Name: Playbook - Danny Saltos - W4/D4 DAY 16: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.492Z
Duration: 60 min
Description: W4/D4 DAY 16: Full Body (60 Min)

Chelsea

Natalie

Giselle

Tamara

Full Body Pump

In this full body workout we explore what it means to do full body! I combine all the goodies in this cardio, strength, isolation, and compound movements.  It’s my favorite way to train and you’ll see why.

Let’s get the body primed and ready for this workout.if you are short on time only do 2 rounds.

Start in a quadruped position 

Hands below your shoulders and knees below hips 

Walk laterally to one end of your mat and return to start

Lateral Bear Crawl

On your knees perform a standard push up

Hands below your shoulders and fingers spread 

Make sure the crease of your elbow is facing forward and lower your chest and belly button to the ground at the same time

Kneeling Push Ups

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 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

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.

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

Side plank shoulder press performed with feet stacked , staggered, or with a kickstand 

The kickstand version is the modification for those who need to scale back. 

You bend your bottom leg and place the knee on the ground. 

Perform equal reps per side.

Side plank shoulder press Left

Side plank shoulder press Right

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

Pump Pre fatigue

Pure strength no cardio. Focus on form and execution

Holding a dumbbell in your left hand 

Hold on to the bench with your right hand and lift your right leg straight back 

Maintain and tight core and row with your left hand

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

Bird dog Row Left

Bird dog Row Right

Perform and alternating lateral lunge 

While performing the lateral lunge bring both dumbbells up in front

Reps are counted per lunge. 

For example if the exercise calls for 20 reps that equates to 10 reps per side.

Lateral lunge and front raise

One sit up counts as a reps

For example if the exercise calls for 20 reps that equates to 20 total sit ups and 10 chops per side.

Sit up and chop

Strength block 1

1 rep = 1 deadlift + 1 squat 

Perform a deadlift by maintain a flat back and lowering the weights toward the ground.

Slight bend in the knees and hips traveling back

Rack the weights to your shoulders and perform and squat by lowering your hips. 

Return to standing position and repeat the pattern.

Dumbbell Deadlift and Squat

Begin with your knees on the ground.  

Make sure your elbows are tucked in and biceps in line with your ears. 

Extend your hands straight above your head and flex in your triceps.  

You can substitute this movement with a single dumbbell or perform it standing with a cable as well

Kneeling Tricep OH Extension

Banded Knee Tucks

Strength block 2

This is quick and dirty. 30 seconds of each move for three rounds. Rest only as needed.

Pick those knees up like you're running from a bear. 

Don't forget to use your arms and keep your gaze straight ahead

High Knees

Start by sitting on the floor. 
Knee bent and feet hovering 1-2inches off the ground. 
Torso should be 45 degrees to the ground. 
Start by holding the dumbbell with both hands and twist side to side.

Dumbbell Russian twist

Finisher

W4/D4 DAY 16: Full Body (60 Min)

Allie

Loved this workout sweat … these combos had me impressed !

Zerith

Annalisa

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

W1/D2 Wk 1/DAY 2: Lower Body (60 Min)

Alejandra

A hour walk followed with a Abb workout burner! 😉

Amanda Hollen

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

Jordan

David

susan

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

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

Jess

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)

Jacqueline

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😍😮‍💨

Clarissa Gillis

W3/D1 DAY 9: Lower Body  (60 Min)

Paola

Julia

W3/D2 DAY 10: Shoulders + Arms (45 Min)

Loved this workout. Miss live workouts. Thank you so much, Danny ❤️🙏

Lourdes

So good!! Follow along video was perfect for me today 👌🏼

Killerrrrrr, specially after Day 2 being upper body as well😅

W3/D3 DAY 11: Full Body Follow Along (60 Min)

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

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

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

Is it me or is this more challenging than the gym version?? Anyway, looove ittt

I meant to rate 5 stars but my hand was shaking so much! Sorry! 😂⭐️⭐️⭐️⭐️🌟 Great sweat as usual, TY!!

W4/D1 DAY 13: Upper Body (60 Min)

When I saw no cardio in the warmup I thought oh good an easy one… but jokes on me - my legs are dead and I’m dripping sweat 🥵

W4/D4 DAY 16: Full Body (60 Min)

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