Name: Playbook - Hannah Bower - W3/D3 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.338Z
Duration: 30 min
Description: W3/D3 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!

Mhairi

Willeke

Tempo movements are hard for me! Good upper body burn too

Mariah

❤️‍🔥❤️‍🔥That core set!! Never done those exercises before and absolutely LOVED!!
I cut the lower body sets down to just 2 sets, but could tell I have gained more strength and mobility in my quads

Jessica

Katie

I STRUGGLED!!! I had to quit before the core burn out. I took a pregnancy test and it was POSITIVE!!! That’s why I’m feeling so awful. Lol. Any movement is good movement!!!

Casey

romitagar

Couldn't bend over very far in the lunges because of the baby bump but still 🥵 Love this one. Could only do two rounds of the arm burnout! 💪🏻

Chelsea

Muscles are SHAKING! Loved this workout :)

Maddie Sublette

The paloff stuff at the end was amazing 👏

Marina

Maggie

I loved this work out! 

The slow tempos forced me to slow down my constantly busy brain.

Emily

Such a fantastic full body workout I'm jello.

Sara

Jamie Powers

Lacey

Leigh-Ann

Got first two sets in with using my little one as a weight and did some strength exercises for my shoulder and coming back to finish the core burnout later this afternoon.

Emily Jacobs

Solid burner. At first I thought I can’t handle this and by the end I was dying.

Erin

U got my knees on vibration today 🤣 loving it 🥰

Gurpreet

Goodness what a workout! I didn’t finish it last week so I did it again. Can’t believe how I was even stronger this time around, was able to actually hold the pause, etc! Those sumo pulses still got me though 😝

Krista

How.could.30minutes. Kill me? And so gently.. Love it.
A. 20x16. 25x15. 30x13.

B. 20x16. 25x15. 30x13.

C. 20x17. 20x13. 20x16.

D. Started at 12,5, then 10# after first 2.
Started at 10, then 7,5# after first 2.

A. 10,5 w/10.
B. ss
C. Ss
D. Ss

I died for the lower and upper body🔥🥵. The ab burnout was a struggle to know exactly if I was doing it right so I added deadbugs at the end bc I know my form was off!

Anessa

Great workout after just getting back from vacation! 🔥 Tempo reps were killer!

Jaclyn

I’m shaking but feel so good! 🔥 🙌🏼👍🏼

Lexi Lou Williams

Virginia DelBondio

That was a great workout!!! I had to push hard to finish the sumo pulses, I burnt out quick on those. I loved the upper body burnout, I lowered my weights to 5lbs for endurance. The core finisher felt really good and felt strong.

Janine Ducharme

Wowza! Those tempo exercises were awesome! Very much enjoyed the arm burnout too. 🔥

Jenna

I was S H A K I NG through those squats 😵‍💫

Luke

😈
Now I get why this was a doozie! 🥵

Lauren

Dannnng Hannah! Those butt workout burns!!!! 🔥🔥🍑🍑😆

Nikki Ouk

Did this one twice! Full thing yesterday then the arms and core today. Wow!

Courtney

Had that “no” mindset to all my questionable thoughts 💭 made for a very pleasant and doable week. Had personal training sessions with my trainer on sat and Sunday that’s when that mindset was most effective. Will listen to week 4 mindset tomorrow morning, but so far super proud of my consistency

Had to skip the last part due to a screaming baby, but the rest felt great! Tempo work is not my strongest, so just means room to improve!

Samantha

Whew!!!! Spent 6 weeks surfing…and boy, now my booty is on fire after this workout!

I did not want to work out at all tonight, pushed it off till after 7 almost hoping my husband would come home and guilt me in to watching a movie… but we showed up, and in line with this weeks theme (even though I’m still a little behind) I gave it all my effort. 45min later, we’re done, and honestly there’s still time for a movie if I really want it

Amber

Beatrice

This wasn’t my favorite or strongest one yet, but I definitely got a great burn in and pushed through it! Proud of myself for finishing today and loved the upper body burnout 🔥🔥

Elli

I'm so glad I listen to the mindset about effort on the way to the gym today! Because the light weights were feeling a little extra heavy today lol. But I showed up!

Brandi

This was a great way to start my week! I’m a little behind, but that’s okay!

Alisha

Legs were shaking by the second set each move! Love working legs!

Nikki

I loved it. I didn’t get to do the resistance band part because I don’t have the bands… so that was discouraging but I liked all the lunges!!

Kalli

Not my favorite workout, but proud of myself for pushing through it!

Ashley

Late to the party! But damn!! What a burn... Tempo sumo pulses got me real good. 2 rounds of upper body and the core exercises were to the point. 36mins!

