Name: Playbook - Hannah Bower - W4/D1 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.390Z
Duration: 30 min
Description: W4/D1 30 Minute and Under

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! 🥵🔥

Tenille

3 rounds! 27 minutes 🔥🥵💪🏻 Also 15's on the bicep curls, I think that's the most I've EVER done 🙌🏻

Chelsea

romitagar

cristina

The movements were easier to perform and control this time around 😀

Audrey

Just under 20 min, a good sweat, and two rounds of all the moves. I call that a good end to the day 👍🏻

so happy to feel so strong going through this. Was able to complete everything 3x through with minimal modifications and 7.5lbs dumbbells!

Mikayla

Good set! Straight forward and timers were funky this time

danielle

I love knowing I'm progressing when I do these workouts. Honestly I used to skip the last half of this because I felt weak doing it but I completed everything today.

Sara

LOVE that workout! Went an extra 10 minutes to fit in 3 rounds 🔥

Lacy

Did 2 rounds of these one with 15lbs and second with 20lbs. Also initially I couldn’t do kneeling windmills now it felt smooth like butter don’t know how🤪❤️

Gurpreet

Absolutely love this program! This was such a fun workout and seeing progress from week 1!

Emily Jacobs

Donna Yuriar

Jessica

Skye Beasley

Revisiting some of my favorites from the challenge!!

Abbey Dwyer

I did go up in some reps and weight, but also recognized my limits this time and concentrated more on form and time under tension.  Still covered in sweet and feeling energetic instead of wiped out for the day.  (Before this challenge, o would go balls to the wall and then couch potato the rest of the day.)

A. 25x8. SS.
B. 25x10 ouch. 20x10 good stretch.
C. 25x10. 35x11. Good.
D. 25x10. 20x12.
E. 10x5. 10x6 the last one went full smooth motion with out stopping. R shoulder more stable, l shoulder more ROM.
F. 15x10. SS slower
G. 15x12. SS slower and no clicking or pain.
H.  10x10 legs mid width. 15x10 more narrow.
I. 10 LEDs mid width. 10 more narrow.
J. 10. 11.
K. 10. 11.
L. 10#x10. X11.

Leigh-Ann

I had a hard time getting to it. I didn’t want to, I felt tired and lazy. Pulled heavier weights tonight to test my strength, I felt strong and maintained high weight through both rounds. Made it through 2 rounds, 12 push ups at the end until burn out.

Janine Ducharme

Man! I tell ya what. I really wanted to skip today. I kept making excuses because I wanted to watch the live feed of a huge barrel race from my phone. I decided I could do both. I have the barrel race in the smaller screen at the bottom of my phone and the playbook app behind it so I can still do my workout AND watch the barrel racing! I feel so good. I also wanted to only complete 2 rounds but realized I still had 10 minutes left of the 30 minutes.so I did another round! 🙌🏼🔥

Lexi Lou Williams

Heather

That felt amazing! I was able to up my weights which felt awesome.

Keri

Tamara

I’m definitely seeing an improvement from the first week. Able to do the exercises more easily and able to do more rounds in the 30 minutes. 🎉

Jenna

Nikki Ouk

This felt harder than the first week but I modified and am giving myself grace.

Abby

😅I’m behind, I’ve been out a week so mentally it was tough to push myself for a round 3. Soo hard but I was proud I was able to get it tone. Such a good full body!

Savanah

The repeat of this workout was an incredible idea. The Muscle stamina and strength that has built up over the past 3/4 weeks is giving me some happy wiggles!

After having a hormonal moment of weakness this week, we’re back 👑 the tail end of some sets we’re real tough, but then I remembered I upped my weights 😉

Amber

Definitely feeling stronger this week repeating week one 💪🏼

Alona

Took a couple days off but thus was a good one to get back too !

alejandra

Perfect mindless workout after a long day 😮‍💨

Jamie

Today what I am proud of is staying in the zone and focusing on the workout instead of trying to increase sets or weight from last time

Ashley

Loved this! Felt so strong today even though it was no weights because of where I’m at in my fertility journey. But loved the setup and saving it as a favorite

Rachel

That was perfect! Felt strong, upped a few on weight and completed 3 full rounds, and started a 4th!

Jenny

W4D1, had more strength and stamina getting through this one this second time around. What a difference.

Julia

Felt so much stronger with a lot more endurance available this round!! I added 10 more minutes to incorporate another round🥳🙌🏻👏

Kayla Stock

Alisha

Tapanga

I usually work out after work but we are busy after work today, so I woke up early to make sure I got this in! I took a few extra minutes and finished a 3rd round today! I also used slightly heavier weight in some exercises and did less modifications for the core exercises 💪🏻👏🏻

Elli

Defwnitomy favourite workout of this program! Sooo much fun!!

