Name: Playbook - Hannah Bower - W1/D1 W1/D1 30 Minute & Under 2.0
Uploaded: 2024-01-18T19:28:17.876Z
Duration: 30 min
Description: W1/D1 W1/D1 30 Minute & Under 2.0

Soooooo good. Took a break due to injury but glad to be back !

Becky

Restarting this series and I'm so pumped! Loved it the first time through and excited to see progress through the second round ✨

🫨 😅 the elevator is looking very tempting after this.

Meagen

Hopefully can get this done in thirty minutes next time 🥵

Meagan

I’ve been in a weird spot with consistency as a postpartum sahm and this 30 minute session was perfect. So much less daunting to have two sets and timed! Easier to just do it quick and feel good about myself 😇

Elise

Emily Rasmussen

Loved this style of workout!!! Burned so so so good.

Katie

Keri

First official workout postpartum! Excited to be back 💖💖 Only got interrupted by baby once 🙌🏻

Chelsea

Marnie

Awesome as always! Started this programme again as now I’ve moved to Aus and can get back into a good routine again.

Lauren

Have been struggling with motivation since for a few weeks and today I made myself workout even though I wasn’t feeling it. So glad I did, it felt amazing to move my body!

Tori Hargett

I am 5 months postpartum and wanted to start being kore challenged in my workouts again. This felt good and worked up a sweat!

Ashley

Monica

Great workout! I did half the time but I still felt the burn!

mary kate

I really liked it.
 Looking forward to following your program

Eric

Another simple yet deceptively difficult one! Loved it!

Amanda

Hard but worth it. Made me sweat which is the goal

Taylah

Feeling intimidated by some of the workouts lately and having more aches and pains but after this one, I can do this!

Morgan

Loved it! So affective in a doable amount of time!  
Kids are still napping!🙌🏼🙌🏼

Taoa

Deceiving challenging without overdoing it. I am 7 months postpartum and struggling to make the time to workout. This was perfect for my time, and I love how Hannah includes modifications with detailed descriptions for form 💕🧡🙏🏽

Jess

Short and sweet!!! Super effective way to move the body!!

Jamie

Wow, just wow…I haven’t worked out for a hot minute, and this was just what I needed to get my butt in gear!

Chandy

Amber

Kaitlyn

Jade

Awesome workout. The challenge begins!! Whoop whoop!

The Copenhagen plank was an impressive challenge, I didn't think I could do it but I did! Glute bridge abductor squeeze was not as easy as it seemed. My inner thighs are feeling it! 🔥🔥

Leticia Lopez

Elissa

❤️‍🔥 LOVE Copenhagens!!❤️‍🔥 1st time ever doing them and was able to do the position with my leg on the bench. 
These 30 min and under workouts have changed my life 🥹

Jessica

Hailey

Fell out for about a week and half due to moving. So to punish and challenge myself I’m restarting the whole program. Feels good to be back 💪🏼

Sandy

My butt thanks you. I won’t be able to walk tomorrow 🔥 😂

Jillian

Me and my 🍑 just love your workouts😂🫶🏻

Selma

Great workout, trying to start and stay disciplined!

Kelsey Davis

Stephanie 🦦

Easiest way to squeeze in morning movement

Jojo

Restarting because work life has consumed me, great workout.

Janine Ducharme

Hope

Loved how quick and easy to follow this workout was!

Rachel

Sooooooo goood! This burn and was able to finish before my son woke. Finally getting some me time again postpartum. Needed this program! Thank you.

Devonay

Starting from the beginning again cuz I got too far behind! It kicked my booty again😂

Shelby

A great full body workout!! Especially with how short it is, just what you need on a day where no workout sounds good 🤣

Samantha

A great challenge! Great way to get back into the routine of working out!

Stephanie

Another amazing workout! Thank you for getting me excited to move my body again! This program is just what I needed.

LETS GOOOOOO!

