Name: Playbook - Hannah Bower - W5/D1 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.446Z
Duration: 30 min
Description: W5/D1 30 Minute and Under

Jessica

This one really makes you dig deep. But you feel so good and accomplished after. Totally worth it to push through!

Heather

Brittany

Arms are jello for sure!! 🔥🔥🥵❤️

Chelsea

romitagar

Kelsi

30 min exactly with just one round of abs. Still 🔥🔥

That half squat up literally takes my quads to failure every time 😵‍💫 great sweat!

Lauren

Playing catch up again after being sick for a couple weeks but determined to finish this program and still progressed which feels amazing!

Emily Jacobs

As always, every muscle is feeling it! Did wayyyy better on that 3 way squat than last time!

Krista

Didn’t feel like working at all! :( missed last week to going via breakup but I choose to just showup n i did wanna just not do this but forced myself via it n loved it i feel so much better. It made me happy looking on the fact that atleast my body is flexible and is supporting me via this also for the first time ever I was able to do the whole 3 min squar without failing n it makes me feel proud just for showing up Thank you Hannah

Gurpreet

This one was HARD! But I got through it & know I’m stronger because of it 💪🏼

Virginia DelBondio

That was amazing! Really focusing on my core and diaphragmatic breathing when I can. Everything burns!

Celine

Skye Beasley

Whewwwe those squats on the dl....ufff

A. 20x6. 22,5x8. 25x8.
B. 52,5x8. X10. 55x10, remember to squeeze

A. 10x60secs. 12,5x60segs.
B. 10x60secs. 7.

A. 15x20. 17,5x17. Ss.
B. 15, bent knee mostly. SS. SS.
C. 13 felt the burn this time. SS. SS.

A. 12,5 x 2.3times.

A. 12,5x2 times...oooooooowwwwww on those pulses!

A. As written, lost count haha
B. Same same

Leigh-Ann

Anessa

Lowered some of the weights to give my knee a break but still got through this workout and I’m happy for that!

Janine Ducharme

Fab workout , missed it last week so did it this week 🦵💪😅

Naomi

Beatrice

Checked out during my warm up. I normally do 15 minutes on the stair stepper to warm up… Looked down at 40 minutes and realized that’s why I was drenched in sweat. My stamina has improved tremendously during this challenge! 💪🏽💪🏽💪🏽🙌🏽

Lexi Lou Williams

I love how mentally challenging this workout is! Added to my favorites when I need to tell myself I can keep going!

Diane Male

Love seeing progression in what I'm able to lift this second postpartum journey! 💪🏼

Wowza! My arms are shaking!! Love it!! 💪🏼💪🏼

Nikki Ouk

A week behind due to a nasty cold in our house. Planning on piggy backing last week and this to stay on track! :) 
I’m thrilled to have stuck to a workout challenge & stoked to keep going!

Melanie

Nothing makes me love full range squats more than bottom half only squats 🤣🤣😭😭

Carrie

Had to dig deep for this one, both mentally and physically. ‘It’s a good one though.

Those 3 way squats are TOUGH!! Even with no elevation!

Alona

I got further than the first time I went through this one which has me super proud! It wasn’t a big jump of performance improvement but I still was able to do more, confidently compared to last time which has me hella proud!

Kara

All I can say right now is SWEAT IS GOLD.

Samantha

Definitely was NOT motivated today. But just had to buckle down and do it

Ashley

Delaney

Monday I woke up to a sore throat for myself and double pink eye for the baby. Couldn’t bring myself to work out, after another bad night of sleep last night the baby didn’t want to let go this morning. This evening my husband put her to bed and I just told myself I’d start the workout and see how I feel. 40 minutes later and I did the whole thing, even more than I expected. Now let’s see how I feel tomorrow morning. This morning I gave myself grace, tonight I relied on my discipline.

Cristine

Abby

Love love love the alternations between reps and timed movements!

Taylor Agee

I love this work out ! Upped the weights and just feeling stronger

alejandra

Sara

My favorite workout every week. This one really makes me feel strong.

