Name: Playbook - Hannah Bower - W5/D2 30 Minute and Under
Uploaded: 2024-01-18T19:28:18.455Z
Duration: 30 min
Description: W5/D2 30 Minute and Under

One of my favorites for when working it sounds impossible but want to get it done ✅

I can now hole the boat pose without holding my thighs ❤️‍🔥

Jessica

Did my walk before my workout so sweaty then (102° heat index today) and sweaty now 🥵 Made it through the ladder without reducing weight 💪🏻

Chelsea

alyssah

Such a simple workout but it got me sweat that sweet sweet sweat 😆😆🔥🔥

Nikki Ouk

Was able to finish and up weight with time to spare!! Getting me hyped for finals week!!:)

Maddie Sublette

Love it! Thanks as usual. Feeling strong through this pregnancy ❤️ Need to even go buy some bigger weights since my 20's are for sure not heavy enough for the one weight leg moves 🔥

Absolutely love this ladder workout and pushing myself! 💪🏼

Emily Jacobs

Surprised every time how much the last few sets hurt, just when you think it might get easier 😅💪🏼🔥 This is still one of my favorite workout formats! ♥️

Virginia DelBondio

Skye Beasley

Beatrice

It was good! Today was an exhausting day at work, so it was good to turn my brain off and just do this

Ashley

Yay! I did the ladder up and then down again!
25lbs squats
15lbs arm and back
7,7lbs abs, 1set with no weight, it was harder?

Leigh-Ann

Killer workout. I pushed hard and tried to have consistent heavier weights this round of this workout. Sweats pouring😅

Janine Ducharme

This was such a fun workout! I don’t know what it is but the ladders really allow me to settle into the movement and shut my brain off.

Jenna

Feeling stronger with every workout! Was able to successfully do the boat poses today and really get my core engaged!

Kara

I’m alittle behind and been MIA on Facebook had some family stuff happen. But I’m back to finish off and I started doing laps in the pool again did half a mile the other day ! So I feel good .

alejandra

Holy guacamole! 😂 how can a simple workout got me so good I am out of breath and dripping sweat! Hannah you are good! 😆

Alex

Sweat. Is. GOLD! Love this one! Ladders are always a fun challenge.

Sweat is gold!!! Great way to start off my morning.

Keri

Didn’t have to take as many breaks second time around. Love seeing the progress I’ve made throughout this program 👏🏼

Rylee

I never workout on the weekends but I told myself I wanted to at least once this weekend. Dedication (and the fact the gym is now so close to my house) I got up and got it done today!! Feeling pumped for week 6.

Brandi

My effort was strong and I feel proud! The ladder workout is one of my favorites. I hope to work up to going down and back up the ladder within the next month! Thanks for another fantastic burn!

Samantha

So good! This one for me is more of a mental training. Building endurance to get through the reps in all the rounds. Love it

Julia

I felt stronger this time around, but still challenged!

mary kate

Alona

Great challenge! Need to keep chipping away at my core stability.

Delaney

Still love this one. It’s fun, different and still burns

Shanele

Pheww… mentally that was tough. I can row and deadlift much more than I can curl, so I had to go down and didn’t feel it as much but also didn’t want to pull anything so we upped the reps. Also the ab options weren’t feeling great with my back so I opted for leg lifts and planks

Amber

Taylor Agee

One of those days where the workout really didn't make me feel any better... and that's okay. Sometimes days are just hard, and I'm proud of myself for trying to feel better through movement.

Maddie

Sweaty and feeling accomplished!!! 💪🏼

Celia

Not sure what’s more challenging mentally— going up the ladder or coming down it. 🤔🥵

Leah

Loved this one - Felt so much stronger in the push ups! 💪🏼

Simone Fisher

Courtney

One of my faves in the challenge. Goes by quick. Core circuit felt much easier this time.

Kaitlin

Nicole Loewen

Workout is solid, but much longer than 30 minutes unless you don’t take the 45 sec recommended breaks between sets! 😰

Krista Keil

Jamie

This has been my favorite workout of the entire challenge, I enjoyed this so so much!!

Karla

Morgan

This workout got me huffing and puffing in a good way!