Okay so week 1 Day 1! 

Reminder: workouts will drop Monday, Wednesday, Friday, and Saturday (midnight the night before) eastern. The optional weekly cardio will be uploaded Sunday.

IMPORTANT: They will be uploaded into the weekly programming folder until they are pushed out.

Once they are pushed out, we will begin to put them into their own highlight titled “30 Minute and under 2.0). These workouts will be permanently stored in the app.

Here’s what you’ll need for today : a pair of dumbbells, and a stable surface (bench, chair, ottoman, step).

This workout is focused on slow reps, drops sets, and lifting based movements!

Rest time is built INTO the workout, but always always rest as much as you need to! Each movement is timed!

If you rest a little more, it may take a few minutes extra to complete- and that’s okay!

Always choose appropriate weights for the time given. Don’t be afraid to drop or go down in weight, form first!

Recommended time per leg: 60 seconds 
Recommended weighted time: 30 seconds 
Recommended Bodyweight time: 30 seconds 
Recommend weight: medium to heavy 
Recommended rest time: you will rest 30 seconds only after you have completed both legs.

For beginners: perform 15 seconds weighted, 15 seconds Bodyweight and increase rest time.

Modifications; lower the box height, remove weight and perform whole movement Bodyweight, hold onto a steady surface 

Substitutions: B-stance squat, reverse lunge, single leg squat to chair 

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground, core engaged, and chest tall
- hold the weight hanging by the inside of your thigh if you have one weight, if you have two weights hold on either side of your knee 
- Lower down pushing your hips back 
slightly (this is a hinge motion)
- as you lower keep your chest tall, you can hinge forward as long as core is appropriately engage 
- pause at the bottom of the rep 
- Push through your front leg to come back up
- perform reps until the recommended time is up.

Bulgarian Split Squat: Weighted + Bodyweight

You will need a dumbbell and a steady surface (bench, table, chair, ottoman) for this superset.

Rest time: you will rest 30 after your rows and pullovers (You will not rest between your right arm row and your left arm row).

With that said: if you need more rest,then rest 🫶🏻

Recommended time PER arm: 60 seconds 
Recommended rest time between arms: 0 seconds 
Recommended pause at top of rep: 1-3 seconds 
Recommended weight: medium to heavy 

For beginners: perform movement for 30 seconds per arm and add in 30 sec rest between arms

Modifications: remove pause, decrease time, increase rest, decrease weight 

Substitutions: standard tempo bent over row

Form:
-start with your feet flat on the ground hip width distance apart in a bent over hinged position, hold one weight down by your side while your other hand is firmly planted on a safe surface
-take your opposite foot of the hand the weight is in, and step is forward into a staggered stance 
-in your hinged position your core is appropriately engaged to manage pressure, spine is neutral, and chin is neither tucked nor arched 
-keep a slight bend in your knees 
-begin to row your weight to your rib cage by engaging your scapula and lat muscles as you pull 
-pull until your elbow is at 90 or the weight is close to your ribs 
-pause at the top engaging your lats for 1-3 seconds 
-lower your weight slow and controlled 
-repeat

Pause Single Arm Bent Over Row

Recommended time: 60 seconds
Recommended rest time: 30 seconds 
Recommended weight: medium to heavy

For beginners: can perform flat on the ground with your feet and back firmly plated on the ground, shorten time to 30 seconds and increase rest time 

Modifications: can hold your dumbbell laterally, rather than vertically which is shown in the video  (one head in each hand)

Substitutions: banded standing lat pull downs, y raise 

Form:
-Start in a hip thrust position. Heels driving into the ground with feet hip width apart, knees at a 90 degree bend, core is appropriately engaged to manage any pressure you may have, glutes engaged hips elevated.
-Maintaining this position, press a weight overhead.
-From there lower the weight behind your head
-keep a slight bend in your elbows 
-lower until your arms are parallel with your ears or however far range of motion allows 
-briefly pause at the depth of your rep
- begin to Pull that weight from behind your head back to over head while keeping hips high 
-Repeat while maintaining hip thrust position

