Name: Playbook - Danny Saltos - W4/D3 DAY 12: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.576Z
Duration: 60 min
Description: W4/D3 DAY 12: Full Body (60 Min)

Amazing! I had not got on a treadmill in such a long time, So good!! Thank you! 💪🏼

Nallely

First circuit after the warm-up was very hard 😣 but i made it through 😃

Mariya

Halah K

Don’t think I’ll be able to walk tomorrow 😂

Meiline

This is another full body workout that is what I like to finish my week off with.  The focus are the smaller muscle groups. 

Often called the vanity muscles! 

Modify when needed and remember you can also pause and take longer breaks if needed.

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

Low plank (Alyssa)

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Alternating Lateral Lunge

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 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 and consistency in effort 

If you are short on time only do 2 rounds.

Stay light on your feet and twist your lower body as you keep your arms up and bent.

Twist and hop

Start with a dumbbell in each hand and in a high plank position 

Walk your right foot to the outside of your right hand 

Walk your left foot to the outside of your left hand 

Stand up but keep your butt low as your bring the dumbbells to your shoulders. 

Press at the top of the movement.  
Return to start position

Walk up and press

2:2 ratio. Complete two jumping jacks and follow with alternating tin mans

Jumping jacks Tin Man

Aerobic Pre Fatigue

Rotational strength is important for a multitude of reasons. 

We also utilize the split stance a lot here to work those smaller stabilization muscles

With your right foot forward and left foot back 

Hold a lunge position 

With a dB in your hands rotate down to the left and up to the right 

If the exercise cost for 15 reps that equates to 15 reps per side make sure to switch your stance

Static lunge Rotation Left

Static lunge Rotation Right

Split squat bicep curls (left foot forward)

Perform equal reps per side. 

If the exercise calls for 16 reps that equates to 8 reps per leg.

Split squat bicep curls (right foot forward)

Holding a weight with arms locked out 

Perform a sit up and make sure your bicep are in line with your ears at the top of the movement.

You can anchor your legs using anything - heavy dumbbells, sofa, or something heavy enough to hold your feet in place.

Anchored sit up (weighted)

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.

Reps are counted per side. For example if the exercise calls for 15 reps that equates to 15 reps per side.

Laying on your side. Grab your top leg as high as you can while keeping your leg straight.  

Raise your lower leg to meet your anchored side.

Triangle Inner Thigh

Start in a side plank position 

Holding a dumbbell in your top arm perform a lateral raise till your arm is fully extended towards the sky. 

Return to start in a controlled manner and repeat

Side plank lateral raise Right

Side plank lateral raise Left

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 2

PLEASE READ 

Your buy in for this is a 8 min run. 
Options for the run are 
1. Treadmill 
2. Outdoors 
3. Running in place

Your buy out is a 2 min easy run.

If you don’t have a Treadmill you can substitute with 
1. Outdoor run 
2. Running in place
3. Jump rope 

With any of these cardio moves I expect a moderate effort and no slacking.  Take breaks when you NEED it.

Treadmill Run

Dual OH 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

Using a band attached to your right foot and left knee on the ground. 

Grasp the top of the band with your left hand and perform a bicep curl 

Remember to do prescribed reps per arm. For example if the exercise calls for 15 reps that equates to 15 reps per arm

Kneeling Banded Bicep Curl Left

Kneeling Banded Bicep Curl Right

This is an easy exit. Pick a speed that is easy to moderate to take us home.

Block 3 (finisher)

W4/D3 DAY 12: Full Body (60 Min)

Erika

Casey

Monica

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

Kristina

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

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

Shannon

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)

ANA PATRICIA

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

W2/D3 DAY 6: Full 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)

David

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

W4/D3 DAY 12: Full Body (60 Min)

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