Name: Playbook - Hannah Bower - W1/D2 W1/D2 30 Minute & Under 2.0
Uploaded: 2024-01-18T19:28:17.882Z
Duration: 30 min
Description: W1/D2 W1/D2 30 Minute & Under 2.0

🥳🥳🤩 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

Loved all the different movements in this one!

Didn’t even get to finish a full round  before the baby woke up but I did more than I have in a while and for that I’m happy. I can’t wait to come back to this one though! It’s a great little mix!

Cristine

Mariah

Rachel

That felt amazing! I even ran 1 mile right before doing this workout.

Keri

This was great workout that helped me feel strong but not intimidated. I loved it.

Jessie

Just did two rounds! Still feeling the burn from Monday ❤️‍🔥❤️‍🔥

Chelsea

The lawn mower exercise felt slightly awkward but really focused on form today. Loved the burn from the squats and lunges.

Tori Hargett

Great for an indoor workout when the garage is too cold!!! Thanks for the quick sweat sesh!

Michelle Stephens

Corie

Meagen

It took me a lap to understand which weight was best to use to complete the entire workout but I managed to complete 4 laps with difficulty but happily!🤙🏻😃🙌

Angela

Starting slow after an injury only did 1 round but loved it. Worked a little bit of everything.

Emili

Completed 2 sets and loved it❤️‍🔥❤️‍🔥❤️‍🔥 love this circuit!! Finished out with 5 mins of cycling

Jessica

That’s was a good one.   Love all the upper body and core exercises!

Shannon

Great workout with time for a few stretches at the end

Lauren

Natalie

Really enjoyed the fact you're on the ground most of the workout. It forces someone to balance while lifting a weight, which is nice. I'm sore in places I didn't know existed.

Kaitlyn

Great movements! Felt accomplished in the 30 min

Ashton

❤️‍🔥 nice collection of body parts hit here.

Hailey

Two full times through and then modified reps to do a mini round of the third way through to finish the full 30 minutes 🙌🏻🙌🏻🙌🏻

Jillian

Amber Greaves

Made it through 3 rounds in 38 minutes! Great work out!

Janine Ducharme

Danielle

Was able to finish a whole extra round from a few weeks ago! 🥵

Shelby

Elissa

Selma

Molly

This one killed me! I definitely had to take breaks!

Ashley

What an awesome workout!!! Did not rest, and was sweating! Loved it. 👏🏻🙌🏻🔥

Dana Limperis

Love this challenge! Very different from what I’ve done in the past. Made it more enjoyable 😏☺️

Stephanie

Was only able to do one round of this but really enjoyed it :) will come back to it, for sure!!! ✨

Roxanne

Sydney

Great workout on football Sunday! 🔥🙌🏻

Emily Storm

Taylor Agee

This was a solid workout and really tired me out by the end of the circuit! I love these 30 minute workouts!

Brittney

Got through 3 sets! Was over 30 mins but I was determined to finish the last set 😂

Jaime

Whew loved that!  Got 3 rounds in, barely but loved racing the clock at the end 🥵

Great workout, I did two rounds! 
How do I progress without being exhausted for my labour intensive job the following day?

Love the 30 minutes! ...great workout in good time!

Britt

Beatrice

What a freaking awesome program to have, especially when the hotel gym is your current gym 💪🏼

Cheyenne

Welcome to day 2! 

Todays workout will be a traditional AMRAP (as many rounds as possible)

You will set the timer for 30 minutes (or for
However long you have) and go through the listed movements as many times as you can.

NOW LISTEN: I care FAR more about quality reps, full range of motion, and focus on your muscle engagement than I care about how many rounds you do. Read that again!

For rest time, you will rest when and as needed between movements and rounds.

Have heavier weights? You might use more rest time or go through the movements more slowly.

Have lighter weight? You might need less rest! 

Challenge yourself AND listen to your body.

Todays workout will be a traditional AMRAP (as many rounds as possible)

You will set the timer for 30 minutes (or for
However long you have) and go through the listed movements as many times as you can.

NOW LISTEN: I care FAR more about quality reps, full range of motion, and focus on your muscle engagement than I care about how many rounds you do. Read that again!

For rest time, you will rest when and as needed between movements and rounds.

Have heavier weights? You might use more rest time or go through the movements more slowly.

