Name: Playbook - Hannah Bower - W4/D3 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.419Z
Duration: 30 min
Description: W4/D3 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 ❤️‍🔥

Jessica

Realy like this arrangement of exercises!

Carina

As someone who used to workout for like 2 hours at a time and loved being able to push weight, I really love the structure of these 30 minute workouts. I am a toddler mom and my previous WO routine doesn't fit our life, but this feels so good to push weight and be good on time! Thank you Hannah! 🔥♥️

Proud I actually did the arm round until the end of the time! Last time through I stopped after 3 rounds. 5 rounds today 💪🏻💪🏻💪🏻 No twists for me on the finisher, just standard side plank...gotta watch that coning with the baby belly ❤️

Chelsea

Love love love this style of workout 💪

Emily Pokrywka

Plank twists were something I’ve nvr seen, but it’s awesome!

Maddie Sublette

Yay week done even though it's Monday! Goal is to complete the next week actually in the same week the rest of the week ❤️🎉🔥

Love how quick this workout goes by but it’s soo effective! Great for moms of littles who don’t have a ton of time but need a good sweat!

Ciara

Emily Jacobs

Always such a great workout! Upped my upper body weight this week and it feels good!

Krista

Keri

Skye Beasley

Had ~2 weeks of ski vacations but determined to finish the program!

Ashley

Like King Kong on the upper body! Hahaha love the lowest moves too!
A. 15x5. 15x6. 17,5x6. 20x5.
B. 15x5. x7. x5. 12,5x5.
C. 15x10. SS. SS. 20x9.
D. 15x5. x7. 17,5x6. 20x5.

A. 94x7. 
B. 25ea x 7.
C. 25x10.
D. 10.
E. 25x10.
F. 25x10.

A. 10 with good effort.

Leigh-Ann

Heather

Love those kneeling lunges, the stretch I didn't know I needed!!

Anessa

I felt the burn with this one! It felt great to finish!

Brittney

Beatrice

Good workout. Got it done, my throat is very irritated/dry when breathing though, not sure if I’m breathing properly and if I should be through nostrils or mouth.

Janine Ducharme

Lexi Lou Williams

It was a wholesome one! My hips didn't like those lunges but oh they needed them!

Maryam

Really focused on slowing down and enjoying this workout + getting in some “me” time.

Jenna

Wow, I finished this workout this morning and forgot to hit complete! It was a good one! 💦🥵💜

Alisha

This one always feel hard for me but I like it haha

Paula Kane

Got sick last week so wasn’t able to finish week 4. Allowed my body to recover and rest. Usually I would make myself start the program over again but for some reason this time I wasn’t hard on myself for having to take the break. Eased my way back into working out with a couple walks and today was able to workout. Felt great to jump back in 💪🏽👏🏼

Rylee

I showed up for me today and it felt great!!! Im a kindergarten teacher. I taught all day then tutored 1st grade after school then went to a family members house to tutor some more and didnt head home until 7:30. I was kinda wanting to just go home but I had my bag packed and the gym is only 2 min out of the way. So I didnt get here until much later than i normally do but i got it done!!

Brandi

Haley

Carrie

Slowed way down and tried to feel every muscle that was supposed to be worked. Gonna be feeling this one later 😜

Heather Everett

Holy freakin cow! Arms are toast, legs are shaking and my core is on fire! 🔥 Even used my 4 month old as weight on the leg circuit.

Love this style of workout! My kiddos are napping, so didn't waste any time delaying getting after it and gave it a strong effort!

Samantha

Good workout! Upped my weights. And it felt harder

Jaime

Julie

That was fire, I did this so late on the day but it was worth it 🥵

Karla

I accidently started with legs and then completed arms. Those delt raises had my legs shaking 🥵🤔 lol!

Colleen

Glad I got my third work out done this week! Yay!

Taylor Agee

Molly

Upper body circuit got in 5rounds
Lower body 3 rounds!
Plank finisher (without mod) 8reps each side 😅
This was such a great workout! 
A little late in the week but I got it in!!!

Sumaiya

Kaisha

Elli

Carol1

Delaney

You will need a pair of dumbbells and an optional barbell for this workout.

A blend of circuit training and traditional lifting! 

If you only have time for one circuit, celebrate the movement! Remember the original goal of “starting small” ❤️

Go through the movements as many times as you can in the allotted time.

AMRAPS or as many rounds as possible doesn’t mean “RUSH” or “As Fast as possible” so please do quality movements. Form always comes first!

You may rest between 60-90sec rests between rounds because you are lifting heavier. If you are lifting lighter, reduce rest to 30-60sec.

Reps are per side 
Recommended reps: 4-6
Recommended weight: medium to heavy

Equipment substitutions: barbell, kettlebells, cable, band 

Modifications: lower weight and increase reps 

Form:
-start in a standing position, chest tall, ribs stacked over pelvis, feet hip width distance apart or a bit narrower.
-hold your weights so that your wrists face the ceiling 
-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 with a exhale breath.
-squeeze your biceps at the top of the rep
-lower controlled

Heavy Bicep Curls

Recommended reps: 4-6
Recommended weight: medium to heavy
Ideally lift a weight that doesn’t allow you to lift higher then 1/2 of the way. This is a tension lift. 

Equipment Substitution: cable, band, kettlebells

Modifications: lower weight and increase reps to 8-12 depending on weights you have. If you can easily pump out 5-7 more reps. Too light.

