Name: Playbook - Danny Saltos - W3/D2 DAY 12: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.410Z
Duration: 45 min
Description: W3/D2 DAY 12: Full Body (45 Min)

Yara

Mcmfer

Paola

Killed me 😳😳🙌🏽🙌🏽🙌🏽

Sandra

Priya

Woo I’m loving these workouts. It makes me feel accomplished when I’m done 💪🏼

Lauren Ledesma

Maite

Nadine

Maiken

You’ve ruined all other workouts for me - this is the only thing I love to do now!

Natalie

Your workouts in the morning give me life.. coffee what?

Gordana Velkovska

Nidia

this one gets me with that sneaky core work!! 💪🏼🙌🏼😅

When you’re having a bad day…. This is all you need! 7 pm and I dragged myself so the gym against my will 😂😂😂 and now I feel greattttt!! Ready to conquer the world

Maria

I love this program so much!!! Already seeing results in 3 weeks ☺️

Shannon

The glute bridge on the warmup section doesn’t have a rep count!

Mary

Lara

Would love some more variety in the types of exercises that are mixed in every week!

More reps this week, but I’m feeling good while getting through the sets. Heck yeah

Maddy

Brutal 🥵 most challenging one yet! But loved it! I have to note though that there was a glitch I guess, I couldn’t see how many raps we need to do on the bridge exercise in the warmup. But seeing how this wasn’t the first time we have done this, I did 15x3. Great job with the app ❤️

It was the best 😊 I am simply in love with your workouts 🤩

Valentina

Fatma

Sarah Lynn

I can’t even 🔥🔥🔥🔥🔥🔥🔥🔥🔥

Rossie

Laura

That was rough 🥵🥵🥵 btw there’s no reps for the glute bridges in the warmup circuit so I just did 10 lol 🤣

Krizell

Emily

Marie

Monica

I’m getting better at finishing in time 😄 
Really liking the app!

Martina

More intense booty workout. I feel like I’m loosing some muscle there. (I lifted before I started this program)

Anika

Paula

Andrea

Hinge and Push

Equipment needed: 
Dumbbells 
Mat

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

Start on all four with hands below your shoulders and knees below your hips 

Extend your right arm and left leg so you have a straight line 

Return gaze, hand, and foot to the ground and reverse the pattern on the left arm/right leg.

Bird Dog

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 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

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 

Bring your right knee towards your chest 

Bring your left knee towards your chest 

Repeat in a steady, controlled, and fast tempo

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 in a wide stance with toes turned outward

Hinge at the hips with a soft bend in the knees while your butt points back

Weights travel directly down towards the floor 

Stop at mid shin height and stand back up while squeezing in your glutes

Dumbell Sumo Deadlift

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

Start with two dumbbells and press overhead in an alternating manner.

Standing Alternating Arnold Press

One rep per knee. 20 reps = 10 reps per side 

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

Strength circuit 1

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

Start in a push up position. (on or off your knees depending on your fitness level) 

Perform a push up and lower your chest and navel to the ground at the same time. 

Push back to start and bring up your right knee towards your chest and then your left knee

Repeat

Push up and knee tuck

Place a weight on your hips while laying on your back. (dumbbell, sandbag, kettlebell, etc) 

With your knee bent, hands on weight, and shoulders down, press through your heels and raise your hips up. 

Make sure to squeeze in your glutes

Weighted Glute Bridge

Strength circuit 2

Start by holding a weight or kettlebell. 

Hinge at the hips to throw the weight back between your legs. 

Use your legs, glutes, and back muscles to propel the weight forward to eye level.

KB swing

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip Left

Jump Squat

Side Plank Hip Dip Right

High Intensity Round

W3/D2 DAY 12: 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 🥵🥵🥵

Carla

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)

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!

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

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