Lat Pullover

Pause Bent Over Row ss Lat Pull Over

You will need a dumbbell and a safe surface for this superset (ottoman, chair, bench, stair, sofa)

Recommended time PER leg: 60 seconds 
Recommended weighted time: 30 seconds 
Recommended Bodyweight time: 30 seconds 
Recommended rest time between legs: 0
Recommended weight: medium to heavy 

For beginners: perform 30 seconds total per leg (15 weighted, 15 Bodyweight) and increase rest to 30 seconds between legs 

Modifications: remove elevation and perform standard side lunge, limit range of motion, remove weight completely 

Substitutions: Cossack lunge, curtsy lunge 

Form:
- start standing parallel to a safe surface with your ribs stacked over your pelvis, feet firmly planted on the ground and a weight in your hand 
-place the foot that’s closest to the surface up onto the edge 
-you may feel a stretch in your inner thigh, thats normal 
-maintaining a stacked rib cage begin to hinge your hips and bend your supporting knee 
-think about scooting your glutes backward 
-your chest can drop as long as your spine stays neutral and your glutes and weight are shifted backward 
-lower as far as range of motion allows 
-pause at the depth of your rep 
-then begin to press through your heel and engage your glutes, core, and posterior chain to extend back to standing 
-repeat

Elevated Side Lunge: Weighted + Bodyweight

Recommended time PER leg: 30 seconds 
Recommended rest time: in between legs 0, rest after the movement is complete before starting your single leg lunge 

For beginners: see bottom part of video, you will perform side lying inner thigh lifts 

Modifications: different knee placements: The closer the bench is to your knee the easier. Bending your lifting leg also makes it easier. Can also remove the lifts and just perform an iso hold 

Substitutions: inner thigh machine (adductor), inner thigh leg lifts, seated medicine ball adductor squeezes 

Form:
-start in a side plank with your foot on a bench, elbows or hand laid flat on the ground 
-press into a side plank by appropriately engaging your core to manage pressure
-keep your hips high and stacked on top of each other
-engage your inner thigh of your bottom leg to lift your foot (if leg straight) or knee (if leg bent) as high as you can.
-it’s okay if it’s only a few inches 
-lower your bottom leg
-repeat

Copenhagen Plank

Elevated Single Leg Squat ss Copenhagen Plank

Recommended time: 60 seconds 
Recommended reps: 10 
Recommended ISO hold: 10 seconds 
Recommended rest between sets: 30 seconds 

*you’ll perform 10 curls straight into 10 second iso hold on repeat until the minute is over.

For beginners: shorten the time to 30 seconds with reps at 5 and iso hold for 5 seconds and increase rest time 

Modification: go lighter in weight, shorten time 

Substitutions: standard bicep curls

Form:
-start seated with your ribs stacked over your pelvis and your weights in your hand (wrists face the ceiling)
-begin to curl the weights to your shoulder without moving your torso 
-briefly pause when the weights are at shoulder level engaging your biceps 
-you will then lower slow and controlled until the weights hit your thigh 
-do NOT lower past your thigh, always keep a bend in your elbow 
-perform curls for the recommended amount or reps 
-then you will lower halfway and hold your weights with a 90 degree bend in your arm for the recommended time 
-then you will repeat with your reps until the minute is over 
-

10-10 Bicep Partial Range Curls

Recommended total time: 3 minutes 
Recommended narrow stance: 5
Recommended far stance: 5

*you will perform 5 reps narrow, 5 reps far, while squeezing a ball or pillow for as many rounds as you can in 3 minutes. This is your finisher for the workout.