Rachel

These 30 minute full body workouts are exactly what I need—mentally and physically—after a long work day!

Claire

☠️
Haven't been feeling like working out but sooo glad I did!

Kaisha

This one burned!!! Got it done 💪🏻💪🏻

Elli

I love this one! Hit every single spot (a day late but here we are)

Sumaiya

I did not want to workout today and this workout felt super hard but I did it!

Jesi Stephens

Celia

Can’t wait to see the growth from those bicep curls 🥵

Jackie

So good. Needed the rest yesterday and this felt great today. 3 way squats are killer 🔥

Paula Kane

Each superset/circuit was such a great challenge! I loved the burn in the shoulders, biceps, triceps, and three way squats!

Brittney

Shanele

Omg the bicep curl and 3 way squat, what a burn 🫡

Karla

Week 5 Let’s goooo!

This workout is going to push you! It’s ok for it to feel challenging or hard or burning. Growth happens when we get a bit uncomfortable.

Reminder: any workout that contains reps instead of time, will take *approximately* 30 minutes.

Give yourself the grace of a few minutes over or under.

You will need blocks/plates/safe surface and a pair of dumbbells for this superset.

Reps are per side
Recommended reps: 4-6
Recommended weight: medium to heavy 
Recommended elevation: 1-3 inches 
Recommended tempo: 2-3 seconds on the lower down 

Modifications: can perform on the ground or have front foot elevated 

Substitutions: reverse lunge, Bulgarian split squat 

Form:
- Start in a split stance where each foot is safely on an elevated surface such as blocks or plates or sturdy thick books.
- engage your core slightly if you feel balance is off. Retract shoulders so shoulders aren’t rounded forward, ribcage over pelvis
- Lower down until both legs are at or below the plates, you’ll feel your muscles engaging and stretching 
- Push through your glutes keeping your torso still exhale as you stand 
- slight lean forward for more glute emphasis, vertical for more quad

Elevated Tempo Split Squat

Recommended reps: 8-10
Recommended weight: medium to heavy 
Recommended heights: 6-12 inches 

Modifications: feet flat on the ground, for adductor squeeze I used a paper towel roll, you can use a ball, block, pillow, blanket.

Substitutions: hip thrusts 

Form:
-lay on your back with your feet on the edge of an elevated surface 
-keep your pelvis neutral.
-engage your glutes, exhale as you lift hips
-squeeze your block or pillow between your thighs pretty strongly as you lift hips.
- slight posterior tilt may help recruit glutes at the end of the extension or having your shoulders elevated slightly on a pillow.
-press through your glutes and your feet to bridge your hips up
-lower down maintaining neutral spine & pelvis or a slight pelvis

Feet Elevated Glute Bridge + Adduction

Elevated Tempo Split Lunge ss Glute Bridge

You will need a pair of dumbbells or band for this superset

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

Equipment Substitution: kettlebell, band 

Modifications: can perform seated, go for less time if need be.

Form:
-in a standing position, ribcage over pelvis and plant your feet firmly on the ground 
-hold your weights down by your side  
-begin to lift your arms laterally out to the side 
-do not lock out your elbow, keep a slight bend 
-once your hands are parallel with your shoulder, adduct them towards each other so that your weights are straight out in front of you
-keep the weights at shoulder level while you do this, don’t let them drop
-then lower the weights down so that they are resting on the front of your thighs  
-now lift in reverse. Raise the weights in a front raise, then move them out to the side and lower down as a side raise 
-repeat 
-as you lift DBs, exhale and torso still

Alternating Shoulder Raise

Recommended time: 45-60 seconds

Modifications: go into your knees, or elbows on a bench 

Substitutions: plank shoulder taps 

Form:
-start in a plank position. Core engaged appropriately to manage pressure, hands underneath shoulders, hips square, and back is neither rounded or sagging
-maintaining an engaged core, drop one elbow to the ground at a time
-try to have as little wiggle as you can. Imagine a water bottle in your back.
-once both elbows are on the ground, place one hand down at a time and press back to plank.
-alternate which arm you lower to the ground first
-tension throughout body is needed

