Name: Playbook - Hannah Bower - W1/D3 W1/D3 30 Minute & Under 2.0
Uploaded: 2024-01-18T19:28:17.917Z
Duration: 30 min
Description: W1/D3 W1/D3 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!

Meagen

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

Caitlyn

This one took me more than 30min, tried controlling each move and wow.

Rachel

Loved how efficient this was in a short amount of time. The lizard dips I finally got by the third round!

Morgan

My shoulders are jello! I definitely need to work on my core as well. Such a great workout!!

Keri

Lost steam at the end! That last round was a hard way to end 🔥🔥

Chelsea

New goal, get better at lizard dips 🥵🔥

mary kate

That was a tough workout! It really hits you at the end!

Brittney

Got it down!! Truly did not want to, and put it off till after I put my baby to sleep ❤️‍🔥 felt amazing

Jessica

Awesome! Lizard dips need a bit of practice though

Lauren

Selma

Kaitlyn

Great workout! I’ve lost so much shoulder and thoracic strength but I modified upper body exercises to just body weight. 

Praying for steady and long term gainzzz🙏🏼😭

Janine Ducharme

🔥 as always! After more weeks off than I’d like (selling a house, moving, sickness, excuse, excuse) this was needed! Just used body weight because my weights are all packed, but that was still a GREAT workout.

New workouts I’ve never done and I love that my body is still learning new things!

Hope

Sneaky hard… in the best way. Kicked my arse. 😅

Dana Limperis

Ashley

Hardest workout I’ve done in awhile. Kicked my butt but felt super good.

Dana

Loved! That was a great workout l! I didn’t get overwhelmed with how many rounds or how many seconds the rounds were.

Taylor Agee

Great challenge! Still don’t like lunges 🫠🤪😂

Stephanie

What a killer workout! Cut a few sets cause of a cramping inner thigh. 😭 Going to try these lizard dips when I get home. Anxiety is getting the better of me today! But gonna go walk on the treadmill and hope that helps with cramps!

Emily Storm

Jacquelyn

Get workout to get back into it!! 💛 loved the lizard dips!

Definitely took me long than 30 min but sweat is gold 🥵🥵

Jaime

Definitely took me longer than 30 minutes but woo 😮‍💨🥵 that last set was rough but so good!

Great workout!! A little bit of everything, the mobility at the end is always a nice ending! Thanks!!

Loved it! 3rd workout PP 🙌🏻 subbed core exercises for what I’m learning in the postpartum guide!

Kate

The lizard move at the end really surprised me! Doing the alternative move actually didn't feel natural and I didn't feel any engagement. So doing it the first way really makes a big difference!!! Definitely earned my shower after a sweat sesh like that haha!! 🍑🦵🔥👊🥵😍💪

Lindsay

I loved this workout! Have been in a total rut and this caught me eye! Glad I did it!

Amanda

Madison

Delaney

Doubled up on workouts today and now I'm jelly

Cynthia Contreras

🦎🔥🦎🔥 that’s all I can say about this workout 🤣🤣 another great 30min workout

Tamara

Loved this one! I did one round to finish off my physical therapy exercises and it was just what I needed. I love the variety you put into each workout. Keeps me coming back for more!

Wondering if under 30 2.0 will be saved ?

Katie

Samantha

Ooof that was tough! I’m dripping sweat and feeling great 💪🏻💦🔥

Nikyla

Kayla

Wow! I'm just using fabric bands and I'm shaking. No weights available so👌... it was great. Bodyweight legs extension is really tricky 😅

Eugenia

Wow- this workout was very humbling 😅☠️

Emilia

This took me a long time to finish as towards the end my right inner upper thigh was hurting. So I took the last few supersets slow. Glad I managed to finish Hopefully it’s just a small muscle pull or sprain…? I procrastinated to go to the gym today but stoked that I did!

Shahirah

Didn’t feel like working out today but I had your voice in my head “just turn your brain off and go” and BOOM done!

Abby

Loved this session! It’s exactly what my body & mental health needed 🫶🏻

Simone Fisher

Happy Friday! Todays workout will be timed supersets with timed rest. Below is how the rest is set for the app, HOWEVER if you want and need more rest, PLEASE take more rest 🫶🏻

You’ll do each superset 3 times for 45 seconds on and 15 seconds rest. 

The rest will come after the two movements are completed before the set starts again.

