Name: Playbook - Hannah Bower - W3/D2 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.323Z
Duration: 27 min
Description: W3/D2 30 Minute and Under

Jade

Autumn

Exactly what I needed after a very long work day.

Morgan

That was my favorite workout so far! Felt totally smoked in a half hour, LOVED IT!!

This was a fun one! Enjoyed doing everything just once and got a great sweat in

Kristen

Mhairi

This is my favorite. I come back to this one all the time.

Mariah

Love it!! Only 45 sec for 1 exercise thats amazing!🙌

Willeke

I thought it was never going to end! Kicked my 🍑

Marissa

Nikki Ouk

Dripping in sweat and feeling so good after that one!! My favorite workout so far!

Marnie

I did this work out 3 times this week because it was THAT good!

Danielle

Jessica

I have never challenge myself to work on my core until this program❤️‍🔥 it has been truly impactful, mentally and physically pushing myself in something I was so confident I could never do

Amber Greaves

Nikki

I was really looking forward tonthis workout and it did not disappoint!

Courtney

I struggled, but I kept going! On the positive side, I did the bridge walk out where I couldn’t do that a month ago!!

Casey

Love the app so far. It is a bit inconvenient having to start the timer after each set and selecting "allow"

Anielka

Michelle

Carina

Sofi

Monica

Jamie Sturgeon

Wasn't sure I'd make it 🥵 but I did 🙌🏻💪🏻 26 weeks 🤰 tomorrow and this is definitely my strongest pregnancy! 🔥

Chelsea

was able to modify some movements that were challenging, overall very fun!

alyssah

Anna

Killer workout. Absolutely love this format.

Katie

Loren

Ran out of time, but daaang 😅😮‍💨 imma feel that tomorrow

Maddie Sublette

Damn girl! That was 🔥🔥🔥❤️❤️

Dani

Oh much for an easy workout for Friday! Dannnng!! This one got me soo good!!! Dang creeper I am sweating like crazy! 😆😆

Stang_2015

the more I do it, the more resistant I am!

Kiki

I loved that one! I only got halfway through to 7 so I’m definitely coming back to get the whole thing done!

Ashly Vandenengel

Maggie

Gurpreet

Emily Jacobs

That was really tough🔥🔥🔥 I did it, but maaaaan...... I'm going to be sore in 2 days 😆 🤣 😂

Skye Beasley

Sophia

Krista

Hardest workout I’ve had in a long time. In the best way possible! Feeling accomplished and strong!

Maureen

Imani

There are 10 Trisets (3 movements) in this workout. Working all muscle groups!! Woot!!! (This is one of my fav workouts of the entire program)

Which means there are 30 movements total. Each movement you will perform for 30-45 seconds. (If you double click on the timer you can adjust the time)

If you do 30 seconds, this workout with rest will take 20 minutes.

If you do 45 seconds, this workout with rest will take 27.5 minutes.

You get to choose!

You will get a 30 second rest after each Triset.

Within the Trisets , movements are done back to back with no rest. This will be a burn + some interval work! 🔥

Ex: the first Triset 

Front squat, Bodyweight squat, and squat jump all have NO rest between them.

You’ll rest after the jump squats for 30 seconds before you start the next Triset

Recommended time: 30-45 seconds
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform without weight, can hold weight by shoulders 

Substitutions: goblet squat 

Form:
-starting a standing position with your feet wider than hip width distance apart 
-turn your toes slightly outward 
-keep your chest tall and ribs stacked over your pelvis as you hold your weights either by your shoulders or just under your chin by your chest 
-lower into a squat keeping your core appropriately engaged, the weight will pull you forward, you should feel your quads and core engaged 
-lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing

Front Squat

Recommended seconds: 30-45 seconds 
Recommended weight: none 

Modifications/substitutions: squat to chair 

Form:
-starting a standing position with your feet slightly wider than hip width distance apart 
-keep your toes pointing forward or  slightly outward 
-keep your chest tall and ribs stacked over pelvis 
-lower into a squat by shifting your hips back, keeping your core engaged, bend until your knees at 90 degrees or lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing

Bodyweight Squat

Recommended time: 30-45 seconds

Modifications: air squats, squat to toe raise 

Form:
-feet flat on the ground shoulder width apart (can be slightly wider)
-chest tall
-lower knees to approximately 90 degrees 
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-lower into a squeeze , make sure to keep your glutes and hips low
-press through your feet and explode upward into a jump 
-as you fall toward the ground land with a slight bend in your knees and go right into the next squat

Squat Jumps

Triset 1

Recommended time: 30-45 seconds (per side OR alternating legs, your choice)
Recommended weight: medium to heavy 

