Name: Playbook - Don Saladino - W1/D1 Full Body - Timed ⏱🔥
Uploaded: 2023-12-18T19:30:19.420Z
Duration: 45 min
Description: W1/D1 Full Body - Timed ⏱🔥

Anna

Good start. Feeling strong.  Really enjoyed the activation drills. 

358cals

Felicity Tully

Dale

Great start! Can tell the future ones are going to hurt though. Haha

Alyssa

Voice prompted time that does not interrupt music 😜

Martin

Great 1st workout in this program 💪❤️

Jeff Bagwell

Excellent workout, great start to the day!

Austin

Todd Stronf

Humberto

Great instruction and good diversity in the set. Thanks!

Natasha

Great workout to start the week off strong

Alexis

Bryan

Welcome To Day 1 of Fat Burner DB!
Playbook has a timer feature for these timed workouts. 

Today's Workout
-Warmup
-Goblet Squat
-Alt DB Bench Press
-DB Pullover
-DB Side Raise
-Lying Leg Raise
-Side Plank

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Kneel on the floor in front of a bench
- Place your elbows on the bench, then separate your knees about as wide as your hips
- Exhale and fold forward, reaching both hands back toward the traps and lay your torso down
- Hold this position for the recommended amount of time

Elevated Child's Pose

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes and hamstrings 
- Complete desired reps then repeat on the opposite side

Inverted Hamstring (Each Side)

- Sit on the floor and bend one leg in front of your body with your hip rotated out
- Position it so your lower leg and knee are resting on the ground
- Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight
- Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground
- Bend your knee so your leg forms a 90-degree angle
- Your back knee should be in line with your hip, and your ankle should be neutral
- Try to keep your back straight and resist the urge to bend to one side
- Think about sitting into both hips equally and easing the lifted hip straight down toward the ground
- Transition to the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

90/90 Hip Opener w/ Transition (Each Side)

Warmup

4 Rounds. 6 Exercises. 60 Seconds Rest Between Rounds.
*Keep moving. Don't rest in between exercises. Get your heart rate up! 🔥🥵

- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell at the chest with your hands under the top edge of the dumbbell
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through your feet and extend your legs to return to the starting position
- Repeat for the recommended amount of repetitions

Goblet Squat

Lie down on the floor with the dumbbell over your left shoulder, with your arm locked. Right arm lays flat next to your side. This is the starting position.

Bring the weight down towards the floor. Touch the floor with your elbow, and return to the initial position.  *Don't let your shoulders move towards your ears.

Alternating Dumbbell Bench Press

- Lie flat, hold the dumbbell straight overhead
- Inhale and lower the weight slowly behind your head engaging your core
- Then bring the dumbbell back with the same motion to the starting position
- Complete the designated number of reps

DB Pullover

- Stand tall with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells laterally to your sides with a slight bend in the elbows and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause at the top of the movement before lowering the dumbbells back down to the starting position
- Repeat for the recommended amount of repetitions

DB Side Raise

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raises

- Lay on your side and position yourself on your bottom elbow and side of your foot
- Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core
- Hold this position for the recommended amount of time then repeat on the opposite side

Side Plank (Each Side)

B Block

W1/D1 Full Body - Timed ⏱🔥

START HERE

Tough! Made me feel less strong but not in a bad way if that makes sense. Haha

Another great workout.  I am not used to 4 sets of 15.  Getting a great burn.  Love the warm up stretch.

W1/D2 Full Body - Reps💦

Matt

W1/D3 Survivor Circuit 💥

Good workout. Replaced the chest fly bc of shoulder.

Gabe

Again, tough but great feeling to get through it

W1/D4 Full Body - Timed ⏰🥵

Stephanie

W1/D5 Full Body - Reps 🫠

W2/D1 Full Body - Timed ⏱🔥

W2/D2 Full Body - Reps💦

Love this one. Great workout.💪💪💪

W2/D3 Survivor Circuit 💥

W2/D4 Full Body - Timed ⏰🥵

W2/D5 Full Body - Reps 🫠

W3/D1 Full Body - Timed ⏱🔥

W3/D2 Full Body - Reps💦

W3/D3 Survivor Circuit 💥

W3/D4 Full Body - Timed ⏰🥵

Dean

W3/D5 Full Body - Reps 🫠

Holy crap. 45 sec was tough! Not looking forward to tomorrow's workout. Haha

W1/D1 Full Body - Timed ⏱🔥

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