Name: Playbook - Hannah Bower - W5/D3 30 Minutes and Under
Uploaded: 2024-01-18T19:28:18.467Z
Duration: 30 min
Description: W5/D3 30 Minutes and Under

Had to split this one up due to mama duties. Yesterday knocked out the upper and booty, today was lower and booty. LOVE these work outs cause you can get a good burn on in short time. Great for when mama duties call ❤️‍🔥❤️‍🔥

Jessica

Best booty burn!! ❤️‍🔥❤️‍🔥❤️‍🔥 
Also, love this upper body circuit

Picked up where I left off pre-vacation. 32.5 weeks pregnant means some modifying though - did rounds instead of timing (2 rounds first set, 3 rounds second set, 2 rounds third set) and still got to 30 min! 🦾

Chelsea

Holy cow. By the booty burn IM DONE. Solid push your self workout

Kelsi

Slow and steady but finished out last week's workouts!! Going on vacation starting Friday but am going to try my best to get at least one week complete while I'm gone 🤞🏻💪🏻

Definitely in my fave top 2 workouts of this program 👏🏼👏🏼

Lacy

Emily Jacobs

Krista

Ciara

Celine

Beatrice

Packing for another ski trip this weekend and this was a great short workout to mix in this evening

Ashley

Super favorite, works everything i want!
A. 25x6. SS.
B. 25x6. SS.
C. 25x6.ss
D. 20x6.ss. going to the right was stronger.

A. 12,5x5. SS.ss.
B. 12,5x5. SS. SS.
C. 12x5x6. SS. SS.
D. 25x10. SS. SS 

A. 2 rounds, 2nd cut the reps and connected on form. Or a tennis shoe on my lower back to make sure it was parallel. 😀
B.
C.
D.

Leigh-Ann

Nice good workout. I didn’t go hard and went for more consistent with weights again and good alignment. that’s my win for today!

Janine Ducharme

Keri

Finally got this one done lol it felt really good!

Caitlin

Lexi Lou Williams

The lunges were hard today for some reason but got through them. Just slowed them waaaaay down.

Tamara

Woooweee! That burner at the end was killer! I love that each workout is challenging and easy to modify if necessary (with the given modifications or alternative exercise). So much thought goes into every workout and it's obvious. Love these workouts.

Samantha

Nothing like clamshells on a Monday morning 🤣

Carrie

Still a massive muscle burn. My booty🔥🔥🔥

Shanele

Booty burnout gets me every time! This one is tough

Sumaiya

Alona

Feeling so much better after taking care of my mental health for a few days. This was such a good one and that booty burn out has my glutes burning for sure!!

Maddie

Almost told myself I didn’t need to workout… glad I didn’t hold myself back 🙌🏻

Kayla Stock

Took 3x as long being alone with my 1 yr old but still felt good

Kaitlin

Natalia

4 rounds lower body, and 3 rounds upper body and a killer booty burnout at the end there! So glad I found time to squeeze some movement I'm even though I have family in town. 🙌

Abbey Dwyer

It’s probably just me but both times I’ve done this workout, I’ve only been able to get one round of the booty circuit. The cars exercises take up most of the time. Is that logical? Or should I be able to do those faster?

Leah

I think this is one of my favorites! Sweaty, confident and feel accomplished!!!

Celia

One of my favorites, it targets all of my problem areas. It’s a great burn, and I love the simple reps that require full body. Great sweat this Saturday morning. Thank you Hannah!

That booty burner looked so easy but I was a fool. I will keep that booty burner in my memory forever.

Great workout. Definitely feeling stronger!

Emily

Delaney

Great sweat and burn this morning!!! Got it done

Elli

Allyson

I can see an improvement on my amrs strength, now I can do an extra set maintaining good posture.

Karla

That booty burn out gets me every time 🥲

Taylor

Robin

It’s always the days I don’t want to do it that I get the best workouts in. Love starting the weekend feeling like a badass

Morgan

Brittney

Brandi

Went heavier in weights! Felt harder but good!

Jaime

Christina

Had the time today so I spent about an doing 3 set of each to really focus on my form - ‘twas a good one 💪🏼

Amber

That booty burner circuit is brutal 😂.  Bunzzzz are on fireeeeee.  I cannot believe week 5 is about to come to a close 🥹.  I feel like it just started.

Cleo

Naomi

You will need a medium and heavy pair of dumbbells

Perform the listed movements as many times as you can in 12 minutes.

Remember: take your time. Feel your muscles and focus on good form! Fast ≠ better

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

Modifications; lower the box height, remove weight 

Substitutions: B-stance squat, reverse lunge, single leg squat 

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground and chest tall, ribcage stacked over pelvis
- hold the weights on the outside of your thighs
- Lower down pushing your hips back 
slightly (this is a hinge motion)
- as you lower down, keep your chest tall or have a slight forward lean, you can hinge forward as long as core is engage 
- pause at the bottom of the rep 
- Push through your front leg to come back up
- Work both sides

Bulgarian Split Squat

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

Modifications: remove weight 

substitutions : Bulgarian split squat, single leg Romanian deadlift 

Form:
-start standing with ribs stacked over your chest and feet hip width distance apart, like you would a standard squat 
-Take one leg and slightly place your toes tucked a few inches backward 
-keep the majority of your weight on your front leg on the flat of your foot
-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
-pause briefly at the bottom
-press through your front foot to hinge back to standing
-exhale as you stand

B-Stance Romanian Deadlift

Reps are per side
Perform all reps on one side first 
1 rep= 1 reverse lunge, 1 curtsey lunge, 1 reverse lunge pulse 
Recommended reps: 4-6
Recommended weight: medium 