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 tall, ribs stacked over pelvis, feet 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 begin to lower 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 standing
- Complete desired reps then repeat on the opposite side

Reverse Lunge

Recommended time: 30-45 seconds (per side OR 20 sec each side, your choice)
Recommended weight: none  

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position. Chest tall and feet firmly planted on the ground 
- Step a few inches back by firmly planting your foot on the ground and begin to lower your knees 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 through standing into a knee drive
-drive your back knee up to a 90 degree angle keeping your core engaged 
-lower down into a reverse lunge 
- Complete desired reps then repeat on the opposite side

Bodyweight Reverse Lunge to Knee Drive

Recommended time: 30-45 seconds

Modifications: slow it down and shuffle through it (shown) or remove the jump and perform static lunge to squat or side lunge to squat 

Form:
-start feet firmly planted in the ground 
-hip width distance apart and chest tall
-jump or step back into a lunge position keeping chest tall, toes pointing forward, and knees forward or slightly out, but never inward
-lower into a lunge
-at the depth of your lunge push through your feet and your glutes keeping your chest tall
-Press through your lunge into a jump
-in the air switch your lead leg
-when you land, land onto the other side and lower down
-press through your glutes into another jump
-continue to alternate your jumping lunges

Alternating Lunge Jumps

Triset 2

Recommended time: 30-45 seconds
Recommended weight: medium to heavy 

Modifications: reverse lunge, side lunge, 

Want to make this harder? Hold the weight overhead 

Form:
-start standing feet hip width apart and chest tall
-hold your weights down by your sides or up at your shoulders 
step backwards and 45 degrees to the side to laterally cross your back leg across your body 
-lower into a curtsy lunge by shifting your hips back and hinging at your waist
-keeping a forward lean with an appropriately engaged core to activate your glutes, press back to standing
-switch sides

Curtsy Lunge

Recommended time: 30-45 seconds
Recommended weight: none 

Modifications: reverse lunge, side lunge, 

Want to make this harder? Add a booty band 

Form:
-start standing feet hip width apart, ribs over pelvis chest tall, 
-step backwards and 45 degrees to the side to laterally cross your back leg across your body 
-lower into a curtsy lunge by shifting your hips back and hinging at your waist
-keeping a forward lean with an appropriately engaged core to activate your glutes, press back to standing
-switch sides

Bodyweight Curtsy Lunge

Recommended time: 30-45 seconds
Recommended weight: none 

Modifications: side lunge knee drive or slow it down! 

Want to make this harder? Add a booty band 

Form:
-start standing feet hip width apart and chest tall
-step backwards and 45 degrees to the side to laterally cross your back leg across your body 
-lower into a curtsy lunge by shifting your hips back and hinging at your waist
-keeping a forward lean with an engaged core to activate your glutes, press through your glutes to jump off the ground 
-instead of jumping forward you will jump laterally to the side
-land on your back foot, and then cross your previous front foot back and to the side 45 degrees into a curtesy lunge 
-continue to switch sides

Skaters

Triset 3

Recommended time: 30-45 seconds
Recommended weight: light to medium 

Equipment Substitution: bands, kettlebells, barbell 

Modifications: alternating single arm shoulder press 

Form:
-start in a standing position, ribs over pelvis, and plant your feet firmly on the ground,  do not arch your lower back 
-press the weights to shoulder level 
-As you press overhead be sure to monitor for rib flaring
-retract and engage your scapula, using your shoulder muscles press your weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weights back to your shoulder 
-keep your core engaged and torso still for any and all overhead movements

Shoulder Press

Recommended time: 30-45 seconds
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band 

Form:
-in a standing position, stack rib cage over pelvis, plant your feet firmly on the ground 
-hold your weights down by your side  
-retract and engage your scapula, begin to lift one of your arms laterally out to the side and one arm directly in front of you 
-do not lock out your elbow, keep a slight bend 
-once your hands are parallel with your shoulders, pause 
-then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position 
-now switch directions. The side that lifted laterally now lift in front and the side that lifted in front lift laterally 
-keep your core engaged and torso still

Alternating Delt Raise

Recommended time: 30-45 seconds
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band 

Form:
-in a standing position, rib cage stacked over pelvis, plant your feet firmly on the ground 
-hold your weights down by your side  
-bend your elbows at a 90 degree angle, holding a 90 degree angle lift your elbows so that your weights are level with your shoulder 
-from here, maintain the level of the weight to your shoulder as you extend your elbows to straighten them out to the side 
-do not lock out your elbows keep a slight bend 
-once your arms are extended to the side, pause 
-then lower in reverse
-keep your arms high as you bend your elbows back to 90’degrees 
-lower with bent elbows
-repeat

