Name: Playbook - Hannah Bower - W2/D2 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.255Z
Duration: 30 min
Description: W2/D2 30 Minute and Under

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.

Made it through this entire thing! Legs, arms, abs and glutes are shaking but it feels great! Both my toddler boys joined in too. 💪🏻

Brittney

Mhairi

Becky

Core was TOUGH! Look forward to repeating and improving on it!

Heather

Gayla

Shelby

So good!! I keep coming back to this one when I need a good sweaty full body session!

Lindsey

❤️‍🔥❤️‍🔥 for both boat poses I had to hold my outer thighs for assistance. Do I still get core benefits?

Jessica

Seemed easy but was not at all 🔥🔥🔥

Stephanie

Veronica

It's been a very tired third trimester week but I was determined to get at least one workout in (besides my walks and yoga). Success! I skipped the core moves though 🫣

Chelsea

Sooo good!!! Love it!!! So sweaty! Also, I was able to do an eccentric push up on my toes and I felt control. Push back up modified on knees, but still proud of my progress! Also those boat holds. I was afraid I’d feel downward pressure in the pelvic floor, but I didn’t! Core progress!!😍

Casey

So good! Paired with some cardio. Love ladder workouts

Tenille

Idk. I think the ladder workouts just aren’t for me. I get lost in a counting and kept messing up the row, deadlift one. I love your other stuff so I think it’s just this workout.

Athena

Keri

Holy sweat!  I loved this.  I had to break up the movement with deads to rows to curls because there’s a huge weight difference of what I can dead to what I can do upper body. But it worked perfectly! 🙌🏻💪🏼

Michelle

Now Rebecca…10 rounds?! Feeling good and muscles on 🔥

Mushirah

Mackenzie Winter

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Fraser

The boat poses were a struggle. I modified however I could but still felt good!

Shahirah

Kirrie

Wasn't sure I was gonna make it on those core finishers but mission accomplished 🥵🎉🙌🏻

That ladder was intense but I felt empowered by the last three rounds!! 💪🏼 Thank youuuu 😘

Kristen

cristina

Ciara

Such a good workout!!!! I didn’t get all 10 sets but I went heavier so I’m happy with my results. Probably the best I’ve felt during a workout since having my baby!

Jacee

Evelyn

😅😅 3rd time doing this one and it’s still gets me!

Lacy

Awesome, felt really strong by the time it came to do core!

Maddie Sublette

Awesome! I was apprehensive that it was take me even 20 min to complete but with the proper rests it was over 30 and challenging in a good way!

Love the boat pose taps! Added a round of glute bridges to the circuit too! 🔥

Brittney Howell

Really loved this one! It definitely took me a bit more time to complete, but luckily my napping toddler allowed for me to complete it!

Mikayla

First time back in 3 weeks to an actual workout! 🔥

Alisha

Went back up with some swaps for more legs/cardio. Did suitcase up to round 6, then switched to swing into squat. Swapped exercise 2 for single legs DL, capped at 5/5 for rounds 5-10. Kept the Superman into push up. :)

Aubrey

I love this workout because I feel strong during it- it’s not one that exhausts me. Which I like those too but it’s nice to have the variation and knowing not every workout has to end with exhaustion! 💪🏼

Celia

Tiana

Krista

A good challenge! I did more than I thought I could!🙌🏻

Maureen

This was a good one! I didn’t realize it was a count down until like halfway through 😂😂🥵🥵

Ashly Vandenengel

I like the concept, but it wasn't my favorite today... Trying to figure out where my mindset went exactly today...
A. 25-35-25
B. 15-20-15
C.

A. 15#. 
B. 10#.

Leigh-Ann

Felling like Jello! In a good way! 💪🏼💪🏼💪🏼

Niccole

Kimberly

Kiki

You will need a medium to heavy pair of dumbbells for this workout.

This one feels great and will get the sweat going and feel amazing.

You will start with 10 reps of the following moments.

Each round you will drop a rep, until the final round when you have a single rep.

For the suitcase movement, please please see rep description 

If you have time, feel free to climb back up the ladder.

You will perform the suite case squat, the rdl, row to curl and Superman pushups all back to back in a circuit for 10 reps. Then repeat with 9,8 etc there will be specific reps for the suitcase squat bc it’s a single arm movement so please read!

Reps are per side
Rounds 1-6 will be 5 reps per side 
6-10 you will drop 1 rep per side

Round 1: 5 right 5 left
Round 2: 5 right 5 left
Round 3: 5 right 5 left 
Round 4: 5 right 5 left 
Round 5: 5 right 5 left 
Round 6: 5 right 5 left 
Round 7: 4 right 4 left 
Round 8: 3 right 3 left
Round 9: 2 right 2 left
Round 10: 1 right 1 left 

Recommended reps see above 
Recommended weight: medium to heavy 

Modifications: light weight, Bodyweight air squats, regular suite case squat.