You’re not doing this as an exercise yet,
It’ll be the last movement in this workout:
I just want you to see and be familiar with this super new movement before you try it in the workout!

Form:
-start in a lizard pose where your hands are planted in the ground underneath your shoulders 
-one knee is bent out in front. Keep your bent knee in line with your opposite hand 
-extend your other leg back 
-from here, engage your TVA to press your front leg off the ground 
-press through your hands and your back leg. It’s okay if you only get a few inches off the ground 
-you should feel this in your core and side oblique 
-lower to the ground and repeat

Lizard Dip TUTORIAL

Goal is to go immediately from your goblet into your push-ups. You’ll rest after your push-ups before starting your goblet squat again.

HOWEVER: if you need the rest, take the rest, take as much as you need.

Recommended time: 45 seconds
Recommended weight: medium to heavy
Recommended rest before push-ups: 0

For beginners: can hold one dumbbell with both hands underneath chin. Decrease time to 30 seconds and add in 15 seconds rest before push-ups 

Modifications: hold weights down low and perform prison squat instead 

Form:
-start standing with your feet hip width distance apart. Can go a little wider if that feels good on your hips
-start with a tall chest, ribs stacked over pelvis, feet firmly planted on the ground
-hold your weights either up by your shoulders or down by your side
-lower into a squat by hinging your hips back and bending your knees. Continue to keep a tall chest tall and your core appropriately engaged to manage pressure
-your knees may go over your toes, that’s okay, what’s important is making sure your knees point forwarded or outward, but never inward
-find your depth for your range of motion, pause, and extend back to standing

Goblet Squat

Recommended time: 45 seconds 
Recommended rest: 15 seconds 

For beginners: recommended time is 20-30 seconds and a 30 second rest 

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core is appropriately engaged to manage pressure, neutral spine, hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square

Push-Up

Goblet Squat ss Push-Up

Remember: recommended rest is just a suggestion.

Rest as much as you need!

Recommended time: 45 seconds 
Recommended weight: medium to heavy 
Recommended rest time before commandos: 0

For beginners: decrease time to 30 seconds and add a 15 second rest before heading into commandos 

Modifications: perform as Bodyweight, limit range of motion, hold onto a stable surface 

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position. Chest is tall and ribs are stacked over pelvis. feet are firmly planted on the ground 
- Keep your chest up and hold dumbbells at your shoulders (front racked) or by your sides (suitcase)
- Step a few inches back by firmly planting your foot on the ground and knee your knee down until both legs are at 90 degrees
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your glutes and keep your torso still as you push back to standingz
- alternate your legs until time is complete

Alternating Reverse Lunge

Recommended time: 45 seconds 
Recommended rest: 15 seconds 

For beginners: decrease time to 30 seconds and increase rest time to 30 seconds before starting next set.

Modifications: go into your knees, or elbows on a bench 

Substitutions: plank shoulder taps 

Form:
-start in a plank position. Core is appropriately engaged, hands underneath shoulders, hips square, and back is neither rounded or sagging
-maintaining an appropriately engaged core, drop one elbow to the ground at a time
-try to have as little wiggle as you can 
-once both elbows are on the ground, place one hand down at a time and press back to plank.
-alternate which arm you lower to the ground first

Commandos

Reverse Lunge ss Commandos

A kettlebell is shown in this superset, but don’t worry a dumbbell substitution is also shown in the bottom corner of the video.

Recommended time: 45
Recommended weight: medium

For beginners; lessen time to 30 seconds and add a 15 second break before your side dips. Before standard kettlebell swings by only swinging the weight belly button level.

Modifications: limit range of motion, choose a light weight

For those who don’t have kettlebell: substitution is shown in the video. You’ll use a dumbbell and only perform the swing to belly button level 

Form:
-start standing with your ribs stacked over pelvis, chest tall, and feet firmly planted on the ground. It is okay if they are slightly wider than hip width
-place your weight between your feet
-pick up your weight and hold it down in front of your pelvis
-using your hips and your glutes you will generate movement to thrust the weight forward
-again, you are not using your arms, this movement is directed solely by your hip thrust
-keep a slight bend in your elbows and always appropriately engage your core to manage any pressure you may have
-swing the kettlebell until it is safely overhead with slightly bent elbows and engaged shoulders 
-pause briefly then let gravity pull the kettlebell down 
-as the kettlebell falls downward with gravity you will shift your hips back into a hinge motion. This is important
-do not round your back, again, shift your glutes backwards to keep a neutral spine as the weight swings between your knees
-gravity will begin pulling the weight forward in which you will thrust your hips to generate the swing thus repeating the exercise