I enjoyed seeing how much strength I’ve gained doing this workout for the second time. The first time I did this workout I had to modify several of the sets. This time I only had to modify one. Today marks 3 months postpartum and I’m starting to feel stronger. Thank you for these fast effective workouts!

Beatrice

Improved by 1 round!👏🏼and increased weight for all 4 rounds for every exercise besides shoulder press - had to decrease on rounds 3 and 4 to assure form was correct! 🤩

Stephanie S

Look familiar?!

We are repeating week 1! 

Repeating workouts is so good for progress; growth, and seeing how far you come!

I want to be clear! It’s only been a couple weeks, if you don’t lift heavier or this workout doesn’t feel any easier:

THATS OKAY!

Progress isn’t linear and progress takes time!

Set the timer for 30 minutes, or however much time you have available.

See how many times you can move through this circuit within your set time.

All you will need is a pair of dumbbells for this circuit,

Reps are per side 
Perform all reps on one side first 
Recommended reps: 5-8
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, stationery lunge or hold onto a stable surface 

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position. Rib cage stacked over pelvis, shoulders retracted slightly with packed lats, 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 bending your knee down until both legs are at 90 degrees
- it is okay to lean forward in a hinge motion if you would like. A forward lean will
Emphasize glutes more.
-Toes and knees can point forward or slightly outward, but they cannot fall inward significantly
- Press through your glutes and keep your torso still as you push back to standing and exhale!
- Complete desired reps then repeat on the opposite side

Reverse Lunge

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

Equipment substitutions: barbell, kettlebells, band 

Substitutions: banded good mornings, single leg Romanian deadlift, standard deadlift 

Form: for more in depth review, see tutorial highlight 
- Start with the bar or weight of choice in your hands as opposed to the floor
-feet firmly planted on the ground, no wider than hip width apart 
-if you are lifting heavier, have a light core engagement and shoulders retracted (think about chest tall and scapula down and back) or lats packed down.
- Slowly lower the weight with a slight bend in your knees, 
- hinge at the hips and keep your back neutral
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes to knee to mid-shin level (do not lower weights to the ground )
- Drive your hips forward and use your hamstrings & glutes to power back to standing
-exhale as you stand

Romanian Deadlift

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

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform without weight, can hold weight between thighs. 

Substitutions: box squat or limit range of motion  

Form:
-starting in a standing position with your feet shoulder width or slightly wider than hip width distance apart 
-turn your toes slightly outward if pointing forward doesn’t allow for proper range of motion.
-keep your ribcage stacked over pelvis. You may need some core engagement bc of the db chest placement or if lifting heavier.
- you hold your weights either by your shoulders or just under your chin by your chest or between legs.
-lower into a squat inhaling on way down, as the weight will pull you forward slightly, you should feel your quads and core engage slightly.
-lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing and exhale and stand up.
- you may need to engage core intentionally as you stand or if you feel you need more support.

Front Squat

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

Equipment Substitution: barbell, kettlebell, band 

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

Form:
- Start in a standing position, feet firmly planted on the ground, ribs over pelvis, chest tall, and shoulder/lats packed down.
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle. You may need to engage core slightly.
- with your weights in hand, wrists facing the back wall, pull your elbows to the ceiling 
- exhale as you engage core and retract shoulder blades *as* you pull.
- Squeeze your shoulder blades together once elbows are pulled back
-pull the weights to chest level and then lower maintaining core control. Inhale as you lower.

Bent Over Row

One of my fav core exercises that sneaks in thoracic mobility! 
Reps are per side
Perform all reps on one side first 
Recommended reps: 5-8
Recommended weight: light to medium 

Modifications: Bodyweight or with a band, remove the twist, Lower to hand rather the elbow.

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall, ribcage over pelvis, chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your hand sturdy above your head and in direct alignment with shoulder
-lower your chest down to the ground as you slightly twist your torso
- as you twist, extend hand to the ceiling and shrugging your shoulder. Removing the space from shoulder to ear. 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time & really reaching that arm toward the ceiling.
-using your obliques, and core, begin to raise and untwist your chest
-keep the weight still the entire time
- you can exhale the entire range of motion or exhale as you stand back upright. You also may need to engage core more intentionally for this exercise!