Jaime

Today was an emotionally tough day for me.  Today is my grandpa’s birthday.  He would have been 79.  This is the 6th birthday he has celebrated in heaven.  His birthday just caused me to become emotionally overwhelmed.  After psyching myself up, I finally made my way downstairs to the gym.  It was mentally TOUGH, but I willed through.  For that, I am proud of myself.  I’ve learned to celebrate small victories. 🥳

Cleo

Gayla

😮‍💨7 and 6 reps were a mental trip and the round of abs hurt so good!! 1 day closer to being 6 weeks stronger💪🏻

Stephanie S

You will need a medium to heavy pair of dumbbells for this workout.

This one feels great and will get the sweat going and feel amazing.

You will start with 10 reps of the following moments.

Each round you will drop a rep, until the final round when you have a single rep.

For the suitcase movement, please please see rep description 

If you have time, feel free to climb back up the ladder.

You will perform the suite case squat, the rdl, row to curl and Superman pushups all back to back in a circuit for 10 reps. Then repeat with 9,8 etc there will be specific reps for the suitcase squat bc it’s a single arm movement so please read!

Reps are per side
Rounds 1-6 will be 5 reps per side 
6-10 you will drop 1 rep per side

Round 1: 5 right 5 left
Round 2: 5 right 5 left
Round 3: 5 right 5 left 
Round 4: 5 right 5 left 
Round 5: 5 right 5 left 
Round 6: 5 right 5 left 
Round 7: 4 right 4 left 
Round 8: 3 right 3 left
Round 9: 2 right 2 left
Round 10: 1 right 1 left 

Recommended reps see above 
Recommended weight: medium to heavy 

Modifications: light weight, Bodyweight air squats, regular suite case squat.

Substitutions: trap bar deadlift 

Form:
-start standing with your core engaged, shoulders retracted, feet firmly planted on the ground 
-hold a weight in one hand 
-keeping your torso vertical, without leaning to the side of the weight), lower down into a squat 
-do not let your knees fall inward 
-keep your chest tall
-keep your weight on the balls/flats of your feet and never your toes 
-shift your hips back 
-press through your glutes as you come back to standing
- exhale as you stand

Suitcase Squat

1 rep= 1 row, 1 deadlift, 1 hammer curl
Recommended reps: 10-1 
Recommended weight: medium to heavy 

Equipment substitutions: band, kettlebells, barbell 

Modifications: perform movements separately

 substitutions: power clean 

Form:
-start standing. Ribcage over pelvis. Chest tall. feet hip width apart
- Hold the weights with your palms facing towards you
-Hinge at the hips and lean forward
- At the halfway point, pause
- With your spine and neck in a neutral position pull the bar or weights up to your chest and squeeze your back muscles at the top of the rep 
- Bring the weights down to
Shin level 
-perform a Romanian deadlift to come back to standing 
-from here, twist your wrists so that they face each other 
-curl the weights to your shoulder
-exhale as you curl 
-lower
-repeat

Deadlift + Row + Hammer Curl

1 rep= 1 push-up + 1 Superman 
Recommended reps: 10-1

Modifications: can perform on your knees, can alternate arms and legs on the Superman 

Substitutions: hands release push-ups 

Form:
-Start in a push-up position. Core engaged, hand underneath shoulders, neutral spine, square hips 
-Lower slowly to the ground (elbows at a 45 degree angle)
-Release you’re hands from the ground and lift your chest and legs off the ground squeezing your glutes
-Place your hands back underneath your shoulders, tuck your toes, and push back into starting position

Push-up to Superman

W5/D2 Full Body Ladder

You will need an optional weight for this superset.

Recommended time: 20-30 seconds
Recommended weight: light to medium 

Modifications: remove weight, or place feet on ground.

Substitutions: Russian twists 

Form:
-In a seated position, shift your weight so that it’s on the top of your glutes/sacrum region 
-keep your chest as tall as you can and your back as flat as you can
-hold a weight beneath your chest 
-engage your core to lift both legs off the ground 
-keep pressing one knee into the weight/or elbows at a time,
-lower one foot at a time to gently tap the ground 
-keep your chest tall

Boat Pose Taps

Recommend time: 20-30 seconds 
Recommended weight: light to medium 

Want to make this more difficult? Straighten your legs into a V-up position 

Modifications: remove weight 

Substitutions: hollow hold - bent or straight knees.

Form:
-In a seated position, shift your weight so that it’s on the top of your glutes/sacrum region 
-keep your chest as tall as you can and your back as flat as you can
-hold a weight beneath your chest 
-engage your core to lift both legs off the ground 
-keep pressing your knees into the weight/or elbows

Boat Pose

Core Finisher

W5/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

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!

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!

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

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 !

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!

Casey

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

W5/D2 30 Minute and Under

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