Modifications: remove weight 

Form:
- start in a standing position (like you would a squat) chest tall, ribs stacked over pelvis, feet hip width distance apart 
- Step back with one foot directly behind you into a reverse lunge
-lower down until your knees are 90 degrees
-maintaining a low lunge position, take your back leg and cross your body and place your foot on the ground
- Bring your knee down until your front leg reaches 90 degrees 
- Staying in a low lunge position place uncross your foot and place it directly behind you again, perform a pulse 
- Push through your front leg to come up to starting position.
Tips: stay low and keep tension as you transfer from lunge to curtsy and back really focusing on pushing tension into glutes & hips: press big toe down for more balance

Reverse Lunge to Curtsey

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

Modifications: can perform without weight and without slide 

Substitutions: side lunge, cossack squat 

Form:
-start in a standing position, chest tall, ribs stacked over pelvis, feet hip width distance apart
-place a weight on the ground and by the inside of one of one of your feet
-lower down into a side lunge on the side that is opposite the weight  by hinging your hips back 
-Drag the inner side of your foot toward your body keeping your extended leg straight.
-Can also use a weight instead of cable or band.
-If it hurts your knee adjust form. The pressure should slide from the foot not downward on your knee

Side Lunge Adductor Slide

W5/D3 Lower Body Circuit

You will need light to medium pair of dumbbells for this circuit.

1 rep= 1 curl + 1 press 
Recommended reps: 8-10
Recommended weight: light to medium 

Modifications: perform standing 

Substitutions: standard curl to shoulder press 

Form:
-start in a kneeling position, chest tall, ribs stacked over pelvis, feet hip width distance apart 
-hold your weights down by your side
-pin your elbows to your side and move your hands 45 degrees outward at a lateral angle 
-maintaining this angle curl your weights to your shoulders 
-from here, keep the outward 45 degree angle as you press the weights overhead and away from you in a 45 degree angle 
-exhale as you press 
-lower 
-repeat

Kneeling Lateral Curl To Press

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 

Substitutions: Turkish get-up or overhead static hold 

We are repeating this exercise bc it is so good for you! It’s mobility, strength, stability & core in one! 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall, ribs over pelvis, chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your shoulder retracted and engaged 
-lower your chest down to the ground as you slightly twist your torso 
-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 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Kneeling Windmill

Reps are per side
Recommended reps: 5-8
Recommended weight: medium 

Modifications: light weight 

substitutions: Paloff press 

Form:
- start in a kneeling position with your ribs over pelvis, chest tall, and shoulders retracted 
-hold the dumbbell or weight of your choice on the outside of your leg
- Exhale and lift the weight diagonally across your body keeping your chest tall and a slight bend in your elbows 
- Twist until the dumbbell is above your head on the other side of your body 
- Control the weight back to the starting position

Kneeling Woodchopper

Recommended reps: 8-10
Recommended weight: medium 

Modifications: standing overhead Extensions

Substitutions: Tricep kickbacks, skull crusher, Tricep pull downs  

Form:

-start in a kneeling position, chest tall, ribs stacked over pelvis, shins firmly planted on the ground 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-repeat

Kneeling Overhead Tricep Extension

W5/D3 Upper Body Circuit

Perform as many rounds as you can in 6 minutes.

Perform one side all the way through and then switch. Or you can alternate each side as you go through!

Reps are per direction (and per side)
Recommended reps: 5 (10 total per side)

Modifications: perform either to the side or straight back 

Form:
-Get on your hands and knees. Hands underneath shoulders and knees underneath hips 
-Back flat, chin neutral and elbows have a slight bend in them 
-Lift one leg at a 90 degree angle straight out to the side, try and get your knee parallel with your hip
- keep pelvis stable. Like a glass of water on your back! 
perform as wide as a circle as you can by rotating your leg 360
-point your foot to the ceiling and knees to the ground 
-lower knee to the ground
-this is one direction 
-lift and repeat in the opposite direction

Kneeling Cars

Reps are per direction (and per side)
Recommended reps: 5 (10 total per side)

Modifications: perform either to the side or straight back 

Form:
-Get on your hands and knees. Hands underneath shoulders and knees underneath hips 
-Back flat, chin neutral and elbows are not locked out 
-Lift one leg at a 90 degree angle straight out to the side, try and get your foot parallel with your hip
perform as wide as a circle as you can by rotating your leg 360
- keep your pelvis stable and don’t lean to one side drastically. Stay upright 
-point your foot to the ceiling and knees to the ground 
-lower knee to the ground
-this is one direction 
-lift and repeat in the opposite direction

Kneeling Straight Leg Cars

Reps are per side
Recommended reps: 8-10

Modifications: limit range of motion 

Substitutions: lying side leg lifts 

Form:
- Start sitting on your side, place your forearm on the floor and stack your knees on top of each other in a bent 90 degree angle 
- press through your forearm and lift your hips up keeping your legs bent and feet on the floor
- Bring the leg on the top up as high as you can engaging your core and Glutes 
- Bring your top leg to meet your knee 
-lower your hips to the ground

Clamshell

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

Modifications: standard tempo

Substitutions: hip thrusts

Form:
- Lay on the floor with your legs bent underneath you and feet flat on the ground 
- tilt your hips forward into a slight posterior pelvic tilt or neutral spine. 
- Push through your heels into the ground, and engage your glutes and core ( exhale: lift PF and engage TA gently) bringing your hips up.
- Squeezing your glutes at the top. 
- Lower back to starting position. As you lower inhale into ribcage and relax and let go of PF.
- you can lift shoulder blades off ground and protract the shoulders to tap into the deep core more!

Tempo Glute Bridge

Booty Burnout

W5/D3 30 Minutes 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!

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 ❤️

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!

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! 💪🏼🥵

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! 🥵🔥

W5/D3 30 Minutes and Under

Community

More workouts from Hannah Bower