Name: Playbook - Danny Saltos - W3/D4 DAY 12: Full Body Strength + Cardio (60 Min)
Uploaded: 2024-01-15T05:56:21.473Z
Duration: 60 min
Description: W3/D4 DAY 12: Full Body Strength + Cardio (60 Min)

Just barely completed that last finisher. 4 roundssssss 🫠👌🏼

Annalisa

Jess

Wow. Thought I was hallucinating reading 4 rounds of the whole finisher and nopeee!! What a killer in the best way

Giselle

Julia

David

Jacqueline

Amanda Hollen

Tamara

Full Body Strength with metabolic components.  I combine strength and cardio in each circuit of this workout.

This movement series should be done 2 times. 

The series is meant to prime the body and get the motor neurons firing before you start this workout

Using a long resistance band with light to moderarte tension 

Pull apart the band to activate your scapula.  You can modify by using 2,3, or 5 lbs dumbbells or using nothing at all and simply squeezing in between your shoulder blades. 

Keep your shoulders down and back

Band Pull Apart

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

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 Left

Kneeling Weighted Rotations Right

Movement Prep

This pump pre fatigue should be completed at a 6 or 7 on the intensity scale.  The goal is to elevate your heart rate and complete high reps of the movements to increase circulation to various parts of the body.

If you are short on time complete only 2 rounds.

Reps Are counted as 1 per leg.  For example of the reps are 20 that would equate to 10 per leg.  

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

Perform this movement for time and stay low in a half stance at top of the movement. 

**modification**
You can always walk your legs out one at a time instead of jumping.

1/2 Burpee

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

Pump Pre fatigue

I find that these kind of workouts are the most rewarding mentally. There is something about combining strength and cardio in the same circuits that you feel incredibly challenged.

With one foot flat and the other foot off center with heel raised perform a squat.  

Maintain an upright torso and weights at your side. 

** ADVANCED USERS 
You can rack the weights at your shoulders or goblet fashion for a more challenging lift.

B Stance Squats left

B Stance Squats Right

Hinged at the hips 

Torso parallel to the ground 

Knees soft

Holding a single kettlebell 

Pull towards your sternum 

Tap the ground on each rep. 

Remember not to raise or lower your torso

KB Gorilla Row (sub w/ dumbbells)

Jump Rope

Strength and Cardio

Alternating Z Press

Step back with your right leg (right leg stays straight) 

Left leg bends and hinge at the hips to let your chest drift over your knee 

Holding a weight in your right Arm 

Let the weight frame the inside of the left foot 

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

Step Back Hinged Lunge Right

Step Back Hinged Lunge Left

Place your hands below your shoulders and knees below your hips. 

Raise your knees off the ground approximately 1 inch. 

With your core engaged, walk your entire body to the left about the width of a workout mat and repeat back in the opposite direction.

Lateral Bear Crawl

Strength and Cardio 2

This aerobic/abdominal finisher is all about consistency.  

Make sure to follow the prescribed reps and slow it down if you need to.

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 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

Block 3 (finisher)

W3/D4 DAY 12: Full Body Strength + Cardio (60 Min)

Allie

Loved this workout sweat … these combos had me impressed !

Zerith

W1/D1 Wk 1/ DAY 1: Full Body (45 Min)

Omg. So good. I dare say this is one of my favorite workout sessions. Favoriting for sure. Thanks Danny!

Tiffany

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Alejandra

A hour walk followed with a Abb workout burner! 😉

W1/D3 DAY 3: Free Day! (45 Min)

Jordan

susan

W1/D4 Wk 1/ DAY 4: Full Body (60 Min)

👍🏽🔥 killer per usual. Pushed through and feel great on the other side.

W2/D1 Wk 2/DAY 5: Upper Body (60 Min)

Somaih Hameed

Great workout!  I am loving the workouts, the instruction and the app!

Tracy

W2/D2 Wk 2/DAY 6: Lower Body (60 Min)

W2/D3 DAY 7: Free Day! (45 Min)

Anette Solveig Grasmo

Nallely

W2/D4 Wk 2/DAY 8: Full Body (60 Min)

Phew 😅 legs on fire. Loved the cardio aspect of this too! Feeling ready to tackle the rest of my day - great for my Sunday morning 💯

Sarah

Wow I think this has been the harder one I’ve done in your app, loved it😍😮‍💨

W3/D4 DAY 12: Full Body Strength + Cardio (60 Min)

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