Bent Arm Delt Extension

Triset 4

Recommended time: 30-45 seconds
Recommended weight: light medium 

Equipment substitutions: band, dumbbell 

Movement substitutions: skull crushers 

Form:
-start standing, keep your chest tall, ribs stacked over pelvis and torso still 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-be sure to keep your ribs from flaring outward
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
- don’t let your torso move or rips flare 
-repeat

Overhead Tricep Extension

Recommended time: 30-45 seconds
Recommended weight: light medium 

Equipment substitutions: band, dumbbell 

Movement substitutions: skull crushers 

Form:
-start standing with a tall chest 
-hinge over at your hips into a bent over position much like you would for a Romanian deadlift
-engage your scapula first before you pull your elbows up to your side and keep them there 
-keeping your inner arms close your sides,  extend your elbow to straighten your arm by activating your triceps 
-do not lock out or hyper extend your elbows
-squeeze your triceps at the top of the rep 
-lower the weight by bending your elbow 
-keep your core engaged and torso still 
-repeat

Tricep Kick Backs

Recommended time: 30-45 seconds

Equipment modifications: chair, bench, ottoman

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

Form:
- Place your hands in the edge of a safe surface and open your chest
- Bend the elbows to lower down keeping your chest tall and keeping your feet forward, 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

Triset 5

Recommended time:  30-45 seconds
Recommended weight: medium to heavy  

Equipment substitutions: kettlebells, band, bar 

Form:
-start in a standing position, chest tall, ribs stacked over your pelvis and feet hip width distance apart 
-hold your weights so that your wrists face face the ceiling 
-keep your elbows close to your sides and your torso still 
-using your biceps, curl the weights one at a time to your shoulders 
-squeeze your biceps at the top of the rep
-lower controlled

Bicep Curls

Recommended time: 30-45 seconds
Recommended weight: medium to heavy  
Grip: hammer (wrists face each other)

Equipment substitutions: kettlebells, band

Form:
-start in a standing position, chest tall, ribs stacked over your pelvis, and feet hip width distance apart 
-hold your weights so that your wrists face each other 
-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 
-squeeze your biceps at the top of the rep

Hammer Runner Curls

Recommended time: 30-45 seconds per arm or total, your choice 
Recommended weight: medium to heavy 
Recommended tempo: 3-5 seconds 

Modifications: can place arm on the edge of an upright bench

Form:
-start standing with your chest tall,  ribs stacked over your pelvis, and feet firmly planted in the ground 
-pick a weight that you need two hands to curl or help get up to your shoulder level
-curl the weight with assistance to your shoulder
-then lower in a 3-5 second count without assistance
-assist back to shoulder
-repeat

Eccentric Curl

Triset 6

Recommended time: 30-45 seconds
Recommended weight: medium to heavy 

Equipment Substitution: kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position with your feet firmly planted on the ground
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, grip your weights so that your wrists face the back wall, pull your elbows at a wide angle to the ceiling 
- Appropriately brace your core 
- Squeeze your shoulder blades together before you perform your row
-lift the weights to chest level and then lower on a 3-5 second count 
-maintain a braced core 
-repeat

Eccentric Bent Over Row

Recommended time: 30-45 seconds
Recommended weight: medium to heavy
Recommended tempo: fast  

Equipment Substitution: kettlebell, band 

Modifications:can place knee or hand in a bench, can place chest on a incline bench

Substitutions: dumbbell pullover, lat pull down 

Form:
- Start in a standing position, feet firmly planted on the ground with a chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing the back wall, 
- Appropriately brace your core 
- Squeeze your shoulder blades together before you row your weights
-lift the weights to chest level 
-maintain an appropriately braced core 
-repeat

Speed Rows

Recommended time: 30-45 seconds
Recommended weight: medium to heavy

Equipment Substitution: kettlebell, band 

Modifications:can place knees on the ground, can place chest on a incline bench

Substitutions: dumbbell pullover, lat pull down 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, toes firmly planted on the ground, core appropriately engaged to manage pressure, hips square , and back is not arched/sagging or rounded/poked
- with your weights in hand, pull one elbow at a time to your chest 
-don’t let your torso twist 
- Appropriately manage core pressure
- Squeeze your shoulder blades together before and as you pull 
-lift the weights to chest level 
-repeat

Bear Plank Row

Triset 7

Recommended time: 30-45 seconds 
Recommended weight: medium to heavy 

Modifications: Can do this on a bench, incline chair 

Form:
-laying on a flat surface or a bench plant your feet firmly on the ground with your knees bent
-lift both weights to rest on your shoulders, 
-keeping your elbows at a 45 degree angle NOT a 90 degree angle, press the weights overhead 
-do not lock out or hyper extend your elbows when they are overhead 
-lower down one arm by bending your elbows at a 45 degree angle 
-do not bend directly outward at a 90 degree angle 
-press your arms back up

