Name: Playbook - Danny Saltos - W4/D5 DAY 20: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.453Z
Duration: 60 min
Description: W4/D5 DAY 20: Full Body (60 Min)

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

Lourdes

Paola

susan

More challenges like this one! Where you have the material and do it on your own with the sets and reps specified! Love this format!!

Andrea

Shannon

Sruthi

Somaih Hameed

Stephanie

Kristen

Andreina

Just when I think I’m getting fitter ,you push me to next threshold . Thank ypu

Nova

Omg!!!!! If you don’t feel alive after this… I don’t know what else you need 😅 still doing push ups on my knees but that’s okay :) slowly slowly getting there!!! Gracias Dani!!!!!! 🧡✌🏼

Maria

Dayami

Omg that finisher!!! 🔥 need more of that, best way to finish off the work out 😆

Rachel

Sarah

Hot and sweaty! Guess I am working hard 🤪

Laura

Giselle

Grace

How was it? The last circuit is 7 minutes too long, that’s how it was 🥲🤣😭😩😂

Krizell

Push-ups . I have to do them on my knees .  My arms are not that strong 🥲

Silvia

Raise your hand if you have ever felt personally victimized by the 7 min finisher - everyone raises hand

Monica

Woke up weak but tried my best to perform every circuit. Thanks Danny!

Dianne

Olivia

Paula

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

Lunge forward with your right leg and place your left hand on the ground next to it

Bring your right elbow to the inside and rotate to your left

With your right arm open up your chest towards your right side and extend your right arm towards the sky and follow your hand with your eyes

Worlds Greatest Stretch

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

Warm up

With two dumbbells at the shoulders. 

Perform a jumping jack while pressing the dumbbells overhead (similar to a shoulder press but much more dynamic)

Weighted 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

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 both knees on the ground. 
In one hand, hold a dumbbell or kettlebell in a rack position. 
In the other hand (working side), hold your dumbbell and perform a shoulder press. 
Make sure your abs are on and your glutes are tight.

Kneeling Philly Press L

Kneeling Philly Press R

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

Perform prescribed reps per side. For example if the exercises calls for 15 reps that equates to 15 reps per side.

Start in a seated position on the floor with your heels off the floor (you can modify by keeping your heels down) 

Twist to your left for prescribed reps and stopping in the middle.

Half Way Russian Twist

Full Body Circuit 1

In a high plank position perform a push up

Strong core, glutes engaged, lower yourself to the ground keep your elbows angled in slightly (not flaring out) 

Inhale as you lower yourself and exhale as your return to start

Push Ups

Start with a wide stance. 
Bend forward to rest your forearm on your knee. 
With the other arm grab your dumbbell and pull towards your rib cage to bring the dumbbell as high as possible.

Single Arm Chainsaw Row

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

Full Body Circuit 2

Laying on your back 

Extend one leg straight in the air. 

With the other leg - knee bent and foot flat on the floor 

Raise your hips off the ground by pressing through your heel.  

For added difficulty use a weight on your hip

Single leg glute bridge

Start on your back with your knees bent and feet flat on the floor. 

Hands at the side of your head. 

Sit up and bring your chest towards your thighs and exhale. 

Inhale as you lower yourself towards the ground in a controlled manner

Sit ups

Start by laying on your back

Hands underneath your glutes (palms down) 

Bring both knees in towards your chest and then extend both legs into the air lifting your hips off the ground.

Reverse Crunch and Thrust

Full Body Circuit 3

Complete as many rounds as possible in 7 mins

Crouch down 

Think squat in a little ball (take up as little room as possible)

Explode out into a jumping jack (take up as much room as you can)

Exploding Star

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

Place hands to the ground. 

Hop both feet back into high plank. 

Lower your body to the ground

Pop up and with hands overhead reach towards the sky.

Burpee

Finisher

W4/D5 DAY 20: Full Body (60 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.

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/D5 DAY 20: Full Body (60 Min)

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