For beginners: remove the Adduction squeeze (ball between knees), and perform the exercise for 1.5 minutes 

Modifications: remove Adduction or pick one of the two stances 

Equipment substitutions: pillow, towel, stuffed animal 

Substitutions: hip thrusts (shoulders elevated) 
Form:  -start laying on the ground with your feet firmly planted in the ground close to your glutes or with your heels under your knees
-place a ball, pillow or rolled blanket in between your knees and squeeze your knees together engaging your adductor muscles 
- then perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lift your hips off the ground maintaining a pelvic tilt  -Appropriately engage your core and your glutes. Feel it in your hamstrings? Tilt your pelvis upwards) -lift as high as you can off the ground, even if it is just an inch or two. Think about driving your feet down to earths core.  -at the highest you can bridge briefly pause  -lower down on a slow and controlled 
-Repeat for recommended reps 
-then you will step your feet out so that your feet are farther out than your knees into an extended position 
-perform recommended reps 
- then set feet to a narrow stance and repeat until the time is up

Narrow + Far Glute Bridge Adductor Squeeze

W1/D1 W1/D1 30 Minute & Under 2.0

I just looked into seeing a therapist for stress / anxiety and then I saw this video. Bless you! Thank you! Grateful for this virtual community.

Such a cool and good idea, Ada is there for us too 😍👌🏻

Carina

This was amazing! She really did kicked base on a lot of things I struggle with and getting motivated, staying true to myself and not setting expectations. I can wait for more of these.!

Marissa

October Mindset: Empowered You

🥳🥳🤩 today my new record! It's always tiring but gives great satisfaction!! 😎🔝🔝

Kiki

Wanted to switch up full body because I’m bored and this was so good. I forgot how good 😂

Taylor

Great workout for a day where you don’t feel motivated!

Alexi

W1/D2 W1/D2 30 Minute & Under 2.0

Just couldn’t get through the whole workout today. Three weeks of illness and my stamina is kaput. But pushed through 2/3 and will feel better in the long run!

Krista

Just starting back after a hiatus (naturopath directed reset) and this was a grind today. I had to take modifications and drop a set for the last few supersets, but it feels good to get back at it. I know my muscle memory will snap in by the end of this week to bring me back up to pace, but I’m just listening to my body at this point. Thanks for a killer sweat!

Great had to modify a little but I’m proud for restarting my journey

Caitlyn

W1/D3 W1/D3 30 Minute & Under 2.0

Great workout for when I need to stay focused to get done fast!

Greta workout but man it kicked my butt! 💦

Kristen

Haylee

W1/D4 W1/D4 30 Minute & Under 2.0

Love this one so much! Quick & forces me to get In some good cardio 🔥

Lacy

Great cardio exercise. Longest two minutes of my life.

Mariah

Played with pacing the last few runs. A pace I couldn't hold for 2 minutes previously, I was able to hold for 4 🎉 these programs have been a game changer, something clicked finally and I feel like I'm on a path back to me.

W1/D5 W1/D5 OPTIONAL Cardio 30 Minute and Under 2.0

Drenched and fully spent 😅 putting in that sweat equity.

One of those days I needed it.
Didn’t feel amazing.
Didn’t kill me.
But I moved.

Molly

Could only do three rounds in ten minutes! But damn it felt good 🔥🔥🔥

W2/D1 W2/D1 30 Minute & Under 2.0

Katya

W2/D2 W2/D2 30 Minute & Under 2.0

Madison

W2/D3 W2/D3 30 Minute & Under 2.0

A lot of mental toughness required for that one! 😅

Another great, sweaty workout in the books!!

