Name: Playbook - Hannah Bower - W3/D1 30 Minutes and Under
Uploaded: 2024-01-18T19:28:18.311Z
Duration: 30 min
Description: W3/D1 30 Minutes and Under

Kristen

Arms are like noodles, feeling good!! 💪

Mhairi

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

Katie

Meant to put 5 stars!

Happy Thanksgiving!

Mariah

I skipped the lower body burnout for time purposes, but also because I have goals of building my upper body. I enjoy the mix up of the 1st 2 sets though ❤️‍🔥❤️‍🔥

Jessica

Ashlee

Just say no. Rephrase negative thoughts… I can do it, I will feel better after and I have dinner in the oven when I’m done!

Casey

romitagar

Kinda wanted to keep going on the upper burnout but also know it was enough (ya know what I mean?!) 💪🏻💪🏻

Chelsea

A few months ago I’d be looking for a cocktail at 6pm. Now I looked forward to your workouts everyday, even at 6pm! Thank you Hannah! ❤️

alyssah

Phew! It was so good. Definitely need to work on form for those front raises but otherwise I think I did pretty well (with a few modifications here and there) 💥❤️

Great! Good and simple. Not sure it actually is 30 mins but good

danielle

Rolien

Millie

Jamie Powers

Lacey

Loved this one! I had no motivation today but am so happy I got this in!

Ashly Vandenengel

Every single workout is FUN, enjoyable and most of all leaves me SORE with just 30
Min. I have two small
Kids that don’t sleep with regularity and these still
Allow me to find time! Thank you so much!

Monica

Emily Jacobs

Ciara

Almost couldn’t finish that upper body burnout! But feeling stronger! 💪🏼💪🏼

Krista

Nice tidy packaged workout... need to work on form more next time.
A. 20x6FORM. 12,5x6. SS.
B. 8. 8 medium. SS.
C. 12,5x10. 12,5x10. SS.

A. 6 and 12,5.x10. 9x10. SS. 9 and 22,5x10.
B. 3x10. 6x10. SS. SS.

A. 2 sets 12,5x8. 2 sets 22,5x8.
B. 2 sets 12,5. 2 sets 22,5.

5 rounds
A. 10. 25. SS. 15. SS.

Leigh-Ann

I have been checked out for a few weeks due to a family vacation but I’m ready to get back to it 💪🏽 Great first day back!

Lexi Lou Williams

Awesome workout! Did this one at home today and so glad I did it!

Kelly

Heather

I really enjoyed that workout!! The variety is fun and keeps things interesting because it different categories of muscle groups. Loved it! I got through 4 rounds of the upper body burnout. Felt nauseous and shaking but powered through😅

Janine Ducharme

That arm burnout had me sweatin’ 😅🔥💪🏼

Virginia DelBondio

Another amazing workout. Hannah has a way of targeting every muscle group perfectly.

Sabrina

This was a good one. Arms are definitely burning. 💪

Jenna

Keri

Woah!! my arms are on🔥🔥🔥 Im a week behind but I love that I can just pick up where I left off! Love your app Hannah! ☺️

Nikki Ouk

Really loved those burnout sessions at the end. Started to do the tempo squats on a bosu if you're looking for more challenge!

Dani Pasano

She calls  ‘em burn outs for a reason… 🥵💪🏻

Amber

I only worked out one day last week but hopefully I can do all three days this week 🙌🏼

Starting the week out good!

Thank you, Hannah!

Taylor Agee

Morgan

Beatrice

This one burned so good! A good way to get week 3 started for me! Got in my water goal too and put in a grocery order ready for tomorrow so I can hit my nutrition goals too 💪🏼 it was a tough start to the week but I’m determined to finish strong!

Kara

A day or so behind for a weird work schedule this week! This one wasn’t my favorite but still feel great after it’s all done!

Rachel

Will do this workout a million times!!!! So sweaty!!!!!!

Courtney

Taylor

Wow! Loving this challenge and learning different ways to move and challenge my body. Thank you for all the hard work that was put into making these six weeks!

Samantha

Great workout to get me back into my motivation 💪🏼

Roxanne

Any tips for shoulder popping? I’m trying to keep core engaged and scapula retracted but my scapular motion is clunky instead of a smooth arc with shoulder flexion during arm burn. No pain.

I put down my dumbbells and tried AROM and my L one still popped on the descent but not on the lift.

Kalli

Another awesome workout!! I definitely had to push myself to finish strong and I did!

I love the burnouts! I feel so strong afterwards (and like a noodle haha).

Carrie

Got my fiancé to agree to work out with me and do this!! Fun!

Kacey Yates

You will need a bench, band, dumbbells and optional plate for this workout.

