Name: Playbook - Hannah Bower - W1/D4 W1/D4 30 Minute & Under 2.0
Uploaded: 2024-01-18T19:28:17.938Z
Duration: 33 min
Description: W1/D4 W1/D4 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

Keri

Dayummmm ❤️‍🔥🔥💪🏻 Good thing I have the ropeness jump ropes 🙌🏻 That was awesome

Chelsea

Ashly Vandenengel

Julia

Even with shorter times that was a great workout! 🔥💪

mary kate

Jessica

This was a burner 🔥 I am out of breath and sweat a lot! This felt great to finish!

Brittney

This workout was awesome! 👏🏻 challenging but sooooo good! 💪🏻

Aissa Trevino

Get past those mental blocks and the world will be your oyster ❤️‍🔥 legs have out before my mind did, so I got one more set in then I thought. Love this ladder circuit

Jillian

Loved how the minutes went down and then back up! Way more encouraging to keep going.

Taylor Agee

Kaitlyn

Such a great all body workout! The skaters and bear planks were brutal. 😅 I am on the floor pouring sweat. 🤣

Emily Storm

❤️‍🔥 hi I’ve said so many times that the circuits are my favorite, but right now as of today this day, and this letter set or my absolute favorite of all the 30 and below sets ❤️‍🔥 I had to make some modifications for my own personal well-being, but it was fantastic and I pushed myself be on my mental limits

I didn’t have the energy to do this but did it anyway. I went slow and light on the weights, lots of modifying when it came to cardio and bear planks. 

Feeling exhausted and muscle fatigued after this workout. I think I need to rest for the next couple of days…

Janine Ducharme

So much fun! That 5 min jump rope at the end had me cringing!

Krista

The kind of workout that makes a warrioress 💪🏼👏

Katie

A beautiful annihilation! Body is burning!

Hope

Caitlin

Had been eying this one - i clinch around on which workouts to do. And I finally got the courage. Done and done. Sweat on 100. Prepping for hip replacement and need to go in strong. I’m terrified of resting afterwards - last surgery I got depressed and gained weight. So setting myself up to be positive and patient this time around.

Molly

Eugenia

Loved this! It was such a nice change of pace and kept me on my toes! Modified a few things but over all feel great about this! 🏋️‍♀️💪

Stephanie

Jaime

Loved this format! That last 5 mins was brutal 😮‍💨

Rachael

This was SO much harder than it looked on paper!! 🥵🤩

Little much for the pelvic floor 8 weeks PP🤣 modified a lot but got a good sweat in!

Kate

This workout took everything I had! Extra breaks than normal but I am proud of myself. Didn’t quit and finished as strong as I could

Jacee

Sandy

Switched jump rope for the bike and 🫠 a good one!!

Tenille

Beatrice

Nikki

Shanele

Officially gonna invest in a jump rope. Did the whole thing this time!

Rachel

Danielle

HOLY MOLY is all I can say. I forgot how effective jump roping is also. This is one of my new favs!

Subbing stair master for jump ropes was killer.  All my muscles are on fire 🔥

Caroline

Cynthia Contreras

Did an inclined walk instead of skipping! But loved it

Delaney

Shannon

If sweat is gold, then I'm rich! Haha 😄

Margaret 

So deceiving! Heart’s beating fast but I feel good!

Shahirah

Anonymous

Kayla Stock

You weren’t playin around with this one 😅👊🏼

Lacy

Cardio + strength training is exactly what my bod needed this morning! 😮‍💨🫡

Stephanie S

Final day of week 1!

Hope you’ve enjoyed so far! 

Today we will be playing around with a timed ladder. As always, try to minimize rest when you feel strong and capable while also listening to your body and adding rest when you DO need it. 

Some of these minutes can feel like eternity so I 100% hope you’ll take a few seconds here and there to rest as you work through the ladder.

The pattern is 
5 minute exercise 
4 minute exercise 
3 minute exercise 
2 minute exercise 
1 minute exercise 
1 minute REST  (there is no video for this) 

And then you climb back up the ladder but in reverse order

1 minute exercise 
2 minute exercise 
3 minute exercise 
4 minute exercise 
5 minute exercise 

You will see a jump rope start and end this workout, if you don’t have a jump rope please don’t worry! Substitutions are included in the movement description 🫶🏻

Recommended time: 5 min
Recommended rest: rest as needed to get through the movement

Modifications: can pretend to jump rope (seen in video), jumping jacks, high knees, football runners 

Equipment substitutions: any cardio of your choice (treadmill, stair stepper, bike, eliptigo, rower, ski erg, walking)

Form:
-start standing with your ribs stacked over pelvis and feet hip width apart 
-hold your jump rope in each hand down by your sides, with the rope behind your heels 
-begin to flick your wrists to swing the rope overhead 
-at the same time press through your heels so that you jump a few inches off the ground 
-time the swing and the jump so that by the time the balls of your feet land back on the ground the rope has swung underneath them 
-always land with a bend in your knees 
-repeat

Jump Rope (Substitutions Included)

Recommended time: 4 minutes 
Recommended lunges: 5 per side 
Recommended burpee deadlifts: 5
Recommended rest: as needed throughout the 4 min 

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

For beginners: perform with little to no weight and rest as much as needed 

Modifications: reverse lunges, step ups and deadlifts 

Form:
-start standing with your chest tall and ribs stacked over pelvis 
-hold your weights down by your sides 
-step one foot out a foot or so in front of you flat on the ground 
-begin to lunge forward by shifting your weight onto that foot
-knees and toes point outward, but never inward. Can have a hinge/upper torso lean
-lower until knees gently touch the ground or as far as range of motion allows 
-press through your glutes to extend yourself to standing 
-repeat on the other foot.
-after walking lunges are completed drop your weights onto the ground keeping your hands in contact with the weights 
-either stepping or jumping back, shoot your feet into a plank position 
-briefly pause
-step or kilo your feet back to being underneath your hips 
-from here, perform a deadlift 
-keep your spine neutral, engage your core, shift your weight into your heels and extend to standing 
-repeat