Had to take a break halfway for baby needs but I did it ❤️‍🔥🔥

W2/D4 W2/D4 30 Minute & Under 2.0

Erin

Beatrice

Courtney

W2/D5 W2/D5 OPTIONAL Cardio 30 Minute & Under 2.0

Kim and Will

How to Make the Most Out of Week 3

W3/D1 W3/D1 30 Minute & Under 2.0

Megan

W3/D2 W3/D2 30 Minute & Under 2.0

Baby woke up so only one round each side for the lower body conditioning but still a great workout 🍑🔥

Brianna

W/3/D3 W3/D3 30 Minute & Under 2.0

I’ve been doing a lot of running lately so I haven’t been doing much lifting or body work but I need a balance and this workout felt so good for my upper body muscles especially 💪🏻🙌🏻🫶🏻

I had to substitute a lot as I was working out at home, but this workout still crushed my arms!

Brittney

W3/D4 W3/D4 30 Minute & Under 2.0

Delaney

2 mile run it wasn't exactly slow but it was steady

Cynthia Contreras

W3/D5 W3/D5 OPTIONAL Cardio 30 Minute & Under 2.0

My one promise to myself this week is… Strength comes with consistency. I’m 19 weeks pregnant. When I workout it makes me feel empowered. I want to keep working out for the next 20 weeks so I can continue to feel strong 💪🏽

Lexi Lou Williams

I so like the one promise goal.
My one promise is a make to myself to be mindful of my journey in life and the lifestyle that I am living now in doing life for me as in my exercise, nutrition, reading and restfulness.

Renee Barker

I love Ana’s insights and how she encourages small achievable and maintainable mindsets/goals.

October Mini: One Promise 🤞🏻

I really loved this circuit, especially the finisher!

I was able to do it with heavier weights!

So many improvements from the W1/D1! Longer times, more weights, less modifications and feeling good! 🥵🔥

W4/D1 W4/D1 30 Minute & Under 2.0

This is a great workout with a limited amount of time! I got in a good sweat in the time I had to do this circuit!

It’s so awesome seeing the progression in weights! Love this program

Angelica

W4/D2 W4/D2 30 Minute & Under 2.0

This was a great workout! I was feeling it at the end!

W4/D3 W4/D3 30 Minute & Under 2.0

Regan

Climbing up the ladder was killer! I definitely need to jump rope more 😂

W4/D4 W4/D4 30 Minute & Under 2.0

Eugenia

Ran my apartment stairs for two minutes instead of the run portion!

Alexa Moates

W4/D5 W4/D5 OPTIONAL Cardio 30 Minute and Under 2.0

A good workout when I just want to workout at home with very limited equipment

Soooo good! Such a great way to start my morning

W5/D1 W5/D1 30 Minute & Under 2.0

This is such a good reminder to slow down and that low impact workouts are just as effective. Thank you!

Finally feeling better after a nasty cold and this felt great! Ps. I love the outdoor noise! Sounds like warm days!

W5/D2 W5/D2 30 Minute & Under 2.0

I definitely challenged myself today with heavier weights. That felt amazing and sore all at the same time.

W5/D3 W5/D3 30 Minute & Under 2.0

Still love this one when I come across it!!

Caitlin

W5/D4 W5/D4 30 Minute & Under 2.0

I really enjoyed this, refreshing to see a different pov to “falling off the wagon”.

Something that helps keep me “on the wagon” is working out 3-4 days a week. It’s rejuvenating and makes me feel strong. When I don’t get workouts in it makes me feel weak. However I remind myself that just because I missed a week - doesn’t mean I have to stay there and miss another! 😊🙌🏼

I love how you are teaching us about breaking each thing down into little bite size pieces! That is truly how I was able to start and ultimately keep showing up for myself in exercising for the last 18 months consistently! I would love to hear more about emotional eating…it has always been my go to and a hard one for me to stop! I’m going to put in some extra thought around it this week! Thank you!!

Brittney Howell

October Mini: What's Keeping You Out Of The Game?

Totally had a broken treadmill in my basement for years and had no use for it until now omg!!!! Perfect winter cardio 💯💯💯🥵 and so quick! Gotta use this for the morning when I’m in a pinch!

Brenna

Love this one - using it as a warm up to another session.

W1/D1 W1/D1 30 Minute & Under 2.0

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