Name: Playbook - Danny Saltos - W4/D3 DAY 12: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.403Z
Duration: 60 min
Description: W4/D3 DAY 12: Full Body (60 Min)

I did it!!  I finished your fundamentals!!!🤩🥳

Amanda Hollen

Our final full body in this program. You should be familiar with all these moves. 

Remember to take your time and pause if/when needed.

This warm up series hit a little of it all. 
This is just the warm up so please pace yourself and don’t force anything that doesn’t feel right.

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

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 in a standing position with a normal squat stance.

Hinge at the hips and bends knees so that your hips travel down and stop when your thighs are parallel to the ground. 

Stand by up and lift your heels as you reach the top

Squat to heel raise

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

Operate at a level 5 or 6 in terms of intensity. Make sure you pace yourself and don't burn out before our working blocks.

Gentle hop from left to right.  Make sure three points touch 
Back foot 
Front foot 
Opposite Hand

3 point ice skaters

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)

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

Cardio warm up

Rest periods are shorter. I've introduced some new moves. Lets go!

Start in a wide stance with toes turned out 

Squat down and curl dumbbells at the bottom 

Stand up and press

Frog squat curl and press

Start in a high plank position. 

Pull one arm towards your rib cage while keeping your abs tight, back flat, and strong shoulders. 

Alternate and repeat

Plank Alternating Row

Start in a high plank position (use light weight 5 or 6lbs) 

Step your right foot to the outside of the right hand/dumbbell

Rotate and press to the sky 

Return to start and repeat on the other side

If the exercise calls for 12 reps that equates to 6 reps per side

High plank step up and press

Block 1

This circuit is challenging. Watch the video to get your form down and never hesitate to reach out to me and ask questions.

Perform a curtsy lunge and squat jump in between each rep.  

Each curtsy lunge counts as a rep. 
Perform a squat jump after each curtsy lunge.

For example if the exercise calls for 20 reps that equates to 10 curtsy lunges per leg.

Curtsy Lunge and Squat jump combo

Lay down on your back while holding on to a stable surface 

Exhale as you lift your legs and then thrust your hips off the ground.

Anchored Leg Lift and thrust

Start in a high plank position 

Bring your hips up into a pike and reach your right hand towards your left foot. 

Return to plank. 

Repeat pike and reach your left hand towards your right foot.

Plank to Pike Toe Tap

Block 2

This is it! Give me 110% and lets finish this workout strong!

Start in a beast position (hands below shoulders and knees below your hips) 

Walk forward about 10feet while maintaining a flat back and knees off ground approx 1 inch

Repeat going back

Bear Crawl Forward and Back

Start with your right leg forward and left leg back in a static lunge. 

Drop the back knee and perform and small hop maintaining your stance.  

Modification- If you cannot do the jump you can simply perform a pulse without leaving the ground.

If the exercise calls for 15 reps that equates to 15 reps per leg

Power lunge

With your feet anchored on a stable surface 

Perform a sit up and exhale as your bring your chest to your thighs. 

Inhale as you lower your back to the mat.

Anchored Sit ups

Full Body Finisher

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

Awesome circuit can’t wait to begin this program after being sick with covid for two weeks!!!!

Terri

Leah Aiyer

needed to take a step back and start again. glad I’m doing it with the best trainer!!!! 💞

Daniela

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

Kristina

Great booty burn and sweaty feeling! Day 2 done!

Natasha Montagu

W1/D2 DAY 2: Lower Body (60 Min)

Awesome FUN program….great routine easing back from covid!

Sweaty! Happy! First week in the bag 🥊

Nancy Carmina

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

Fourth workout and this series and my resistance has already gotten so much better! Stronger every time 💪🏻

Camilla

tess

W2/D1 DAY 4: Lower Body (60 Min)

If a workout doesn’t make you feel happy, strong and empowered… it’s not the right workout!! Thanks Daniiiii 🧡

Maria Del Mar Cediel

Your workouts make me feel the happiest! Thank you

Andrea

W2/D2 DAY 5: Upper Body (45 Min)

Isabell

The best workouts I really love working out with you

Ana Paola  Jimenez arriola

Stephanie

W2/D3 DAY 6: Full Body (60 Min)

Lourdes

Hi Danny! First of I wanted to say I’m obsessed with your workouts! I’m writing because lately I’ve been missing a lot of them because over a month ago I had wrist surgery and have been in recovery ever since. I’ve slowly tried to get back on track and start incorporating weights into my workouts. Do you have any suggestions as to how I should start again? 
Thank you so much 
Also, happy new year

W3/D1 DAY 7: Lower Body (60 Min)

W3/D2 DAY 8: Upper Body (60 Min)

Astrid

Killer before Christmas!!!! Perfect!!!!!!  🎄

W3/D3 DAY 9: Full Body (60 Min)

This was great! A couple of questions. Where should I feel the side plank hip dip? And how do I measure a 6-7 cardio intensity?

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

Community

More workouts from Danny Saltos