Name: Playbook - Hannah Bower - W2/D1 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.239Z
Duration: 30 min
Description: W2/D1 30 Minute and Under

Got a little pregnancy energy back today. This felt great to do ❤️

Jillian

Was feeling a quicker workout and I highly underestimated this. Tiny muscles that are often not used are shaking!

Morgan

Had to break in the middle for a nap wake up but got it down in the end! Feeling great for it!

Mhairi

Tough one! Over 30 minutes but really nice because the reps are low and that makes it more fun for me🙌

Willeke

Didn’t complete in under 30. I try and do these during his nap after pumping. Annnnd he woke up  before completion :)

Anne

These are so amazing ! So happy to have short but effective workouts to follow!

Becky

Alexis

Eden

❤️‍🔥 I did not think the squats would be the most challenging 🥺…am I doing it wrong if I cannot get my elbow to touch my quad during bird dog?

Jessica

Short and spicy! My arms are shaking 🔥

Shelley

Amazing workout! My muscles are screaming!!!!

Katie

Carina

Injured myself and easing back in. Really enjoyed this workout ☺️

Rebekah

Mackenzie Winter

Keri

Love these 30 min workouts! Thank you for offering  modifications!!!

Anita

Shahirah

Definitely going to be sore jumping right into week 2 but worth it! 🔥 Extra stretching calling my name today and tomorrow 😆

Chelsea

Didn’t make it to the gym today but modified to fit my home workout :) Was lifting two cans of food for the dumbbells but I told myself that flexibility builds consistency! 💦🩷

alyssah

Great workout. Did it outside at 5:30 am and it was the best form of therapy. Thank you for these workouts Hannah. I’ve been a fan for years and you are amazing. 🫶🏼

Kinsey

Shelli

Woof! Great burn with this workout. Triceps and quads are shaky. Love it!

Jacee

Awesome! Challenging and quick for us with little running around 😊

Rebecca Milway

Ashley Powell

Maddie Sublette

Such a good one. Had to cut the last circuit down a round but I know I’ll be feeling this later 😅

Mikayla

Damn!! 🔥🔥 Time for some stretching after that for sure!

Rolien

Killer! 🥵 I love coming back to these because I can feel myself getting stronger but they still challenge me.

Abbey Dwyer

Ciara

Please can you put these organ in the program  section?  I've saved and favorited the program so far in anticipation to start and now the entire first week won't play.

Leigh-Ann

Millie

Jaclyn

Kelsey

Gurpreet

Emily Jacobs

Melanie

Stephanie

Barely made it through those triceps and three minutes of 🔥🔥🔥

Krista

Margaret 

Sofi

I've never done a workout program an seen so much progress so fast than with yours! Thank YOU!?

amy contreras

A. 8x12,5. 10x20. 10x27,5
B. 10x45. 10x52,5. 10x55. Squeeze

A. 5x12,5 watch form. 5x10.
B. 14. 16.

Omg differently helps when I'm pumped up or stressed out...wewwwwuuuuiuuuuu

A. 21x12,5. 24x15.
B. 17. 18 bent knee.
C. 17. 16. Phew.

A. 10# x 2.5 rounds.

A. 1round x10#, 1round bodyweight.

A. 8ea side. 10?
B. 10.ss.

Wow that one was good! So many things that I need to workout all in one workout!

Ashly Vandenengel

Tiana

Damn this was good. Might be my new favorite workout

Samantha

The 3-way squat destroyedddd my legs 🔥

Lynda

Looking forward to coming back to this one In like 8 weeks and seeing if I don’t die 😭😂☠️

Christa

Brilliant, those 3min squats were pure torture 😭😂

Hana

Week 2 Let’s goooo!

This workout is going to push you! It’s ok for it to feel challenging or hard or burning. Growth happens when we get a bit uncomfortable.

Reminder: any workout that contains reps instead of time, will take *approximately* 30 minutes.

Give yourself the grace of a few minutes over or under.

You will need blocks/plates/safe surface and a pair of dumbbells for this superset.