Walking Lunges Into Burpee Deadlift

Recommended time: 3 minutes 
Recommended shoulder press: 5 per arm
Recommended 1.5 Sumo Squat: 5 
(One half rep + 1 full range of motion =1 rep)
Recommended rest: rest as needed 

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

For beginners: remove the half rep on the sumo squats 

Form:
-start standing with your ribs stacked over your pelvis and chest tall 
-hold your weights up by your shoulder 
-keeping your core appropriately engaged while you press your weights overhead (no rib flaring)
-begin to extend one weight overhead (keep a slight bend in your elbow)
-briefly pause 
-lower slow and controlled 
-repeat on the other arm
-then you will move into 1.5 sumo squats 
-widen your stance and turn your toes outward 
-hold your weights down in front of your pelvis 
-lower until the weights almost touch the floor, knees are 90 degrees, or however much range of motion allows 
-pause at the depth of your rep 
-extend until your weight is halway up your shin or your knees are 45 degrees (aka a half rep)
-then lower back down all the way
-extend all the way to standing 
-this is one rep, repeat

Alternating Shoulder Press into 1 1/2 Sumo Squat

Recommended time: 2 minutes 
Recommended reps for skaters: 3-5per side
Recommended reps for bear plank: 5 per side 
Recommended rest: as needed 

*if your weights are on the lighter side, increase reps to 5-8*

For beginners: take the jump out of the skaters, knees down on the plank rows 

Form:
-start standing with chest tall, ribs stacked over pelvis, and feet hip width apart
-begin to jump laterally so that your weight lands on the side in which your are moving 
-lower down into a side lunge by hinging at your hips and dropping your torso (still keeping it neutral)
-drop low enough for one of your hands to touch the ground 
-then immediately press through your feet to jump laterally to the other side 
-land with bent knees and an appropriately engaged core 
-touch the ground, repeat 
-after your reps you will go into bear plank rows 
-grab your weights and drop down into bear plank 
-toes are tucked, hips are low and square to the ground, knees are bent, and hands are underneath shoulders 
-core is appropriately engaged and spine is neutral (neither arched nor rounded)
-without twisting your hips engage your scapula and lats to row one of your weights to your rib cage, keep your elbow high 
-pause at the top, then lower slow and controlled 
-repeat on the other side keeping core and hips square

Skaters Into Bear Plank Row

Recommended time: 1 minute 
Recommended reps: as many as you can 
Rest: AFTER THIS MOVEMENT YOU’LL REST 1 MINUTE (or however many you need) BEFORE THE SECOND HALF OF THE LADDER

Modifications : place feet flat on the ground or remove glute bridge all together 

Form:  -start laying on the ground with your heels firmly digging into whatever safe surface you have available (steps and low bench work great)
-perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lift your hips off the ground while pushing your heels down and exhale all your breath maintaining a posterior pelvic tilt  -Appropriately engage your core as you exhale keeping a posterior pelvic tilt. You should Feel it in your hamstrings?
- You DONT lift as high as you can off the ground, even if it is just an inch or two. That’s ok. Think about driving your heels down as you engage your core. 
-press through your chest until weights are extended (you always want to keep a slight bend in your elbows)
-lower your weights to chest level keeping your iso ham bridge
-repeat

Elevated iso Ham hold + Chest Press

Recommended time: 1 minute 
Recommended reps: as many as you can 
Rest: as needed 

Modifications : place feet flat on the ground or remove glute bridge all together 

Form: 
- start laying on the ground with your heels firmly digging into whatever safe surface you have available (steps and low bench work great)
-perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lift your hips off the ground while pushing your heels down and exhale all your breath maintaining a posterior pelvic tilt  -Appropriately engage your core as you exhale keeping a posterior pelvic tilt. You should Feel it in your hamstrings?
- You DONT lift as high as you can off the ground, even if it is just an inch or two. That’s ok. Think about driving your heels down as you engage your core. 
-press through your chest until weights are extended (you always want to keep a slight bend in your elbows)
-lower your weights to chest level keeping your iso ham bridge
-repeat

Elevated Glute Bridge Chest Press

Jump Rope

W1/D4 W1/D4 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.

Meagen

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

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!

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

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

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.

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

Ashley

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

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!!

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.

Simone Fisher

W5/D5 W5/D5 OPTIONAL Cardio 30 Minute & Under 2.0

Celine

W6/D1 W6/D1 30 Minute & Under 2.0

If I don’t get 4 workouts in throughout the week then I will do my best to go on a walk! 

If I don’t eat healthy during the day I will make sure I get my hydration in. 

If I don’t go to sleep at a decent time I will nap when my toddler naps to help rest my body.

Black and white thinking and needing perfect situations held me back is so much for so many years! My new thought process as of 18 months is progress over perfection! baby steps and adjusting as I have went has kept me going. I started doing 10 min body weight routines at nap time. Now I wake up at 4 and get in full weighted workouts and journaling! It would have never worked if I started with where I am now. It wouldn’t have been something I could have stuck too!

October Mini: How To Keep Going When Motivation Is Low

Did not want to get out of my warm bed! Lol. But really enjoyed this upper body burner!

Love these ones with conditioning! Burning so good

W6/D2 W6/D2 30 Minute & Under 2.0

It was great! Happy to add more weights to my workouts

Struggling with tendinitis so went down in weight

W1/D4 W1/D4 30 Minute & Under 2.0

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