
💓 Section 2: Cardio & HIIT Workouts
Cardio keeps Hannah’s body lean, boosts endurance, and improves cardiovascular health. She switches between:
- Dance Cardio
- Interval Running
- Boxing Drills
- HIIT at Home
⚡ Sample 20-Minute HIIT (No Equipment Needed)
Time | Exercise |
---|---|
0–1 min | Jump Squats |
1–2 min | High Knees |
2–3 min | Rest |
3–4 min | Plank Hold |
4–5 min | Burpees |
Repeat for 4 rounds (20 mins total) |
Tip: Use Tabata timing (20 sec on, 10 sec rest) for max fat burn.
🔄 Section 3: Core Strengthening
A toned midsection isn’t just about appearance—it supports posture, balance, and spinal health.
🧱 Hannah’s Core Burner (3 Rounds)
Exercise | Time/Reps |
---|---|
Forearm Plank | 60 seconds |
Leg Raises | 15 reps |
Russian Twists | 30 (15/side) |
Bicycle Crunches | 20 reps |
Side Plank (L/R) | 30 sec/side |
🧘 Section 4: Flexibility & Mobilit
Stretching is non-negotiable. Hannah dedicates at least one full day weekly to recovery and mobility.
🌿 Sample Mobility Flow (15–20 mins)
- Cat-Cow Stretches – 10 reps
- Downward Dog – 60 seconds
- Hip Flexor Stretch – 30 sec each side
- Hamstring Stretch – 30 sec each side
- Shoulder Rolls + Neck Circles – 1 min each
“I used to skip stretching. Now, I value it just as much as the workout itself.” — Hannah Ferguson
🏠 Section 5: Gym vs Home Workout Options
Hannah’s training isn’t limited to a gym. She adapts depending on location.
Location | Equipment Used | Workout Focus |
---|---|---|
Gym | Weights, machines, treadmills | Progressive overload |
Home | Dumbbells, resistance bands, mat | Bodyweight & conditioning |
Outdoors | Nature trails, hills, steps | Cardio, mindfulness |
Hotel | Minimal gear (bands, mat, apps) | Travel‑friendly circuits |
🛡️ Section 6: Safety, Nutrition, & Fueling
✅ Fitness Safety Tips
- Warm-up before every session
- Cool down and stretch muscles
- Stay hydrated with electrolytes
- Avoid overtraining—listen to your body
🍎 Hannah’s Pre/Post-Workout Meals
Meal Timing | Example Foods |
---|---|
Pre-Workout | Banana + almond butter, protein shake |
Post-Workout | Grilled chicken, quinoa, mixed veggies |
She prioritizes:
- Lean proteins
- Complex carbs
- Hydration (infused water with mint/lemon)
- Collagen or protein shake after intense sessions
🔁 Weekly Fitness Reflection Template
End of each week, Hannah reflects with:
- ✅ What went well?
- ⚠️ What challenged me?
- 🎯 What can I improve?
Use a journal or digital tracker (like FitNotes or Notion).
🌟 Hannah’s Fitness Mindset Tips
“Your body reflects your habits. And those habits begin with your mindset.”
- Celebrate small wins
- Don’t chase perfection—chase consistency
- Focus on how movement makes you feel, not just how you look