Reps are per side
Recommended reps: 4-6
Recommended weight: medium to heavy 
Recommended elevation: 1-3 inches 
Recommended tempo: 2-3 seconds on the lower down 

Modifications: can perform on the ground or have front foot elevated 

Substitutions: reverse lunge, Bulgarian split squat 

Form:
- Start in a split stance where each foot is safely on an elevated surface such as blocks or plates or sturdy thick books.
- engage your core slightly if you feel balance is off. Retract shoulders so shoulders aren’t rounded forward, ribcage over pelvis
- Lower down until both legs are at or below the plates, you’ll feel your muscles engaging and stretching 
- Push through your glutes keeping your torso still exhale as you stand 
- slight lean forward for more glute emphasis, vertical for more quad

Elevated Tempo Split Squat

Recommended reps: 8-10
Recommended weight: medium to heavy 
Recommended heights: 6-12 inches 

Modifications: feet flat on the ground, for adductor squeeze I used a paper towel roll, you can use a ball, block, pillow, blanket.

Substitutions: hip thrusts 

Form:
-lay on your back with your feet on the edge of an elevated surface 
-keep your pelvis neutral.
-engage your glutes, exhale as you lift hips
-squeeze your block or pillow between your thighs pretty strongly as you lift hips.
- slight posterior tilt may help recruit glutes at the end of the extension or having your shoulders elevated slightly on a pillow.
-press through your glutes and your feet to bridge your hips up
-lower down maintaining neutral spine & pelvis or a slight pelvis

Feet Elevated Glute Bridge + Adduction

Elevated Tempo Split Lunge ss Glute Bridge

You will need a pair of dumbbells or band for this superset

Recommended time: 45-60 seconds 
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band 

Modifications: can perform seated, go for less time if need be.

Form:
-in a standing position, ribcage over pelvis and plant your feet firmly on the ground 
-hold your weights down by your side  
-begin to lift your arms laterally out to the side 
-do not lock out your elbow, keep a slight bend 
-once your hands are parallel with your shoulder, adduct them towards each other so that your weights are straight out in front of you
-keep the weights at shoulder level while you do this, don’t let them drop
-then lower the weights down so that they are resting on the front of your thighs  
-now lift in reverse. Raise the weights in a front raise, then move them out to the side and lower down as a side raise 
-repeat 
-as you lift DBs, exhale and torso still

Alternating Shoulder Raise

Recommended time: 45-60 seconds

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

Substitutions: plank shoulder taps 

Form:
-start in a plank position. Core engaged appropriately to manage pressure, hands underneath shoulders, hips square, and back is neither rounded or sagging
-maintaining an engaged core, drop one elbow to the ground at a time
-try to have as little wiggle as you can. Imagine a water bottle in your back.
-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
-tension throughout body is needed

Commandos

Alternating Shoulder Press ss Commandos

You will need a dumbbell and the edge of a surface for this superset

You can choose between dips or triceps pushups if dips hurt wrists or shoulders. You can do one of each if you’d like to! One round do dips, next round do tricep push-ups

Recommended time: 45-60 seconds
Recommended weight: light to medium 

Modifications/ substitutions : can perform on the ground; overhead tricep extensions, Bodyweight skull crusher, tricep kick backs

Form:
- Lay on the floor or bench, hold the dumbbell or weight with your arms extended overhead 
- Bend at the elbows, keeping your upper arms completely still to bring the dumbbell to your forehead
- Make sure you keep your elbows don't flare out
- As you come up engage your triceps

Skull Crusher

Recommended time: 45-60 seconds 

Equipment modifications: chair, bench, ottoman

Modifications: can absolutely place feet off the ground . Or if at a gym, the dip machine 

Form:
- Bend the elbows to lower down, keeping your feet forward of your body, either on the ground or elevated 
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Dips

Recommended time: 30-60 seconds

Modifications: limit range of motion, can perform standing (place hands on a back of chair or sofa)

Form:
-kneeling down with hands on bench, box, couch or elevated surface engage core slightly 
-keeping a neutral spine, bend elbows keeping them facing forward. Bend elbows until head is below hands and elbows drop toward floor
-pause and hold briefly
-exhale and extend back up to starting position 
-this is a bit of a rocking motion!

