Name: Playbook - Danny Saltos - W4/D2 DAY 17: Upper Body (45 Min)
Uploaded: 2024-01-15T05:56:21.440Z
Duration: 45 min
Description: W4/D2 DAY 17: Upper 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 ☺️

Carla

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

Lourdes

Irina

Did it early in the morning, without eating dinner last night and felt weak....So if hungry,eat a pre-workout meal 😃

Mariya

That finisher almost finished me! Lol 🔥

Paola

Andreina

Wow that was hard but so much fun ! 😊 thanks for getting me through lockdown here in Aus 🙏🏽

Georgia

oh man took a week off and i’m feelin it!! 😅 in all the best ways.

This was a killer !! I follow you since i gave birth to twins in feb 2020 during the  and thanks to you i am back in shape like never before 🙌🏻

Great!!! Really noticing a jump in intensity during week 4 vs previous ones but I’m LOVING IT

Shannon

I got bored with the moves really fast today, I didn’t really like the 4 rounds

Valerie

Rossie

Ajeng

Laura

Grace

Wooooooowwww. I see what you did there. Cardiac warm up w no rest. 4 rounds of strength training. The most exhausting endurance ending… 🥲😩🥵😭🤪

Krizell

Holy wow, that finisher was worst than Dante’s last circle of hell yet it felt amazing to finish!!

Giselle

New exercises makes it very challenging. Waking up those muscles!!! Love it!!

Lila

Emily

Hardest one by faaaaar 🥵 but loved it as always!!!!! Feeling GREAT!

Marcela

It’s brutal out here! My heart rate is up in the sky

Andrea

For set #1 it was unclear if you did 12 reps per arm or switch each round

Allison

Dayami

I had to take yesterday as my day off so used today as my 2nd day 😆😆

Silvia

Wau !!! Loved it 🏋️🏋️💚💚💚🧡🧡💜💜

Nana

Daniella

Hardest workout yet!! Exhausted but feeling so good!

carly

👏🏼👏🏼👏🏼look at us go. Impressed by my own strength and commitment

Clarissa Gillis

Kecia

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

Pay attention to the changes in the program moving forward.  Reduced recovery at some points and also more sets.

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

Start with one knee on the ground and your opposite foot flat with knee bent. 
Holding the weight with your kneeling side, perform a bicep curl and straight into a shoulder press. 
Slowly lower the weight to your shoulder and return to start. 
Your opposite arm should be straight out to the side and strong.

Half Kneeling Curl and Press

Standing upright

Holding a pair of dumbbells at your hips, raise the dumbbells so that you arms are parallel to the ground.

Standing Lateral Raises

In a quadruped position (knees below hips and hands below shoulders) walk laterally about 5-8 feet. 

At the end of each point perform a shoulder tap.

Bear Crawl and Quad Shoulder Tap

Strength circuit 1

With your right knee down and left foot forward 

Holding a KB or DB (10, 15, or 20lbs) 

Start with the dumbbell down to your right and rotate up to your left keeping your arms straight.  

Perform prescribed reps per side. For example if the exercise calls for 12 reps that equates to 12 reps per side.

Kneeling Weighted Rotations

Perform a high plank burpee (you can also modify by walking your legs out one at a time and walking them up one at a time) 

Pop up but keep your chest parallel to the ground and row both dumbbells and return to high plank

Burpee + bent over row

You can modify by placing your knees on the ground. 

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 Right

High Plank Shoulder Press Left

Strength circuit 2

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

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 in a traditional mountain climber position (high plank). 
Hands below your shoulders. 
Ab engaged. 
Perform 4 mountain climbers and 1 jump (4:1)

Mountain Climbers into Jump

Endurance

W4/D2 DAY 17: Upper 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!

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??

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/D2 DAY 17: Upper Body (45 Min)

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