💓 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)

TimeExercise
0–1 minJump Squats
1–2 minHigh Knees
2–3 minRest
3–4 minPlank Hold
4–5 minBurpees
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)

ExerciseTime/Reps
Forearm Plank60 seconds
Leg Raises15 reps
Russian Twists30 (15/side)
Bicycle Crunches20 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)

  1. Cat-Cow Stretches – 10 reps
  2. Downward Dog – 60 seconds
  3. Hip Flexor Stretch – 30 sec each side
  4. Hamstring Stretch – 30 sec each side
  5. 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.

LocationEquipment UsedWorkout Focus
GymWeights, machines, treadmillsProgressive overload
HomeDumbbells, resistance bands, matBodyweight & conditioning
OutdoorsNature trails, hills, stepsCardio, mindfulness
HotelMinimal 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 TimingExample Foods
Pre-WorkoutBanana + almond butter, protein shake
Post-WorkoutGrilled 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

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