Tricep pushups (optional alternative to dips)

Skull Crushers ss Dips or Tricep pushups

Recommended reps: 10 curls + 10 sec hold
Recommended time: 60-120 seconds 
Recommended weight: light 

Equipment Substitution: kettlebell, band, cable 

Modifications: perform standard bicep curls 

Form:
-start in a standing position, ribcage over pelvis, chest tall, feet hip width distance apart 
-hold your weights so that your wrists face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights one at a time to your shoulders and exhale as you curl
-squeeze your biceps at the top of the rep
-lower controlled
-don’t allow body to rock back and forth on use momentum

Bicep Curl + ISO Hold

Recommended reps: 
10 full range of motion 
10  lower squats (from the bottom of the squat halfway up and back down)
10 upper squats (from the top of the squat to halfway down and back up)

Perform as many rounds of this as you can in 2-3 minutes.

Modifications: you can perform this flat on the ground, can do Bodyweight 

Substitutions: squat + 5 pulses 

Form:
-start standing, feet hip width apart, ribcage stacked over pelvis. shoulders & chest tall/not rounded 
-place your heels on an 1-2 inch elevated surface 
-hold a weight by your chest or by sides.
-lower into a squat keeping ribcage stacked over pelvis and chest tall
-do not let your knees fall inward 
-press all the way back to standing as you exhale.
-complete full range of motion reps
-lower down to the bottom of the squat, from here lift up only to the halfway point and lower
-perform lower squat reps
-press all the way to standing
-squat only to the halfway point and back to standing 
-repeat

3 Way Squat

All you will need is yourself and a small elevation. Book, stair, plate etc

Recommended time: 30-60 seconds per side 

Modifications: place knees down, take out elevation.

Substitutions: standard plank, knee plank, hands elevated plank, plank shoulder taps bear plank 

Form:
-start on your hands and knees
-place one hand/elbow on an elevated surface, tuck your toes underneath you 
-engage your core and your glutes -straighten your knees by squeezing your quadriceps and dig your toes into the ground 
-keep your hips square and spine neutral. No arching or sagging 
-with the hand that is not elevated, drop it into a forearm plank,
-engage your scapula, push through your elevated forearm to press your hand back to plank position (like a commando)
-perform on both sides

Single Arm Plank Pushup

Recommended time: 45-60 seconds 

Modifications: remove squeeze, just extend an arm or a leg.

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position, wrists are underneath shoulders and knees underneath hips 
-lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-engaging your core pull elbow and knee to meet each other underneath your torso 
-switch sides
-repeat 

Breathing tips:

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hips

Bird Dog + Adduction Squeeze

Single arm plank Push-up SS Bird dog

W2/D1 30 Minute and Under

First workout in a while!! It was hard but I’m so happy to be here :)

Suzett

I’m not sure what I was doing wrong but I couldn’t get my photos or video to upload 🥹

Rebecca Smeltz

alejandra

30 Minute and Under Challenge

Great information!! Thank you for explaining all of this and your support throughout the challenge! I’m very excited to be a part of it!

Janine Ducharme

Robin

Maryam

Common Questions

I started doing this program as it came across my email for a discount first 7 days as a trial, then afterwards I think it said like $8.99 for the month instead of $14.99. Hope that I read it correctly. This is what I’ve been looking for as I have read a lot of Hanna’s programs and I especially like that she focuses on different groups of the body and not just do continuous same over and over and over as that is what I was paying for. Score and it did not help me at all.

Renee Barker

3 Minute Follow Along Warmup

Jessi

I have really weak hip flexors so this was great! And a great way to get movement in on rest day

Celine

Just a little confusing with the cartwheels but overall good 🤩

Marcela

Additional Optional Hip Flexor Strength & Mobility

Amazing for tired old shoulders like mine. I want to do this twice a week!

Neacolette

Elissa

Wow my upper body already feels waaayyy less tense. Thank you🔥❤️

Kirsten

Additional Optional Upper Body Mobility & Stability

Such good suggestions for shifting my mindset!! Focusing on where I’m at now and taking into consideration the season of life I’m in today.

Tiari

Mindset 1: Starting Small

Andrea

Took a few days off to reevaluate things 
Switch to the 30min  and under program and this is just what I needed ❤️

Paula Kane

It was great! But I didn’t know I could use your timer. I know for next time

Jade

W1/D1 30 Minute and Under

Virginia DelBondio

I’m 9 weeks today and this definitely kicked my ass. In a good way 😅

Iris

W1/D2 30 Minute and Under

Autumn

Didn’t have a ton of time today but this hit ALL the right spots 🥳🥳🥳

Jess

W1/D3 30 Minute and Under

Great little workout! Loved the mobility section too!

sara

I’ve been doing the mobility portion of this workout before I go to work and it sets me up for a good day.