Have lighter weight? You might need less rest! 

Challenge yourself AND listen to your body.

Recommended reps per side: 5
1 rep= 1 snatch press + 1 standard shoulder press 
Recommended weight: medium- heavy 

*If your weights are on the lighter side: increase reps to 8-10 per side*

For beginners: can always perform single arm shoulder press (remove the snatch)

Modifications: break the movement down (deadlift, curl, press)

Substitutions: single arm devil press

Form:
-start in a standing position feet slightly wider than hip width apart, chest tall and ribs are stacked over pelvis 
-have a weight on the floor in between your feet
-lower down into a squat/deadlift position to pick the weight up with one hand 
-appropriately engage your core and your lats AS you press through your legs with a neutral spine to snatch the weight either to your shoulder or directly overhead (in the video Hannah demonstrate snatching it to her shoulder then pressing it overhead)
-keep a slight bend in your elbow with the weight overhead
-lower the weight back down to shoulder level
-keeping your torso still and ribs stacked over pelvis press the weight back overhead 
-briefly pause 
-lower the weight down to the ground 
-repeat for recommended reps then switch side

Single Arm Snatch + Shoulder Press

Recommended reps per side: 5
1 rep= 1 narrow squat + 1 side squat 
Recommended hold: front racked position

 *if your weights are on the lighter side increase reps to 8-10 per side*

For beginners: remove the weights and perform body weight 

Modifications: can hold weights in suitcase position 

Substitutions: lateral squat walks with a band 

Form:
-feet flat on the ground placed slightly more narrow than shoulder width 
-ribs are stacked over pelvis and weights are held up by shoulders (front racked)
-core is appropriately engaged to manage pressure 
-lower knees to approximately 90 degrees 
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-lower into a squat , make sure to keep your glutes and hips low
-press through to standing 
-then, step your foot a few inches out to the side for a wide squat stance
-lower down into a wide squat
-press to standing
-bring your foot back in. That was one rep.
-repeat

Front Racked Narrow to Side Squat

Recommended reps PER side: 5
1 rep = 1 reverse lunge + 1 curtsy lunge 
Recommended weight: medium 

*if your weights are in the lighter side, increase reps to 8-10* 

For beginners: remove weight

Modifications: perform all reverse lunges and then all curtsy lunges

*if your weights are on the lighter side increase reps to 8-10 per side*

Form:
- Start standing with your chest tall, ribs stacked over pelvis and feet in a shoulder width stance
-hold your weights down by your side 
- Step back with one foot directly behind you into a reverse lunge
-lower down until your knees are 90 degrees
-maintaining a low lunge lunge position, take your back leg and cross your body and place your foot on the ground laterally behind you (curtsy lunge position)
- Bring your knee down until your front leg reaches 90 degrees 
- Staying in a low lunge position place uncross your foot and place it directly behind you again, perform a pulse 
- Push through your front leg to come up to standing 
-repeat all reps on one leg first; then move into your second leg

Reverse Lunge To Curtsy Lunge

Recommended reps: 8-10
Recommended weight: medium to heavy

*if your weights are on the lighter side perform 10-15 reps*

For beginners: remove hip thrust 

Substitutions: any grip bicep curl 

Form:
-start in a kneeling position with your shins flat on the ground, and your glutes resting on your heels, chest tall, core engaged, shoulders retracted 
-hold your weights down by your sides with your wrists facing each other (hammer grip)
-keeping your torso completely still, and elbows close to your sides, begin curl your weights to your shoulders 
-at the same time you will press your hips forward by engaging your quads until your hips are stacked over your knees 
-at the top of your rep, pause and squeeze your biceps
-lower slowly and controlled
-repeat

Kneeling Hammer Curl Hip Thrust

Recommended reps: 8-10
Recommended weight: medium 

*if your weight(s) are on the lighter side, increase reps to 10-15)

For beginners: can hold the head of the dumbbell with both hands rather than a head in each hand 

Modifications: standing overhead Extensions

Substitutions: Tricep kickbacks, skull crusher, Tricep pull downs  

Form:
-start kneeling with your chest tall, ribs stacked over pelvis, and torso still 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-repeat

Kneeling Overhead Tricep Extension

This is a hybrid between a delt raise and a reverse fly 

Recommended reps per side: 8-10
Recommended weight: light to medium 

*if your weights are in the lighter side increase reps to 10-15)

