Hey everyone, welcome to the 26 days hourglass program
Now this is episode 1. This is going to target your abs and butt at the same time. You can find the calendar this free program
over here.
So this hourglass program is perfect for beginners and intermediates and will help to prepare you for my upcoming booty program that involves resistance.
So hit that bell icon so that you get notified for my upcoming videos,
smash that thumbs up button, and don't
Forget to share your progress so that I can put together a results video at the end of the program and let's jump into it, guys.
Alright, we've got 22 exercises today. 30 to 60 seconds on and 5 to 15 seconds off.
We're going to start with some high knees.
Do a slow high knee if you want a no jumping low impact version.
Only the first four exercises are standing, while the rest are on the ground.
We've got a quick 5 seconds rest and we're doing a whole minute of some lunge leg raise.
Lunge backwards and as you come back up give the same leg a raise, then move on to the other leg.
You're going to feel this on your glutes.
Next, we've got some alternate toe-touches. Lift one leg while touching the opposite hand without stumbling your coordination, like I always do.
Alright time for some squat leg raise.
This is the last standing exercise, so squat down as low as you can and raise your legs to the side and
alternate. We've got a whole minute of this. So make it burn, guys!
Alright, now get a flat on the ground and we're going to do some single leg glute bridges.
Make sure you keep your core tight and thrust those hips upwards. Just keep thrusting, guys.
Now onto the other side.
Now flip around, we're going to raise your leg to work that booty.
Then bring the leg back in and make sure you really squeeze and engage that core as well.
We've got a whole minute of this, guys. So really work those abs and butt.
Now with your belly on the mat, we are going to do some frog kicks. This will really work the glutes.
So make sure you squeeze those glutes as you kick your legs upwards.
Now get on to a plank again and imagine the ground is a vertical wall and scale that wall like you're
Spider-Man. This really works those abs and obliques.
Now flip around again and it's time to work that core with some bicycle crunches.
Focus on your breathing and exhale each time you crunch up.
Now get on all fours again and we've got fire hydrants. Lift your legs up in a
45° angle like-so and this really works the side of your glutes and also your core as well.
We're halfway through the workout, guys. You've made it this far, so don't even think of stopping now.
Now onto the other side.
Now sit on your butt and we're doing some Russian twists. I have to remind you again to engage that core and squeeze those abs.
Now get on the low plank position and we are doing some donkey kicks. As you kick upwards,
remember you're trying to work your glutes here, guys!
So be sure to engage the glutes and also that core while you're doing this exercise. It's challenging, but it'll get easier.
Now get on all fours and we're going to work on one leg at a time with some leg raise followed by a pulse.
Now onto the other leg.
Alright, now for everyone's favorite, we got mountain climbers. Just 5 more easy exercises to go, guys! Don't give up now.
Now, stay where you are and we're doing some plank jacks.
Now, stay on all fours and we're doing some donkey kicks with your left leg.
And now onto the other side.
Now get on a high plank position,
and we're doing a bird dog. Where you lift one arm and the opposite leg.
This works the whole body, especially the core and your glutes and just two more exercises to go, guys!
And for the final exercise. We're doing bridges. Thrust those hips up into the air and squeeze those glutes.
We've got an entire minute of this. So just keep thrusting. guys!
And that's the workout, guys!
I hope you enjoyed it and don't forget to smash that thumbs up button and
turn on notifications, so you don't miss out on the other upcoming episodes. And I'll see you guys in the next workout. Bye!