The Hourglass workout program follows a convenient 3 day workout routine. You’ll be hitting the gym on Monday, Wednesday, and Friday, making it easy to plan your fitness schedule. On these workout days, you’ll focus on the exercises specifically designed to help you achieve that coveted hourglass figure.

In the Hourglass workout program, we understand that nutrition is just as vital as training. Giving your all in the gym won’t yield optimal results without a proper diet. That’s why we emphasize the equal importance of diet and nutrition. Focus on consuming clean, nutritious foods while steering clear of sugary and fatty options.

Hourglass Figure Workout Routine

Warm-up:

Before diving into the Hourglass workout, it’s crucial to warm up properly. Taking the time to warm up has numerous benefits for your body. It helps raise your body temperature and enhances blood flow to your muscles, making them more prepared for exercise.

Additionally, a thorough warm-up improves flexibility in your muscles and joints, reducing the risk of injuries to your ligaments and joints. It is also recommended to do warm-up for each exercises.

Resting time: You can rest anywhere from 60 – 90 seconds between working sets.

Sets and Reps:

A1, B1 and C1: 3 x15

A2, B2 and C3: 4 x 10

Abs Circuits:

Circuit Repetition  7 times

Workstation: 8-12 reps

How to Execute Abs Circuit Workout?

Begin with a good warm up, start the first exercise and complete the target reps.

Complete all the remaining exercises to complete one circuit.

Complete all workstations with no rest or minimum rest in between them. Keep the resting time very short.

After completion of one circuit you can take a short rest and start from the beginning.

Repeat the circuit 7 times.

Hourglass Workout Schedule

Week: 1, 2, 5, 6, 9 and 10

Monday: A1

Tuesday: Abs circuit 1 + Cardio

Wednesday: B1

Thursday: Abs circuit 1 + Cardio

Friday: C1

Saturday: Abs circuit 1 + Cardio

Sunday: Rest

Week: 3, 4, 7, 8, 11 and 12

Monday: A2

Tuesday: Abs circuit 2 + Cardio

Wednesday: B2

Thursday: Abs circuit 2 + Cardio

Friday: C2

Saturday: Abs circuit 2 + Cardio

Sunday: Rest

Note: “+” denotes that the last set is an AMRAP (As Many Reps As Possible) set and “D” indicates that the last set is a Drop set.