Kneeling Windmill

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

Equipment Substitution: bands, barbell, kettlebell, cable 

Modifications: can perform standing 

Substitutions: any grip bicep curl 

Form:
-start in a kneeling position with your shins flat on the ground, chest tall, ribs stacked over pelvis, hands by side.
-hold your weights down by your sides with your wrists facing the ceiling 
-keeping your torso completely still, and elbows close to your sides & fixed curl your weights to your shoulders & exhale.
-at the top of your rep, pause and squeeze your biceps
-lower slowly and controlled

Kneeling Bicep Curl

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

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing 

Substitutions: alternating shoulder press 

Form:
-in an kneeling position, engage your core and plant your shins firmly on the ground 
-press your weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press both of the weights overhead 
-do not lock out your elbow, keep a slight bend in your elbows 
-lower the weights back to your shoulders 
-keep your core engaged and torso still for any and all overhead movements

Kneeling Shoulder Press

Reps are per side 
Recommended reps: 8-10
Recommended weight: light to medium 

Modifications: place one or both knees down, remove the weight and tap the ground instead 

Substitutions: hold plank 

Form:
-start in a plank position: core slightly engaged, esp if you are healing DR. hips square to the ground, hands underneath shoulders, back is neither arched or sagging 
-place a weight in the outside of one of your hands 
-with your opposite arm you will reach underneath your torso, past your planted hand, grab the weight
-pull the weight across your body and place it just outside where your hand was placed 
-repeat on the other side.
- goal is to keep your hips square to the ground without twisting. Imagine balancing a glass of water on back.
- don’t allow your hips to shift or wobble as you cross weight back and forth.

Plank Reaches

Reps are per side
Recommended reps: 8-10

Modifications: place one or both knees on the ground 

Substitution: forearm plank rocks 

Form:
-start in an engaged plank position: core engaged, hips square to the ground, hands directly underneath shoulders, back is neither arched nor sagging, glute and quads engaged 
-keep your core engaged as you lift one hand off the ground 
-slowly tap your opposite shoulder and back down on the ground 
-if you have to speed through these to maintain balance, go onto your knees and modify.

Plank Shoulder Taps

Reps are per side
Recommended reps: 8-10

Modifications: place hands on an elevated surface 

Substitution: standard mountain climbers 

Form:
-start in an engaged plank position: core engaged, hips square to the ground, elbows directly underneath shoulders, back is neither arched nor sagging, glute and quads engaged 
-keep your core engaged as drive one knee, by bending it to the side, to your armpit. Exhale as you drive knee to elbow.
-pause at the point of your range of motion 
-keeping your knee high, push it back to the ground in plank position

Plank Knee Drives

Reps are per side
Recommended reps: 8-10

Modifications: place glute down on the ground 

Substitutions: supine (laying on your back, alternating toe touch) or any core movement of your choice like a side plank. 

Form:
-start in a seated side position with your hands placed on the ground behind your hips and feet firmly planted in the ground out in front
-press your hips off the ground into a side plank with your torso slightly rotated to the single. A mixed of a slide plank and table top.
-shift your weight into opposite hand and opposite foot
-lift the opposite hand and foot that are not weight bearing to touch in the middle of your torso
-maintain a high hip position
-exhale as you drive hand and foot together!

Side plank Adductor lifts

Reps are TOTAL (so 5-6 per side)
Recommended reps: 10-12
Recommended weight: light to medium 

Modifications: perform without weight, limit range of motion, hold onto a sturdy object, place feet on the ground or bend knees. 

Substitutions: Russian twist, modify range of motion or bend knees.

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-holding a weight, engage your core slightly 
-begin to lower down your legs, keeping your knees and toes together to one side
-as you lower your legs, twist your upper body to the opposite side keeping your weights outstretched - they will counter act one another 
-do not lock out your elbows, keep a slight bend to them 
- once your arms and legs are lowered to your range of motion, engage your core  by exhaling deeply to pull them both back to the center 
-switch directions 
-repeat

Windmills

Recommended reps: 10-12
Recommended weight: light to medium 

Modifications: perform without weight, place feet on the ground 

Substitutions: standard crunch 

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-holding a weight, engage your core
-pretend a string is attached to your chest 
-as you crunch, think about lifting your entire chest off the ground toward the ceiling
- do not round your shoulders to crunch but try to lift shoulder blades completely off ground
-reach the weight to touch your toes, exhale deeply, don’t let your feet swing, keep them still
-lower your chest but don’t fully lay back down: keep shoulder blades slightly off ground and maintain tension in core!

Toe Touches

W4/ D1 30 Minute & Under

W4/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

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

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!

Mhairi

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!

Katie

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!

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 !

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

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/D1 30 Minute and Under

Community

More workouts from Hannah Bower