You will need a bench and a pair of dumbbells for this superset.

Reps are per side
Recommended reps: 6-8
Perform reps on one side first
Recommended weight: medium 

Modifications: can perform Bodyweight,
Lower height 

Substitutions: reverse lunge 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand tall with ribcage over pelvis and a weight in one hand
-place the foot opposite to the hand with the weight firmly on the surface
-lean and hinge forward at the hips so that your Bodyweight is hovering over your foot
-without jumping or pressing off your back foot, press through your glute to come to standing. Exhale as you stand or have a slight core engagement to help with stability and balance
-lower down slow and controlled 
-perform all reps on one side before moving to the other

Step-Ups

Reps are per side
Recommended reps: 6-8
Perform reps on one side first
Recommended tempo: explosive 

Modifications: remove the hop, step up to toe raise 

Substitutions: reverse lunge to knee drive 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand with chest tall, rib cage over pelvis, feet firmly planted 
-lean and hinge forward at the hips and place a foot on the bench so that your Bodyweight is hovering over your foot
-without as minimal jumping or pressing as you can, gently push off your back foot, press through your front glute to “explode” to extension 
-as you’re driving your front foot down, drive your back foot up to a 90 degree angle at the height of your jump 
-as gravity pulls you down, land with a slight bend in your knee and a flat foot
-the minute your back leg touches the ground rebound into the next rep 
-perform all reps on one side before moving to the other

Explosive Step-Ups

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

Modifications: can lay flat on the ground, if at the gym can use an incline bench, and if at home can use a chair/sofa, can use a single heavy dumbbell 

Substitutions: wide arm/standard chest press

Form:
- Sit on on the floor with knees bent, feet firmly planted in the ground
-lean your back against a bench, sofa, or chair
-bring your weights or a single heavy weight to your chest 
-keeping the weights pressing into each other press the weight overhead 
- Lower weights to your chest 
-repeat

Incline Narrow Chest Press

Step-Ups ss Explosive Step-Ups

Recommended Reps: 8-10
Recommended weight: light to medium 

TKE is rehab/corrective exercise for your knees 
-as you stand, squeeze your quads by extending (not hyper extending, just extending your knees ) to a safe lockout position 

Modifications: heels elevated goblet squat 

Form:
-tie a band knee level on a steady object 
-place band behind your knees 
-step back until there is tension 
-lower into a squat keeping your chest tall, rib cage over pelvis 
-because the band is creating tension, you will feel yourself being “pulled forward*
-your knees may go over your toes, that’s okay 
-with the forward pulling, the movement will target your quads 
-as you come to standing perform a TKE 
-TKE is rehab/corrective exercise for your knees 
-as you stand, squeeze your quads by extending (not hyper extending, just extending your knees ) to a safe lockout position

Banded TKE Front Squat

Recommended reps: 8-10

Modifications: can use cables or dumbbells 

Form:
-attach a band to a stable surface about chest high 
-start standing with your chest tall and rib cage over pelvis, feet firmly planted, and shoulders retracted 
-grab the band with your wrists facing the ground 
-hinge over at the hips similar to a bent over row or deadlift 
-step back so that there is tension in the hand
-keeping your arms mostly straight with a slight bend, pull the band towards your hips
-release controlled

Bent Over Lat Pulldown

TKE Front Squat ss Bent Over Lat Extensions

Go through the listed movements as many times as you can in 2-5 minutes.

Recommended reps: 5-8
Recommended tempo: 3 seconds on the eccentric squat, 1-2 seconds at the bottom, standard tempo on the extension 

Modifications: remove tempo

Form:
- Start in a standing position with your chest tall, and rib cage over pelvis 
-hold your weight in the center of your chest just under your chin 
-feet are slightly wider than hip width and toes point outward 
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Tempo + Pause Goblet Squat

Recommended TOTAL reps: 15
5 reps per direction: forward, toes out, toes in 

Modifications: hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

Form:
-start with your chest tall, ribs stacked over pelvis, and balls of your feet firmly planted on the edge of a safe surface
-with your toes facing forward drop your heels as far as range of motion will allow
-without swinging your torso, press through the balls of your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion
-then point your toes outward and heels together 
-perform reps
-then point your toes together and heals outward

3 Way Toe Raise

Lower Body Burnout

As many reps as you can in 5 minutes

5 bent over rows 
5 torso twists (per side)
5 curls 
5 front raises 
5 shoulder press
5 Tricep extensions 

Modifications; can use a dumbbell or kettlebell

UpperBody Burnout

W3/D1 30 Minutes 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!

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

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!

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

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

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 !

Mikayla

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!

Lindsey

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

W3/D1 30 Minutes and Under

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