Name: Playbook - Hannah Bower - W4/D2 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.403Z
Duration: 30 min
Description: W4/D2 30 Minute and Under

Jessica

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!

Casey

Great first workout back from sickness! Easy to modify to not over do it but still got a great sweat on! 🙌🏻

Nikyla

😅🔥🥵 was able to go up in weight on most everything! Now I am dead 💀but in the best way! 🦵💪

When I’m doing the Kas bridge and single leg flute bridge what does it mean if I feel it mostly in my medial quads?

Megan

What a great workout 🔥🔥 Got two rounds of upper body done but definitely went down in weights for the second round so I didn't absolutely die haha

Chelsea

romitagar

did this workout with my beginner level mom and it made us feel so strong! “great burn🔥”- mom

alyssah

Sonya

Maddie Sublette

Took me an hour because of my kiddo, but still got it done! Feels great! 💪

Maggie

I was dragging this morning and this workout gave the quick boost I needed! 🔥

Lacy

Felt so good to workout today. This week has been so mentally challenging for me as we are going through the 2 year sleep regression and my toddler has not been napping or sleeping through the night. Thankful to have at least 45 minutes to myself today 🥲

Mikayla

Whole body burn but especially the arms after adding a second round to round 4 🔥🔥

Naomi

Serious burner. Whole body fatigued muscle shakes.

Erin

This one’s a favorite for sure! My glutes were on 🔥

Virginia DelBondio

Btw this felt soooo therapeutic!  All the inbalances worked!

Leigh-Ann

So great for me to work on form & lower body inbalances!
A. 64x10. 84x10. 89x10 slow.
B. 17,5x10. SS. SS slow.

A. 30#x20. 35x22.
B. 10. 12.

A. 15x10. SS.  20x10.
B. Black band x10. Eccentric mix x 8. Blue band 10, left seemed strong than right... Watch gripping.

A. 15# x 22
B. 15 x 12
C. 15 x 14

Getting back into it after some much needed time off. Had to get my mind right. Determined to finish this challenge!

Celine

Loved that workout! The single hip thrusts were killer though. I clearly need to incorporate more unilateral exercises to level my pelvis and glutes.

Janine Ducharme

Lexi Lou Williams

Had to substitute a lot due to a rotator cuff sprain but loved this one! ❤️💪🏼

Love this one!! The arms burnout is 🔥🔥🔥

Nikki Ouk

I took it super slow (first workout back from sickness), and focused on feeling good. Success!

Carrie

This felt better the second go around! 🔥

Alisha

Cried some happy tears doing the single leg press! I’m finally gaining strength in my quad/knee. 3 weeks ago I couldn’t do those all the way and today I could! I still have a long way to go but I’m so excited for strengthening my legs. 

Thanks for the push and gradual workouts!

Had all the weights out today and left my arms shaking 🙃💪🏼🔥

Emily Jacobs

Loved doing this one again! I was able to add weight where I used only bodyweight the first week and even was able to do some of the exercises without modifying (Kass glute bridge). Love that I'm progressing with these at-home workouts!

Samantha

This workout felt so good! I love the arm burnout at the end!

Brittney

My legs are shaking really good right now 😅😅😅

alejandra

Loved this one and felt amazing doing it!!! Let’s go 🔥💪🏻

Elli

Felt really great second time around. Nice, focused reps and slow burn 👏

Julia

Love a good lift like this one. Dare I say I think I need to start using heavier weights?

Rachel

Fun! Efficient and sweaty. I like having a timer for the burnout at the end. Makes me feel powerful.

Abby

Still a killer workout. My arms are toast. 🔥🔥

Shanele

Beatrice

Just as good as the first time around! 1 day late but for the right reasons this time!

Bekah

Sara

Woo! A day late because I had to work yesterday, but I didn't worry about that. I just fueled up and got to it today:) this one makes me feel so strong!

Maddie

Tried to focus on being balanced in the exercise on each side of my body today

Ashley

Angelica

Wow. That was a BURN!! Felt good, I'm worn out, and glad I did it!

Jenny

Victoria

Max effort and I shaved multiple minutes off my time. I feel strong, burnout set with 10’s had me feeling 🔥

Paula Kane

Such an amazing workout! I feel so refreshed and invigorated 🤩

Kayla Stock

Felt good to see where I have gotten a tiny bit stronger!

Carol1

Emilia

This workout will take *approximately* 30 minutes, which means you may be a few minutes over or under.

You will need: medium to heavy dumbbells or an optional barbell and plates for this workout.

Be sure to join the Facebook Community Group to stay up to date on announcements: https://www.facebook.com/groups/451724679422276/?ref=share&mibextid=S66gvF

You will need a pair of dumbbells, or barbell, and a steady surface for this superset.

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

Option to switch from reps to time: 45-60 seconds  

Equipment substitutions: dumbbells , kettlebells, band 

Substitutions: banded good mornings, single leg Romanian deadlift, standard deadlift or glute bridge 

Form: for more in depth, see tutorial highlight 
- Start with bar or weight of choice in your hands as opposed to the floor
-feet firmly planted on the ground, feet hip width a part or slightly wider. 
-core slightly engaged and shoulders retracted (think about chest tall and scapula down and back or packed down to sides)
- Slowly lower the weight with a slight bend in your knees, 
- hinge at the hips back like pushing hips toward a wall behind you.
-keep your back neutral, head and chin neutral 
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes 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 and stand. If you are using heavier weights engage core a bit stronger as you stand

Romanian Deadlift

Reps are per side
Recommended reps: 4-6
Perform reps on one side first
Recommended weight: medium 
Recommended tempo: 3-5 seconds 

Option to switch from reps to time: 30-45 seconds per side 

Modifications: can perform Bodyweight, lower bench height, Can remove tempo, can hold into a surface 

Substitutions: reverse lunge 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand tall with core engaged to help stabilize you, shoulders retracted and a weight in one hand
-place the foot opposite to the hand with the weight firmly on the surface
-press big toe down to help balance.
-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
-lower down to the ground on a 3-5 second count
-perform all reps on one side before moving to the other
-exhale as you stand

Tempo Step-Ups

Romanian Deadlift ss Tempo Step-Ups

You will need an optional weight and a safe surface for this superset.