Form:
-start in a standing position, ribs stacked over pelvis, chest tall, feet hip width distance apart or  narrower. 
-hold your weights so that your wrists face each other 
-keep a slight bend in your elbows at all times, so no locked out elbows. Straight is ok.
-using your delts, raise the weights as high as you can laterally to the side with a slight pause at the top.
-lower controlled

Heavy 1/2 Delt Raise

Recommended reps: 5-10
Recommended weight: medium to heavy 

Modifications: can alternate arms, seated 

Form:
-start in a standing position, rubs stacked over pelvis, feet hip width distance apart, elbows point slightly forward from shoulders. This places shoulders in better position to press.
-press your weights to your shoulders
-keeping your torso completely still, lats packed down, press the weights overhead with a exhale breath.
-do not let your rips flare or back to arch as the weights are overhead
-lower the weights to your shoulder, repeat

Shoulder Press

1 rep= 1 wide row (regular grip) 1 narrow row (hammer grip)
Recommended reps: 5-8
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, feet firmly planted on the ground, core slightly engaged if need be, neutral spine and shoulders retracted slightly.
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle or a bit higher is ok.
- with your weights in hand, wrists facing the back wall, pull your elbows at a wide angle to the ceiling. Think elbows slightly outward.
- exhale as you pull and retract scapula as you pull.
- Squeeze your shoulder blades at the end of the pull.
-lift the weights to chest level and then lower maintain core control
-then turn your wrists to face each other; and bring your elbows in to your sides, pull the weights narrow to your side 
-lower 
-repeat

Alternating Grip Bent Over Row

W4/D3 Upper Body Circuit

You will need a pair of dumbbells or an optional barbell for this circuit.

Go through the movements as many times as you can in then allotted time. Again, remember AMRAPS are still controlled. Don’t think speed!

Recommended reps: 6-8 (8-12) if you have lighter weights.
Recommended weight: medium to heavy.

Equipment substitutions: dumbbells, kettlebell, band 

Modifications: standard deadlift, goblet squat 

Form: for more in depth review, see tutorial highlight 

- Start with feet wider than hip width and toes pointed slightly out
- Engage your lats & pull up on bar to create tension. Inhale into your ribs & engage your core, exhale as you stand.
- as you begin pulling, keep your butt LOWER than your hips. Don’t let your hips pull before the bar lifts off the ground. 
- Pull the bar up keeping a neutral spine and upper body tight
-keep the bar as close to your shins as possible 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlift

Reps are per side 
Recommended reps: 4-6
Recommended weight: medium 

Modifications/substitutions : Bulgarian split squat, single leg Romanian deadlift or regular RDL

Form:
-start standing with your core slightly engaged and feet hip width distance apart, like you would a standard squat 
-Take one leg and slightly place it backwards a few inches
-keep the majority of your weight on your front leg
-you can hold your weight down in front
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-use your back leg for as much or as little support as you need
-drag weight till you hit midshin. Exhale and use glutes to initiate standing back up.

B Stance Romanian Deadlift

Recommended reps: 5-8 (add a few reps if lighter)
Recommended weight: medium to heavy 
Recommended elevation: 1-3 inches 

Equipment Substitution: barbell, kettlebell, band, can use a stack of books or handles of dumbbells 

Modifications: can perform without weight, can hold weight by shoulders, can perform flat on the ground 

Substitutions: suitcase squat, or weight between legs. Barbell front squat.

Form:
-starting a standing position with your feet no wider than hip width distance apart and toes more forward. If it’s uncomfortable then them out.
-place your heels on a safe elevated surface 
-keep your chest tall, shoulders retracted and core slightly engaged as you hold your weights either by your shoulders or just under your chin by your chest 
-lower into a squat keeping your core 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 as you exhale.

Heels Elevated Front Squat

Recommended reps: 8-10
Recommended Tempo: 3-5 seconds 

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

Form:
-ribs stacked over pelvis, chest tall, and balls of your feet firmly planted on the edge of a safe surface
-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. Hold the stretch for a few seconds before lifting back on toes.
-the key for these are slow and controlled, range of motion. No bouncing up!

Tempo Toe Raises

Reps are per side 
Recommended reps: 6-8
Recommended weight: light to medium. If you lack mobility or doing these for the first time, do body weight! 

Modifications: perform as Bodyweight, limit range of motion, elevate foot, stand and place a foot onto a bench or chair 

Substitutions: walking lunges, step-ups 

Form:
- Start in a kneeling position. Ribs stacked over pelvis, chest tall, shins firmly planted on the ground. Use pad for knee if need be.
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet a few inches in front by firmly planting your foot on the ground 
-begin to lean forward by driving your knee over your toes. This is needed mobility!
- 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 heels and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side
- really breathe and allow that stretch to take place!

Kneeling Forward Lunge

Reps are per side 
Recommended reps: 6-8
Recommended weight: light to medium 

Modifications: perform as Bodyweight, limit range of motion, stand and place a foot onto a bench or chair 

Substitutions: walking lunges, step-ups, elevated single leg squat.

Form:
- Start in a kneeling position. Ribs stacked over pelvis, chest tall, shoulders retracted, shins  firmly planted on the ground 
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet a few inches 45 degrees out to the side  by firmly planting your foot on the ground 
-begin to lean forward by driving your knee over your toes 
- 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 heels and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side
- really relax and breathe through the movement

Kneeling Side Lunge

W4/D3 Lower Body Circuit

Recommended reps: til failure on both sides 

Modifications: place your bottom knee on the ground for more support, limit range of motion on the twist 

Substitutions: standard static side planks 

Form:
-start in a side plank position with your core engaged 
-hand is underneath shoulders, hips are stacked upon each other, core and glute are engaged 
-keeping your hips driving upward twist your top elbow down to the ground 
-using your obliques straighten back to side plank position.

Finisher: Side Plank Twists

W4/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

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 ❤️

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!

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 !

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! 💪🏼🥵

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/D3 30 Minute and Under

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