Camille

W1/D4 30 Minutes and Under: Optional Mobility & Recovery

I’m feeling accomplished with what I am getting done, it’s not as much or often as I anticipated and I wanted to go hard but it’s very sustainable and I feel good about it. Learning to leave the ego when it wants to hijack the narrative. 
Getting at least 3 work outs in a week felt great, accomplishing and made me happy. 
I will continue to do that. 
Meal prepping also feels good when I leave enough time on Sunday evenings to prepare my favourite meals, it makes it more exciting when I am hungry and I get to enjoy a nourishing meal that’s already made or pre-cooked.

Love what you said about not feeling bad for not meeting unrealistic goals

I appreciate your gentle and kind responses to all kinds of journeys. It feels very different than the main-stream approach to fitness & health! Re-writing the narrative is so important!

Devon

Mindset 2: Building, Flexibility, or Both

Simone Fisher

Had my two year old trying to do this one with me! Kicked my butt but was so good!

This was a great workout for the days you really don’t feel like working out but gotta do something! Got me a little sweat going and felt good to move.

W2/D2 30 Minute and Under

Dani

W2/D3 30 Minutes and Under

I was apprehensive about the mobility portion (I skipped it last week, just wanting to lift heavy) but decided to give it a shot this week and I’m glad I did!
Felt good for my body. Loved the core workouts as well.
Also, I’m two weeks into this program and it’s the first time using the timer on here instead of my own iPhone app. Game changer!

Marissa

W2/D4 30 Minutes and Under: Optional Mobility

Beautifully put ❤️‍🔥 I have gone further in this program then I have any other program in my life because of all the things we’ve stated here. Pushing past through negative thoughts and actually seeing results because of it ❤️‍🔥

Great reminder to stay positive even on those bad days

Caroline

This week, I’m saying no to going extremely hard in my workouts that leave me so sore, even though I want to lift heavy and hit some PR’s. 
I’ve said no to excuses, like procrastinating my workouts. Saying no to junk food and nurturing my body with protein and whole foods.

Mindset 3: Say No

Kristen

Arms are like noodles, feeling good!! 💪

Felt so so so good! Back at if after 3 weeks out due to bronchitis!!! Slow and steady and it burned!

W3/D1 30 Minutes and Under

Exactly what I needed after a very long work day.

W3/D2 30 Minute and Under

Brittney Howell

My toddler decided to tap the stars! I have No clue what he picked. 

This workout set is one of the examples that I love doing your workouts Hannah. These were easy to follow, simple workouts but they kicked butt, arms and core!

Brittney

Tougher than it looked, but feeling good!

W3/D3 30 Minute and Under

Wow! 15 weeks post c-section and this was hard/great! Definitely modified but loved it!

I had 1 set of core in me today (mom time 🥴) very much love the movement it entails.

These optional days are my favorite and I look forward to them! Working my way up to being able to do two rounds of the ab circuit, but super happy with being able to complete one round (mostly) without modifications !

W3/D4 30 Minutes and Under: Optional Mobility

Think I need to watch this video every day 🥰

Absolutely love this mindset and a small part of me definitely needed to hear it.

Thanks so much for this! I really appreciate how you gave me understanding about the balls to the wall method. I used to think balls to the wall was the only way to go and that if every single workout I did not hit a personal best then it was a failure. So based on this trying to hit personal best every single workout I thought literally within how much time will it be before I can lift a car or something I thought when will the end be how how heavy do I need to lift and I had started to think that I don't need to hit a personal best every time and this video really helped me understand from your point of view the person with more experience the certified person that every workout does not equal 20 new personal best thank you.

Mindset 4: Separating Effort From Performance

Great sweat and workout without making me want to quit or it being impossible to get through.

Doing this in slow movement is really good! 💪🏼🥵

Went up in weight for most leg exercises but not arms cuz I don't have enough dumbbells lol, but still felt so good! 3 full rounds with 2 minutes left, so I filled it with rebounding! 🥵🔥

W4/D1 30 Minute and Under

Love this workout! When I’m shorter on time or just need a solid full body workout, this one kills it!

Lindsey

Loved this workout from the first week! I had to modify today and skip a few exercises today, but it was still good!

W2/D1 30 Minute and Under

Community

More workouts from Hannah Bower