Floor Press

Recommended time: 30-45 seconds 
Recommended weight; light to medium 

Equipment modifications: bands, kettlebells 

Modifications: can perform on bench/ stability ball or standing with cables 

Form:
-lay on your back and plant your feet firmly in the ground with bent knees
-press your weights narrow overhead so that they are touching 
-Maintain a slight bend in your elbows slowly lower your weights laterally out to the side 
-the closer to the ground your weights get the more important it is to keep a bend to your elbows
-lower until 1-2 inches above ground or however much range of motion will allow 
-engaging your pecs and chest, adduct the weights back together overhead
-again maintain bend in elbow 
-repeat

Chest Fly

Recommended time: 30-45 seconds

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 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 by bending your elbows at a 45 degree angle keeping your core pressure appropriately managed
- touch chest to the ground or however far range of motion will allow
- press back to plank maintaining original spinal position (no arching or sagging)

Push-Up

Triset 8

Recommended time: 30-45 seconds
Recommended weight: none 

Modifications: limit range of motion, tap your toes instead of stepping out, Glute bridges 

Form:
-start laying on your back and feet planted firmly on the ground
- Drive your shoulders into the ground as you tuck your hips forward into a posterior pelvic tilt 
-press through your heels and Glutes keeping your core appropriately engaged to manage pressure to lift your hips 
-place your hands flat on the ground or on your hips
-lifting one foot at a time, step it a few inches outward away from your body 
-then step your other foot so that your knees are almost extended 
-keep your hips lifted
-step back one foot at a time 
-alternate which side steps out first

Glute Bridge Walk Outs

Recommended time= 30-45 seconds
Recommended weight: medium to heavy 

Equipment modifications; cable, machine, band, kettlebell, (supine) stability ball, foam roller (supine)

Form:
-start laying on your stomach 
-place a weight in between your feet or ankles or a band around your ankles 
-keep your core appropriately engaged as you activate your glutes and hamstrings 
-curl the weight to your glutes 
-squeeze your hamstrings and Glutes at the top of the rep
-lower in a slow and controlled manner

Hamstring Curl

Recommended time= 30-45seconds
Recommended weight: medium to heavy 

Equipment modifications; cable, machine, band, kettlebell, (supine) stability ball, foam roller (supine)

Form:
-start laying on your stomach 
-you can lay flat or go up onto your forearms into a seal position 
-place a weight in between your feet or ankles or a band around your ankles 
-keep your core appropriately engaged to manage pressure as you activate your glutes and hamstrings 
-curl the weight to your glutes 
-squeeze your hamstrings and Glutes at the the halfway point, and hold for the recommended time
-lower in a slow and controlled manner

Seal ISO Hamstring Curl

Triset 9

Recommended time: 30-45 seconds

Modifications: alternate legs, limit range of motion

Substitutions; lay flat on your back and perform leg lifts 

Form:
-start laying on your back, place your forearms on the ground and lift your chest off the ground 
-engage your core appropriately  to manage pressure 
-engage your quads to lift your legs off the ground 
-keep your legs straight and together 
-as your legs are lifting, press through your forearms to further lift your UpperBody off the ground 
-crunch your upper and lower body as far as you can
-lower slow and controlled

V-Ups

Recommended time: 30-45 seconds

Modifications: alternate legs, limit range of motion

Substitutions; lay flat on your back and perform deadbugs 

Form:
-start laying on your back, place your forearms on the ground and lift your chest off the ground 
-appropriately engage your core to manage pressure
-engage your quads to lift your lower body off the ground keeping your knees bent in a tucked position 
-keep your legs bent  and together 
-as your legs are lifting, press through your forearms onto your hands to further lift your UpperBody off the ground 
-crunch your upper and lower body as far as you can
-lower slow and controlled

Tuck-Ups

Recommended time: 30-45 seconds

Modifications: place feet on the ground 

Substitutions; lay flat on your back and perform full range of motion deadbugs

Form:
-start laying flat on the ground on your back and lift your chest off the ground
-appropriately engage your core to manage pressure
-lift your legs to 90 degrees in the air 
-keep your legs bet and squeezing your knees together 
-maintain your legs and our UpperBody off the ground 
-perform pulsing crunches by squeezing your core together as you press down with your hands

Deadbug Flutter

Triset 10

W3/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

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

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

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

Leigh-Ann

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

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!

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

W3/D2 30 Minute and Under

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