Name: Playbook - Danny Saltos - W3/D1 DAY 11: Upper Body (45 Min)
Uploaded: 2024-01-15T05:56:21.403Z
Duration: 45 min
Description: W3/D1 DAY 11: Upper Body (45 Min)

Somaih Hameed

On V leg lift. When you open the legs the back should be flat on the floor or is it ok if it bends?

Sara

Andreina

Nidia

Love it! My week 3 of TWD Beach Ready and I feel way stronger as I avoided weights previously. Thank you Danny 💫

Rachel

It was good, but after finishing the workout my left-knee started hurting. Should I be worried?

Maryam

Patricia

My goal for this challenge is to be able to complete a 1min bear crawl with no pauses… that exercise kills me 😭

Meiline

Daniela

Grace

Bojana

Laura

Bear crawls still get me everytimeeeee 🥵 but amaziiing loving the program!!!

Marcela

One of my fav workouts so far… until the end and I had to 1 min lateral bear crawls again 😒

🤣🤣🤣

Krizell

Great! I had a couple questions: In the exercise that is bicep curl/lateral raise, the video shows a front raise instead of a curl. Which one should I do?
Also, I have dominant traps which take over whenever I’m doing any rows/raises. Would you recommend I lower the weight and do more reps? They’re disproportionately large and I’m really trying to activate them less. Thank you for any advice you can give me, this program has been amazing!

Janice

First workout back from holiday, i’m DYING

Valerie

Challenging 🥵 but seeing the results already!! Week 3

Irina

Brutal after this 4th of July weekend 😆

Silvia

Giselle

Super though! But I am excited to feel stronger and need less breaks 💪🏽

Monica

thanks for the message about not giving up if you aren’t seeing results. i was feeling discouraged but thought i would just look at the workout. listened to your message and felt encouraged to do it. now i feel strong and in a better head space. thank you.

sara mccahon

Just wanted to let you know that I'm loving the program! Have been burning ~400 calories every session. Thanks Danny!

Andrea

Too repetitive moves 
Would love to see variety as the zoom clases or the workouts in stories

Paula

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

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)

Cardio warm up

Complete a circuit of all exercises before resting

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

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

Start by laying on your back. 

Lift both legs up in the air and keep them as straight as possible.  

With your arms fully extended (holding a single dumbbell or two dumbbells for more advanced users) press the weight towards your feet. 

Make sure you maintain a flat back and focus on your exhale.

DB L crunch

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.

**You can modify by placing your knees on the ground.

High Plank Shoulder Press Right

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 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.

** you can modify by walking your legs out and in instead of hopping out.

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

W3/D1 DAY 11: Upper Body (45 Min)

Leslie

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

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

Alissa

pakamon

Godliva Niyubuntu

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

Dipika

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)

Carla

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.

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!

Sheela

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

40 min cardio/ 3X body weight circuit 🔥

Nallely

Went for a hike! Different pace than the workouts but enjoyed mixing it up.

W2/D3 DAY 8: Free Day!

Great way to start my week. Thank you , Danny❤️🙏

Amazing workout, a great way to start my Saturday, thank you!!!

Paola

ANA PATRICIA

W2/D4 DAY 9: Upper Body (45 Min)

Timea

Whitney

W2/D5 DAY 10: Full Body (60 Min)

Mcmfer

W3/D2 DAY 12: Full Body (45 Min)

Yo mention 10 reps but the cardio workout is a routine of two rounds that last 20 minutes . What do you mean ?

W3/D3 DAY 13: Free Day!

Tehreema

W3/D4 DAY 14: Full Body (45 Min)

The perfect routine my body needed after the 25th of dec! Felt sooo goood!

W3/D5 DAY 15: Full Body (60 Min)

Perfect way to start Hump day. Thank you ❤️

Woo! My favorite so far. This was 🔥🔥

Lauren Ledesma

W4/D1 DAY 16: Full Body (45 Min)

This workout was designed so that you could rest on your vacation. Now, I understand why Danny said we should take it easy after doing this program when someone asked him if we could start over again. I'm dying already! 🥵🥵🥵😆😆😆 But I'm loving it ☺️

Heart is racing! Loved every minute of this class. Even the freaking burpees. 😂 Thank you, Danny ❤️🙏

W4/D2 DAY 17: Upper Body (45 Min)

Did a 6 mile run with my husband and two kids for hubbies birthday!

It’s a relax day! But I’m just gonna do the exercise for the next day! Consistency is key!

Maria

W4/D3 DAY 18: Free Day!

Astrid

Stephanie

W4/D4 DAY 19: Full Body (45 Min)

Awesome way to end my week. Thank you, Danny ❤️🙏

susan

W4/D5 DAY 20: Full Body (60 Min)

Sruthi

W5/D1 DAY 21: Full Body (60 Min)

Balbina

More pressure on palms and wrists would like to have some variation.
Overall great workout

W5/D2 DAY 22: Upper Body (60 Min)

W5/D3 DAY 23: Free Day!

Mafe

Nadine

W5/D4 DAY 24: Full Body (45 Min)

Just finished, heart rate is up, muscles are tired. Mission accomplished. 👍🏻

So hard to complete but the result is worth it

W5/D5 DAY 25: Full Body (60 Min)

Wooww… that last set kicked my a🔥🔥! 💪🏼

Cynthia

W6/D1 DAY 26: Upper Body (60 Min)

🙌🏻🙌🏻🙌🏻🙌🏻🔥🔥🔥

Natalie

W6/D2 DAY 27: Full Body (60 Min)

Did stretching today! Felt sooo good. Needed it ☺️

Having recently been diagnosed with health issues - this program has 1. Kept me mentally sane 2.  Helped me create new healthy habits and 3. First time I’ve consistently completed a program longer than 2 weeks without getting bored or giving up.  

Thank you!!!

W6/D3 DAY 28: Free Day!

Just finished the Beach Body challenge, loved it! So many well-rounded and balanced workouts

Michelle

Love your workouts but it takes me more than one hour and I really don’t have to much time to workout

Sole

W6/D4 DAY 29: Full Body (45 Min)

Hell yea this challenge is fire!! 🔥😎

W3/D1 DAY 11: Upper Body (45 Min)

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