Name: Playbook - Danny Saltos - W5/D4 DAY 24: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.554Z
Duration: 45 min
Description: W5/D4 DAY 24: Full Body (45 Min)

Mafe

Nadine

Stephanie

Nallely

Cynthia

Alyssa

Roni

Giselle

I FEEL LIKE THE FEMALE VERSION OF TERMINATOR 🙌🏼

Jana

Laura

Grace

Irina

Curtsy lunges???????? Maybe call it the devils lunges, crappy lunges, caca lunges……. 😔🥲😩😄🤣

Krizell

Monica

Well I couldn’t workout yesterday so decided to do it today .  Hope it still valid 😝😝

Silvia

Dewi

Clarissa Gillis

Paula

Really didn’t want to do this today but so glad that I did!

carly

Jennifer Chien

Please do another 6w program🙏🏼🙏🏼

Andrea

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 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 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)

Pre Workout Fatigue

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)

Start in a hinged position with your torso about 45 degrees with the ground. 

Knees softly bent and back flat

Row with both arms maintaining high elbows

Bent Over Dumbbell High Row

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

Keep your torso upright with your shoulders back and down. 

Drop the back knee so that it bends and your thigh should be perpendicular to the ground. 

Repeat

Walking Lunges

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

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

Superset 2

Start by hinging at the hips and maintaining a 45 degree angle 

Pull both arms up with your elbows pulling towards your ribcage.

Bent Over Dumbbell Row

Start in a lunge position. 

Using power from your legs switch stances remaining in place.

Jump Lunge

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

Power round

W5/D4 DAY 24: 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 🥵🥵🥵

Carla

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.

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!

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

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