Name: Playbook - Danny Saltos - W4/D4 DAY 19: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.449Z
Duration: 45 min
Description: W4/D4 DAY 19: Full Body (45 Min)

Andrea

Astrid

Stephanie

Nallely

jessica

I prefer 3 sets instead of 4, hitting 4 really extends it and seems eternal. 3 sets seems to go by faster.

Cynthia

Rose

Lorena

Dayami

Got me panting! 🥵 great circuits, never bored of it 💫

Rachel

These sessions actually make me look forward to my workouts

Natalie

Lara

This was LEGIT 🔥🔥 thanks for kicking my ass again

Rossie

Wow this might have been my favourite so far! The best feeling when you realise you get leaner, stronger & reputation get ‘easier’ aka you can push yourself more 🙌🏼

Jana

Those jump lunges never get easier 🙈😅🥵

Grace

Last round was a doozy! But I did it! Yeah!!

Laura

The decrease in reps at the end saved my ass!!!!!!

Krizell

Marcela

Someone was cooking SPAM while I was working out. JUST IMAGINE THE PAIN 🤧🤕

Dianne

Couldn't train for 4 days but I always look forward to doing your exercises! So energizing and powerful. Thanks, Danny!

Federica

Dewi

Monica

I hate u!! And THANK YOU! THANK YOU! THANK YOU! THANK YOU!!!!!!!!

Maria

Clarissa Gillis

Paula

Obsessed with this workout! Loved the new variations!

Drenched each time (and I usually never sweat)!!!

Evian Kuznik

Anika

Squat and Pull

All you’ll need are dumbbells and booty bands. 

* you can always modify and use ankle weights, water bottles, and even wine bottles as weights.  I’ve seen it all.

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 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

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 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

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

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

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 a weight (kb or db) at chest with elbow bent. 
Push your hips back and start bending your knees as if you are taking a seat behind you. 
Lower your hips till your thighs are parallel to the ground. 
Push through heels and return to starting position.

Dumbbell Goblet Squat (with band)

Perform prescribed reps per arm. For example if the exercise calls for 10 reps that equates to 10 reps per arm 

Start in a high plank position

Hand directly below your shoulders

Pull your elbow towards your ribcage 

Extend arm and flex in your tricep

Return arm to the starting position

Plank Row and Tricep Kickback

Start in a high plank position. 
Using a slider (this can be a paper plate, towel, or actual slider depending on the surface) place your toes on the slider and draw both knees up towards your chest.

Knee Tucks (with slider)

Superset 1

Reps are counted as a total.  For example if the exercise calls for 20 reps that is 10 reps per leg 

With weights racked at the shoulders 

Perform alternating lunges with a double pulse with each step. 

Make sure to keep your torso upright and elbows tucked.

Double Pulse Walking Lunge

Standing tall with dumbbells at the side of your hips 

Swing your right leg behind your left knee and bend your right knee so that it hovers off the ground 2-3 inches

Bend your front knee simultaneously so that the thigh is parallel to the ground 

Return to start and repeat on the other side

Alternating Curtsy Lunge

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly

Superset 2

Start by performing a reverse lunge 

Driving your knee forward, pistol your knee and perform a slight hop in place.

Reverse Lunge Knee Drive and Hop Left

Reverse Lunge Knee Drive and Hop Right

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 lunge position. 

Using power from your legs switch stances remaining in place.

Jump Lunge

Power round

W4/D4 DAY 19: Full Body (45 Min)

Leslie

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

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)

Carla

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.

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!

Sheela

W2/D2 DAY 7: Full Body (45 Min)

40 min cardio/ 3X body weight circuit 🔥

Went for a hike! Different pace than the workouts but enjoyed mixing it up.

W2/D3 DAY 8: Free Day!

Great way to start my week. Thank you , Danny❤️🙏

Amazing workout, a great way to start my Saturday, thank you!!!

Paola

ANA PATRICIA

W2/D4 DAY 9: Upper Body (45 Min)

Irina

Timea

Whitney

W2/D5 DAY 10: Full Body (60 Min)

Somaih Hameed

On V leg lift. When you open the legs the back should be flat on the floor or is it ok if it bends?

Sara

Andreina

W3/D1 DAY 11: Upper Body (45 Min)

Mcmfer

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

Yo mention 10 reps but the cardio workout is a routine of two rounds that last 20 minutes . What do you mean ?

W3/D3 DAY 13: Free Day!

Tehreema

W3/D4 DAY 14: Full Body (45 Min)

The perfect routine my body needed after the 25th of dec! Felt sooo goood!

W3/D5 DAY 15: Full Body (60 Min)

Perfect way to start Hump day. Thank you ❤️

Woo! My favorite so far. This was 🔥🔥

Lauren Ledesma

W4/D1 DAY 16: Full 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 ☺️

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

W4/D2 DAY 17: Upper Body (45 Min)

Did a 6 mile run with my husband and two kids for hubbies birthday!

It’s a relax day! But I’m just gonna do the exercise for the next day! Consistency is key!

W4/D3 DAY 18: Free Day!

Awesome way to end my week. Thank you, Danny ❤️🙏

susan

W4/D5 DAY 20: Full Body (60 Min)

Sruthi

W5/D1 DAY 21: Full Body (60 Min)

Balbina

More pressure on palms and wrists would like to have some variation.
Overall great workout

W5/D2 DAY 22: Upper Body (60 Min)

W5/D3 DAY 23: Free Day!

Mafe

Nadine

W5/D4 DAY 24: Full Body (45 Min)

Just finished, heart rate is up, muscles are tired. Mission accomplished. 👍🏻

So hard to complete but the result is worth it

W5/D5 DAY 25: Full Body (60 Min)

Wooww… that last set kicked my a🔥🔥! 💪🏼

W6/D1 DAY 26: Upper Body (60 Min)

🙌🏻🙌🏻🙌🏻🙌🏻🔥🔥🔥

W6/D2 DAY 27: Full Body (60 Min)

Did stretching today! Felt sooo good. Needed it ☺️

Having recently been diagnosed with health issues - this program has 1. Kept me mentally sane 2.  Helped me create new healthy habits and 3. First time I’ve consistently completed a program longer than 2 weeks without getting bored or giving up.  

Thank you!!!

W6/D3 DAY 28: Free Day!

Just finished the Beach Body challenge, loved it! So many well-rounded and balanced workouts

Michelle

Love your workouts but it takes me more than one hour and I really don’t have to much time to workout

Sole

W6/D4 DAY 29: Full Body (45 Min)

Hell yea this challenge is fire!! 🔥😎

W4/D4 DAY 19: Full Body (45 Min)

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