Name: Playbook - Danny Saltos - W4/D1 DAY 16: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.435Z
Duration: 45 min
Description: W4/D1 DAY 16: Full Body (45 Min)

Carla

Perfect way to start Hump day. Thank you ❤️

Lourdes

Woo! My favorite so far. This was 🔥🔥

Lauren Ledesma

It was hard but feels so great. Thank you!

susan

Nallely

Really enjoyed the finisher because we worked every muscle in it!

jessica

Sara

Devil burpees?? As if they weren’t evil enough! Thanks for the sweat! 😈😅

Julia

Andreina

What’s something we can do for deadlifts if our lower back hurts. Not doing heavy weight either.. sometimes I have pain and other times I don’t :(

Paige

Great workout but doing it after two weeks off - i want to die

Valerie

Rossie

In the cyclist squat, felt like my abs work hard, is that how you supposed to feel?

Ajeng

Laura

Emily

One of my favorite ones so far!! Btw, how do I know when to increase our weights? It’s hard to tell what the ladies in the videos use and I know everyone is different so how do I gauge going up higher? Thank you!!!

Krizell

Irina

Holy wowww!! It’s all fun n games until you meet the Devil (devil burpees)!👏🏽💯

Giselle

Allison

This time with devils burpees???‼️ 👿😈😩

Dianne

Wow!!!! I think I would not do it!! But you are great , you take my last Breath to finish!! 🙌💪🤩

Dayami

I normally do your TWD workout between 5 and 6 am . Today I gave it a thought until it was 3:30 pm and then I was like: get yourself together and do it.  I’m glad I did 🥲

Silvia

Why did I feel some lower back pain after doing the sumo deadlifts and elevated deadlifts? Is that because I sit too much during the day and the muscles are tight?

Maria

This is my favorite so far! I want to marry this circuit lol

Monica

carly

Woohooo! More difficult and felt good that way

Clarissa Gillis

Paula

Loved the new exercises! Please include more weighted combos

Andrea

Hinge and Squat 

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

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 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

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

Jump Squat

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

Hold your weight in a front rack, goblet, or neutral grip

Heels are elevated a minimum of 2 inches using a book, bumper plate, or rolled up mat

Drop down into a squat maintaining an upright torso

Cyclist Squat

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

If the exercise calls for 16 reps that equates to 8 reps with one leg and 8 with the other. 

Holding a single dumbbell

Lateral lunge with opposite leg

Anchor leg stays straight

Chest leans forward slightly to create a hinge at the hips and bend at the knees 

Stand and simultaneously drag your anchor leg to meet your standing leg
Repeat

Traveling Lateral Lunge

Place a resistance band above or below the knee over both thighs. 

With both knees slightly bent and resting on your right forearm, open your hips as your raise your body off the ground. 

Make sure to push your heels together as you abduct your thighs.

Clam L

Clam R

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

Start with 2 dumbbells 

Hop back into a high plank 

Hop wide with both feet landing outside of your hands 

Stand up and raise the dumbbells overhead

Devils Burpee

Side Plank Hip Dip Right

High Intensity Round

W4/D1 DAY 16: 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)

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!

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

Heart is racing! Great workout. Thank you. 

More weights please? Thanks.

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!

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

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