per lunge. 

For example if the exercise calls for 20 reps that equates to 10 reps per side.

Lateral lunge and front raise

Reps are counted per knee raise. 

If the exercise calls for 20 reps that equates to 10 reps per leg

Reverse Plank Alternating Knee tuck

Block 2

PLEASE READ 

This is an AMRAP 
Complete as many rounds as possible in 8 minutes 

15 mountain climbers (2= 1) 
10 High plank knee to elbow (10 reps per elbow)  
10 Deadlifts 
10 suitcase tucks

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

Alternating knees 

Each knee tap is a rep 

Exhale when bringing the knee towards your elbow

High plank knee to elbow

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

Laying on your back 

Start with your arms overhead

Bring them around as you tuck your knees. 

Wrap your arms around your shins 
Return to start

Suitcase Tuck

Block 3 (finisher)

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

Erika

Casey

W1/D1 DAY 1: Upper Body (60 Min)

Anette Solveig Grasmo

The last part! The last part!! Oooo weee the last part! Thank you ,Danny 🙏❤️

Lourdes

Woo that last round was tough but got thought it 💪🏼🔥

Lauren Ledesma

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

Killer workout! Those lateral lunges - OUCH!

Charles

Fabulous!! Couldn’t have asked for a better workout. You’re the BEST! 💪🏼💯💪🏼

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

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

I needed a moment to catch my breath before doing the cardio finisher but I’m so glad I didn’t give up!!! Thank you Danny for being a trainer that cares❤️

Alexa

Favorite workout so far 🙌🏻❤️‍🔥

Clara

W2/D2 DAY 5: Lower Body (60 Min)

In the end I almost read 20 sec burpees but it was 20 reps. Good trick to keep motivated and not at the same time

Astrid

Andreina

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

During the last round I kept saying to myself, I’ll only do 3 rounds”. But I kept going and before I knew it I had completed all 5. Thank you, Danny ❤️🙏

Gordana Velkovska

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

Amazing! I was wondering if you had any rec of full body stretches besides your 5 min stretch on the app? Maybe even some Pilates we can incorporate the days we don’t do the interval trainings?

Giselle

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

I’ve always found the high plank shoulder press one of the hardest moves due to some shoulder issues but after four rounds of challenges with you, I moved up in weights and feel way more stable! Huge for me since I’ve always had shoulder issues I’ve never been able to correct, before now

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

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