Hannah White

PROGRAM 9 (4x p/wk)

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This is Phase 9 of my GYM 4x sessions a week strength training series. It is designed for intermediate gym goers. It consists of 2x upper body workouts & 2x lower body workouts, targeting all key muscle groups. Along with a stretching routine to be done on your rest days. It’s a progressive training program so you should be increasing the weights or reps each week 💪 Once you’ve completed 4 weeks of this program you can move on to my Phase 8 training program. I’ll be adding new workouts every week, so make sure you let me know what you think 👍😊!

Goal:
Toning

Weight Lifting, Bodyweight, Full Body, Lower Body

4 weeks program

Level:
Intermediate

Goal:
Toning

Weight Lifting, Bodyweight, Full Body, Lower Body

4 weeks program

Level:
Intermediate

Workouts

Phase 9 - Upper Body 1

5.0

Phase 9 - Lower Body 1

5.0

Phase 9 - Upper Body 2

5.0

Phase 9 - Lower Body 2

5.0

Stretching Routine

5.0

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Testimonials

Massive, massive thank you to the @hwfit app, the before pictures were just twelve weeks ago. I’m feeling healthier, fitter & stronger than ever.....and a whole stone lighter!

Jane's 12wk transformation

I’ve been using Hannah's app close to 4 months now and I’ve learnt more in these 4 months than I have in all my years of training. I couldn’t be happier with the results and yes, it’s become a lifestyle, not a temporary fix. Thank you Hannah for accompanying me on this life changing journey.

Matt's 16wk transformation

Hannah's app is the first app I've ever worked with and it’s been such a positive experience. After 2 pregnancies in 3 years and a long break from exercise it was a daunting prospect getting back into the gym. Hannah's app really helped build my confidence and make everything seem achievable! The workouts & nutrition guide really pushed me to achieve my goals. I would wholeheartedly recommend this app to anyone looking to get results 💪!

Nicola's postpartum transformation

Hannah's app has helped me to adopt a better structure to my training and nutrition. I'm now maintaining a much leaner, healthier physique. Hannah is very professional and knowledgeable, and she is always there to answer any questions. I'm very happy indeed.

Patrik's 16wk transformation

Wow, I’d got SO unfit and overweight, but thanks to Hannah’s structured training programs, nutrition guide and online support, I have completely changed my life! I never thought I could get into such good shape. I feel 10 years younger!

Derek's 24wk transformation

Massive, massive thank you to the @hwfit app, the before pictures were just twelve weeks ago. I’m feeling healthier, fitter & stronger than ever.....and a whole stone lighter!

Jane's 12wk transformation

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.

Reminders

Set workout reminders to stay on track!

About Hannah White

Personal Trainer

Hi, I’m Hannah. I hope my workouts help you to love the process of building a stronger, healthier, happier version of YOU! Here’s a bit about me… I am a level 3 personal trainer (soon to be level 4) and weight loss specialist, who is passionate about healthy eating and training for strength and wellbeing. With a 15 year corporate career behind me I fully understand the challenges of trying to balance a busy family life with work and fitness. Come and train with me and I’ll help you maximise your precious time for exercise, so that you achieve your health and fitness goals in a realistic and sustainable way. If you have any questions about my workouts or training programs, or need any advice on your nutrition, send me a message and I’ll get back to you straight away!

Frequently asked questions

What makes Playbook different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.

I'm a beginner, is Playbook for me?

No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

Do I need to purchase equipment?

It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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