For beginners: perform the delt raise with knees together and chest tall 

Substitutions: standing delt raise or reverse fly 

Form:
-start in a kneeling position and place the foot that’s opposite of your weight out in front past your knee (runners lunge)
-hinge over at the waist so that your chest is close to your thigh 
-place your other forearm on your thigh for stability and balance 
-hold your weight down by your side  
-without moving your torso begin to lift your arm laterally out to the side keeping a slight bend in your elbow, do not lock out your elbow
-once your hand is parallel with your shoulders, briefly pause 
-then lower the weight down to starting position 
-keep your chest and torso still throughout 
-repeat

Kneeling Delt Raise

Recommended reps per side: 8-10 
Recommended weight: medium-heavy 

*if your weights are on the lighter side increase reps to 10-15*

*if your weights are in the heavier side, decrease reps to 5-8*

For beginners: perform standing bent over lawn mower rows (hand is placed on a safe surface)

Modifications: bear plank or standing hinged position 

Form:
-start in a kneeling position and place the foot opposite of the hand with the weight out in front of you 
-set the weight out towards your shin to start 
-as you begin to row the dumbbell, engage your scapula (think about retracting your shoulder blades down and together)
-while scapula is engaged, also squeeze your lats 
- pull the dumbbell to your rib cage/hip 
-hold at the top 
-slowly lower down placing the weight far away from you again

Kneeling Lawn Mower Row

Recommended reps: 8-10

For beginners: the modification is shown as the first few reps on knees. You will also decrease reps to 3-5

Substitutions: any push-up variation that empowers you (hands on bench, hands on wall)

Form:
-start in a kneeling or downward dog position 
-hands are firmly planted into the ground,  your hips are pressed high (if in downward dog position) the more your hips are over your shoulders the harder it will be, the farther your hips are away from your shoulders the easer (kneeling position)
-keeping your elbows at a 45 degree angle (never 90) shift your weight forward so that your head begins to lower in front of your hands 
-lower as far as range of motion allows or until your head gently touches the ground out past your hands 
-then press back to pike or starting position by pressing through your hands and glutes and Bodyweight shifting backwards 
-repeat for recommended reps

Pike Push-Up

Recommended reps PER side: 5
Recommended weight: medium 

*if your weights are on the lighter side, increase reps to 8-10 per side*

For beginners: remove the over head press and perform standard crunch/sit-up/or core of choice

Substitutions: half Turkish get up 

Form:
-start laying on the ground with your feet firmly planted on the ground and a weight in one hand at shoulder level 
-begin to press the weight overhead while simultaneously beginning to lift your chest up into a sit-up 
-when doing sit-ups think about keeping your chest tall, do NOT round your upper back. Pretend a string is attached to your chest and someone is pulling it from the ceiling 
-sit your chest up until your ribs are stacked over your pelvis and your weight is directly over your shoulder 
-begin to lower the weight to your shoulder and your chest back to the ground slow abs controlled 
-repeat recommended reps on one side before switching sides

Single Arm Sit-Up Press

Recommended reps per side: 10 (20
Total reps)
Recommended weight: light to medium

For beginners: perform without weight, keep chest more stacked over hips and perform 5 reps per side (10 total reps)

Modifications; remove the weight, limit range of motion, place your feet on the ground

Substitutions: sit-ups, eccentric sit-ups, crunches 

Form:
-start seated with your weight shifted towards your upper glutes/sacrum 
-keep your chest tall and core appropriately engaged to manage any pressure you may have
-hold your weight by your chest
-pretend a sting is attached to your chest  and someone is pulling it to keep it upright
-bend your knees at a 90 degree angle and lift them a few inches off the ground 
-twist your entire torso to one side as if to touch your elbow to the ground
-switch sides 
-repeat

Russian Twist

30 Minute Full Body AMRAP

W1/D2 W1/D2 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.

Morgan

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

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.

W1/D1 W1/D1 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.

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.

Katie

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.

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

Meagan

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

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!

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! 🥵🔥

mary kate

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!

Jade

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

Hope

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”.

Sandy

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!!

W1/D2 W1/D2 30 Minute & Under 2.0

Community

More workouts from Hannah Bower