American Kettlebell Swing

Recommended time per side: 45 seconds
Recommended rest between sides: 0 
Recommends rest after both sides complete: 15 seconds 

For beginners: perform laying side crunches or modified side dips for 20-30 seconds per side 

Modifications: place your bottom knee down 

Substitutions: laying side crunches

Form:
-start in a side plank position with your forearm flat on the ground 
-elbow is underneath shoulder, feet are stacked on top of each other 
-hips are stacked directly on top of each other 
-obliques and core are appropriately engaged to lift the body off the ground 
-your top hand can be extended overhead for balance 
-using your obliques lower your hips gently to the ground or as far as muscle control will allow 
-engage your obliques and core to press your hips back to side plank position, 
-repeat

Side Dips

American Kettle Bell Swing ss Side Dips

Recommended time per leg: 45 seconds 
Recommended weight: medium 
Recommended rest: 0

For beginners: hold the weight at shoulder level or down by side. Decrease time to 30 seconds, increase rest time to 15 second 

Modifications: reverse lunge, side lunge, 


Form:
-start standing feet hip width apart, core engaged, chest tall, shoulders retracted
-press your weight overhead 
-step backwards with the foot that is opposite the overhead weight 45 degrees laterally so that it crosses your front leg 
-lower into a curtsy lunge, while keeping the weight steady overhead, by shifting your hips back and hinging at your waist
-keeping a forward lean with an engaged  core to activate your glutes, press back to standing 
-keep your weight overhead 
-perform recommended time before switching sides

Overhead Curtsy Lunge

Recommended time: 45 seconds
Recommended rest: 15 seconds 

For beginners: lower time to 30 seconds and increase rest time to 30 seconds.

Substitutions: sit-ups, eccentric sit-ups, crunches or any core movement that makes you feel empowered.

Form:
-start sitting on your glutes with your knees pulled in towards your chest 
-engage your core/TVA (see tutorials for more information)
-begin to extend your knees and feet outward while lowering and opening your chest 
-unfold your body until you’re in a hollow
Position 
-briefly hold this position while appropriately engaging core 
-begin to pull in your knees and your chest to meet together in a sitting position by engaging your TVA 
-tuck back in to starting position 
-repeat

Tuck-Outs

Overhead Curtsy Lunge ss Tuck Kick Outs

Recommended time: 45 seconds 
Recommended rest: 0

For beginners: remove the weight/front raise, limit time to 30 seconds, increase rest and limit range of motion.

Modifications: can use a cable, - a band or multiple bands to hold onto, limit range of motion 

Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-otherwise, start in a kneeling position with your chest tall and ribs stacked over pelvis 
- hold a weight in both hands and front raise it until it is shoulder level 
-engage your TVa
-begin to lean your whole torso backwards by also engaging your quads 
- it is very important to appropriately engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows keeping the weight level with your shoulder 
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling, lower the weight,
-repeat

Bodyweight Leg Extension With Front Raise

Recommend time per side: 30-45 seconds 
Recommended rest: 15 seconds 

For beginners: can use the substitute or any core of your choice, decrease working time and increase rest time 

Substitution: shown in video (weighted bent knee windmill)

Form:
-start in a lizard pose where your hands are planted in the ground underneath your shoulders 
-one knee is bent out in front. Keep your bent knee in line with your opposite hand 
-extend your other leg back 
-from here, engage your TVA to press your front leg off the ground 
-press through your hands and your back leg. It’s okay if you only get a few inches off the ground 
-you should feel this in your core and side oblique 
-lower to the ground and repeat

Lizard Dips

Bodyweight Leg Extension ss Lizard Dips

W1/D3 W1/D3 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

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

🥳🥳🤩 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

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 🔥🔥🔥

Meagan

W2/D1 W2/D1 30 Minute & Under 2.0

Katya

W2/D2 W2/D2 30 Minute & Under 2.0

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

Jillian

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

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

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 😂

Shelby

W4/D4 W4/D4 30 Minute & Under 2.0

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!

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!!

W1/D3 W1/D3 30 Minute & Under 2.0

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