Commandos

Alternating Shoulder Press ss Commandos

You will need a dumbbell and the edge of a surface for this superset

You can choose between dips or triceps pushups if dips hurt wrists or shoulders. You can do one of each if you’d like to! One round do dips, next round do tricep push-ups

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

Modifications/ substitutions : can perform on the ground; overhead tricep extensions, Bodyweight skull crusher, tricep kick backs

Form:
- Lay on the floor or bench, hold the dumbbell or weight with your arms extended overhead 
- Bend at the elbows, keeping your upper arms completely still to bring the dumbbell to your forehead
- Make sure you keep your elbows don't flare out
- As you come up engage your triceps

Skull Crusher

Recommended time: 45-60 seconds 

Equipment modifications: chair, bench, ottoman

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

Form:
- Bend the elbows to lower down, keeping your feet forward of your body, 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

Recommended time: 30-60 seconds

Modifications: limit range of motion, can perform standing (place hands on a back of chair or sofa)

Form:
-kneeling down with hands on bench, box, couch or elevated surface engage core slightly 
-keeping a neutral spine, bend elbows keeping them facing forward. Bend elbows until head is below hands and elbows drop toward floor
-pause and hold briefly
-exhale and extend back up to starting position 
-this is a bit of a rocking motion!

Tricep pushups (optional alternative to dips)

Skull Crushers ss Dips or Tricep pushups

Recommended reps: 10 curls + 10 sec hold
Recommended time: 60-120 seconds 
Recommended weight: light 

Equipment Substitution: kettlebell, band, cable 

Modifications: perform standard bicep curls 

Form:
-start in a standing position, ribcage over pelvis, chest tall, feet hip width distance apart 
-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 and exhale as you curl
-squeeze your biceps at the top of the rep
-lower controlled
-don’t allow body to rock back and forth on use momentum

Bicep Curl + ISO Hold

Recommended reps: 
10 full range of motion 
10  lower squats (from the bottom of the squat halfway up and back down)
10 upper squats (from the top of the squat to halfway down and back up)

Perform as many rounds of this as you can in 2-3 minutes.

Modifications: you can perform this flat on the ground, can do Bodyweight 

Substitutions: squat + 5 pulses 

Form:
-start standing, feet hip width apart, ribcage stacked over pelvis. shoulders & chest tall/not rounded 
-place your heels on an 1-2 inch elevated surface 
-hold a weight by your chest or by sides.
-lower into a squat keeping ribcage stacked over pelvis and chest tall
-do not let your knees fall inward 
-press all the way back to standing as you exhale.
-complete full range of motion reps
-lower down to the bottom of the squat, from here lift up only to the halfway point and lower
-perform lower squat reps
-press all the way to standing
-squat only to the halfway point and back to standing 
-repeat

3 Way Squat

All you will need is yourself and a small elevation. Book, stair, plate etc

Recommended time: 30-60 seconds per side 

Modifications: place knees down, take out elevation.

Substitutions: standard plank, knee plank, hands elevated plank, plank shoulder taps bear plank 

Form:
-start on your hands and knees
-place one hand/elbow on an elevated surface, tuck your toes underneath you 
-engage your core and your glutes -straighten your knees by squeezing your quadriceps and dig your toes into the ground 
-keep your hips square and spine neutral. No arching or sagging 
-with the hand that is not elevated, drop it into a forearm plank,
-engage your scapula, push through your elevated forearm to press your hand back to plank position (like a commando)
-perform on both sides

Single Arm Plank Pushup

Recommended time: 45-60 seconds 

Modifications: remove squeeze, just extend an arm or a leg.

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position, wrists are underneath shoulders and knees underneath hips 
-lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-engaging your core pull elbow and knee to meet each other underneath your torso 
-switch sides
-repeat 

Breathing tips:

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hips

Bird Dog + Adduction Squeeze

Single arm plank Push-up SS Bird dog

W5/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

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 !

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.

W5/D1 30 Minute and Under

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