Substitutions: trap bar deadlift 

Form:
-start standing with your core engaged, shoulders retracted, feet firmly planted on the ground 
-hold a weight in one hand 
-keeping your torso vertical, without leaning to the side of the weight), lower down into a squat 
-do not let your knees fall inward 
-keep your chest tall
-keep your weight on the balls/flats of your feet and never your toes 
-shift your hips back 
-press through your glutes as you come back to standing
- exhale as you stand

Suitcase Squat

1 rep= 1 row, 1 deadlift, 1 hammer curl
Recommended reps: 10-1 
Recommended weight: medium to heavy 

Equipment substitutions: band, kettlebells, barbell 

Modifications: perform movements separately

 substitutions: power clean 

Form:
-start standing. Ribcage over pelvis. Chest tall. feet hip width apart
- Hold the weights with your palms facing towards you
-Hinge at the hips and lean forward
- At the halfway point, pause
- With your spine and neck in a neutral position pull the bar or weights up to your chest and squeeze your back muscles at the top of the rep 
- Bring the weights down to
Shin level 
-perform a Romanian deadlift to come back to standing 
-from here, twist your wrists so that they face each other 
-curl the weights to your shoulder
-exhale as you curl 
-lower
-repeat

Deadlift + Row + Hammer Curl

1 rep= 1 push-up + 1 Superman 
Recommended reps: 10-1

Modifications: can perform on your knees, can alternate arms and legs on the Superman 

Substitutions: hands release push-ups 

Form:
-Start in a push-up position. Core engaged, hand underneath shoulders, neutral spine, square hips 
-Lower slowly to the ground (elbows at a 45 degree angle)
-Release you’re hands from the ground and lift your chest and legs off the ground squeezing your glutes
-Place your hands back underneath your shoulders, tuck your toes, and push back into starting position

Push-up to Superman

W2/D2 Full Body Ladder

You will need an optional weight for this superset.

Recommended time: 20-30 seconds
Recommended weight: light to medium 

Modifications: remove weight, or place feet on ground.

Substitutions: Russian twists 

Form:
-In a seated position, shift your weight so that it’s on the top of your glutes/sacrum region 
-keep your chest as tall as you can and your back as flat as you can
-hold a weight beneath your chest 
-engage your core to lift both legs off the ground 
-keep pressing one knee into the weight/or elbows at a time,
-lower one foot at a time to gently tap the ground 
-keep your chest tall

Boat Pose Taps

Recommend time: 20-30 seconds 
Recommended weight: light to medium 

Want to make this more difficult? Straighten your legs into a V-up position 

Modifications: remove weight 

Substitutions: hollow hold - bent or straight knees.

Form:
-In a seated position, shift your weight so that it’s on the top of your glutes/sacrum region 
-keep your chest as tall as you can and your back as flat as you can
-hold a weight beneath your chest 
-engage your core to lift both legs off the ground 
-keep pressing your knees into the weight/or elbows

Boat Pose

Core Finisher

W2/D2 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

Emily Jacobs

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 🥳🥳🥳

Jillian

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

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

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!

W2/D1 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

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!

Katie

W3/D1 30 Minutes and Under

Exactly what I needed after a very long work day.

W3/D2 30 Minute and Under

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!

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! 💪🏼🥵

Carina

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!

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

W4/D2 30 Minute and Under

Workout was great! I’m not sure if this is possible, but it would be really nice to be able to set my entire app to lbs …. It’s a bit distracting to have to switch each and every single exercise to lbs 😬 I have looked around the app to see if this is possible and so far, I’ve been unsuccessful.

Bree

These circuits are my favorite!! Love the tempo ❤️‍🔥

Realy like this arrangement of exercises!

W4/D3 30 Minute and Under

Got 1 set in and it felt amazing!! ❤️‍🔥 core is getting stronger

W4/D4 30 Minutes and Under: Optional Mobility

Pendulum of discipline and grace ❤️‍🔥 love this!!

Good message, for me I need help with my nutrition mindset.  For working out, I find the consistency with variation.. Meaning if i don't want to work out, take a you day, or an upper body day, or mobility.

Lovely message! Last week for me was not a lack of motivation, but a lack time, between teaching all day and it being my week to cook, and a correction blitz, I chose to rest a home over the gym. I worked out once on Sunday and then following Saturday and Sunday. Just listened to my body and tried not to be hard on myself.

Mindset 5: Missing Motivation

This one really makes you dig deep. But you feel so good and accomplished after. Totally worth it to push through!

Brittany

W5/D1 30 Minute and Under

One of my favorites for when working it sounds impossible but want to get it done ✅

I can now hole the boat pose without holding my thighs ❤️‍🔥

W5/D2 30 Minute and Under

Had to split this one up due to mama duties. Yesterday knocked out the upper and booty, today was lower and booty. LOVE these work outs cause you can get a good burn on in short time. Great for when mama duties call ❤️‍🔥❤️‍🔥

W2/D2 30 Minute and Under

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