Sumaiya

It was a good workout! I didn’t finish the last ab circuit because…… toddler 😂 but I’m glad I made time for getting it done with the time I had!

Megan

You will need a band and a pair of weights for this workout.

Recommended time: 45-60 seconds per side 
Recommended weight: medium to heavy 

Modifications: keep chest upright, remove weight 

Substitutions: walking lunges 

Form:
-start in a split stance position: one foot out in front of another, chest tall, rib cage stacked over pelvis, toes and knees pointing forward
-hold your weight or weights down by your side 
-hinge forward at the hips, keeping spine neutral, shoulders retracted, core engaged 
-with a hinged forward position, lower into a lunge position 
-pause at the depth of your rep
-engage your core and Glutes as you push up to standing 
-perform reps on one side first

Forward Leaning Stationary Lunge

Recommended time: 45-60 seconds per side 
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, can place foot up on elevation 

Substitutions: single leg squat to chair 

Form:
- Start in a standing position, chest tall, feet  firmly planted on the ground and slightly wider than hip width apart
- Keep your chest up and hold dumbbell(s) at your shoulders down in front by your inner thigh 
- Begin to hinge your hips backwards into a side lunge on the side that is opposite of your dumbbell
- 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 quads and keep your torso still as you push back to center
- Complete desired reps then repeat on the opposite side

Tempo Side Lunge

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

Modifications: change squat stance, remove weight 

Substitutions: goblet squat 

Form:
-start standing with your feet wider than hip width apart, toes turned out, chest tall, and ribs stacked over your pelvis
-hold your weight with both hands underneath your chin and at chest level 
-keep your knees pushing outward as you begin to lower into a sumo squat 
-lower until your hips are parallel with your knees, keep your knees pushing backwards 
-squat back up halfway, and then lower back down to depth 
-repeat until time is up

Tempo Sumo Pulse

You will do one round of the circuit on one side first, the second round of the circuit you will do your other side.

Meaning you will face the same way for all 4 exercises for the first round.

The second round you will turn around and do your other side.

One round per side.

Recommended reps: 5 per side 
Reps= knee drive 
Tempo= slow; do not rush these 

Modifications: can do this without a band 

Substitutions: deadbugs 

Form:
-start standing with your feet together, chest tall, ribcage stacked over pelvis
-tie a band torso level to a steady surface 
-step a few feet away from the band so that when your grab it, there is tension 
-hold a weight down by your side on your other hand 
-maintain the tension in the band and balance of the weight in your other hand by not letting your torso lean one way or the other
-keeping your torso still and core engaged, lift one knee at a time to 90 degrees
-minimize movement by stabilizing your core.

Standing Paloff Marching

Recommended reps: 5 per side 
Reps= knee drive 
Tempo: slow, do not rush these 

Modifications: can do this without a band 

Substitutions: deadbugs 

Form:
-start standing with your feet narrow or close together, chest tall, rib cage stacked over your pelvis
-tie a band torso level to a steady surface 
-step a few feet away from the band so that when your grab it, there is tension 
-hold a weight overhead on your other hand 
-be sure to manage rib flare and torso position
-keep the weight, hand, elbow, and shoulder in line 
-maintain the tension in the band and balance of the weight in your other hand by not letting your torso lean one way or the other
-keeping your torso still and core engaged, lift one knee at a time to 90 degrees
-minimize movement by stabilizing your core.

Overhead Standing Paloff Marching

Recommended reps: 8-10 

Modifications: can do this without a band 

Substitutions: static lunges 

Form:
-start standing in a lunge position, chest tall, ribs stacked over pelvis
-tie a band torso level to a steady surface 
-step a few feet away from the band so that when your grab it, there is tension 
-hold a weight down by your side on your other hand 
- extend your hand out in front of you and maintain the tension in the band and balance of the weight in your other hand by not letting your torso lean one way or the other
-keeping your torso still and core engaged, pull the band towards your chest as you lower down into a lunge 
-as you extend back to standing, press the band away from you 
-at all times you want to keep your core engaged 
-minimize movement by stabilizing your core.

Paloff Static Lunge

Recommended reps: 8-10 

Modifications: can use weight, medicine ball, cable  

Substitutions: side wall tosses 

Form:
-start in a kneeling lunge position with a tall chest 
-tie a band torso level to a steady surface 
-kneel a few feet away from the band so that when your grab it, there is tension 
- extend your hand out in front of you and maintain the tension in the band 
-keeping your arms extended twist your arms AND your torso together at the same time in a diagonal motion
-you do not want to pull your arms and then twist your torso, twist torso and arms together as if they are attached

Kneeling Woodchipper

Core Burnout READ DESCRIPTION

W3/D3 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!

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!

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

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

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

Ashly Vandenengel

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/D3 30 Minute and Under

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