This is a burnout glute set!

Recommended time: 30-60 seconds 
Recommended weight: medium to heavy 

Equipment substitutions: barbell, kettlebell, booty band 

Modifications: perform without the weight 

Substitutions: perform on ground with or without weight

Form: see tutorials for more in depth review for a hip thrust. Which will still help with a kass glute bridge.  A kass glute bridge is slightly different.
-start with your shoulders on the edge of a surface, feet firmly planted in the ground a few feet in front 
-perform a slight pelvic tilt at the end, tilt your hips forward (see tutorial highlight for more in depth review)
-lift your hips off the ground maintaining a neutral spine, with a slight tucked chin. The pelvic tilt is slight at the end of the extension.
-engage your core and your glutes as you lift hips. 
If you Feel it In your hamstrings? Adjust your feet a bit closer to your hips. Tilt your pelvis a bit more.
-lower your hips half way down, do not go down all the way: we want to keep tension with a slow pace. 
-keeping glutes and core engaged with no arch in lower back. 
-imagine a stick being on your back as you do this.
-press your hips back to starting keeping glutes and core engaged

Cass Glute Bridge

Perform time on each side 
Recommended time: 15-30 seconds 
Recommended weight: Bodyweight  

Equipment substitutions: dumbbell, booty band

Modifications: can cross the top foot onto the other in a figure four, can lay on the ground 

Substitutions: perform on ground with or without weight or do glute band kick back

Form: see tutorials for more in depth review 
-start with your shoulders on the edge of a surface, feet firmly planted in the ground a few feet in front 
-lift one leg off ground by pulling your
Knee to your chest. This will help stabilize you.
- as you extend your hips, allow spine and chin to stay neutral. You will not tuck it. This allows you to fully lift hips to ceiling.
-be more explosive! You want to extend with more power than the kass glute bridge.
-squeeze glutes heavily as you reach the top & exhale
-pushing heel down into ground may give you power to extend hips up!

Single Leg Hip Thrust

Kass Glute Bridge ss Single Leg Glute Bridge

You will need a bench, and a weight for this suoerset

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

Option to switch from reps to time: 45-60 seconds 

Modifications: can perform on the ground with a glute bridge position, lower range of motion, can use a band instead of weight.

Substitutions: lat pull pull downs, inverted row, pull-ups 

Form:
-Start in a hip thrust position. Heels driving into the ground, core engaged, glutes engaged & hips elevated.
-Maintaining this position, press a weight overhead.
-From there, lower the weight behind your head
-keep a slight bend in your elbows 
-Pull that weight from behind your head back to over head with a deep exhale.
-Repeat while maintaining hips pushing to ceiling.
- don’t let hips drop or allow major ribflare as you extend weight over head.

Pullover

Recommended reps: 5-10
Recommended tempo: 3-5 seconds

Option to switch from reps to time: 45-60 seconds  

Modifications: can go on knees, hands on bench, or remove tempo 

Substitutions: standard tempo push-up 

Form: need additional push-up help? See tutorial highlights 
-start in a plank position with your core engaged, hips square, hands underneath shoulders 
-bend your elbows at a 45 degree angle and lower your chest to the ground on a 3-5 second count 
-once your chest hits the ground, continue to engage your glutes and core to press back to plank with a deep exhale 
- don’t allow shoulders to roll forward extensively as you lower down to the ground.

Tempo Push-up

Pullover ss Tempo Push-up

If you have time, go a second round or as many rounds as you would like.

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

Modifications: can sit reverse on an incline bench for chest support

Substitutions: overhead tricep extensions, tricep pull downs 

Form:
-start in a standing position: core slightly engaged if you feel you need the support, feet hip width distance apart.
-hinge at the hips to get into a bent over position 
-keeping your core engaged if need be and back neutral, pin your Elbows to your sides
-keeping your upper arm and elbow still, extend your elbows to kick back the weights
-*squeeze* your triceps at the top of the rep,
-lower controlled 
-do not swing your weights
-exhale as you extend

Tricep Kickbacks

Recommended time: 45-60 seconds
Recommended weight: light to medium 
Hammer grip= wrists face each other 

Modifications: standard curl 

Form:
-start in a standing position, ribs stacked over pelvis, 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 to your shoulders & exhale 
-squeeze your biceps at the top of the rep
-lower controlled

Hammer Curl

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

Modifications: can alternate arms 

Form:
-start in a standing position, ribs stacked over pelvis, feet hip width distance apart, 
-press your weights to your shoulders
-keeping your torso completely still, elbows slightly angled to the side, press the weights overhead & exhale.
-do not let your rips flare as the weights are overhead, keep your core slightly engaged if you need extra support 
-lower the weights to your shoulder, repeat

Shoulder Press

Upper Body Burnout

W4/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

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

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 ❤️

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!

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!

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

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! 💪🏼🥵

W4/D2 30 Minute and Under

Community

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