Hey everyone welcome to Episode 4 of the Hourglass Program.
This workout works your butt and also your legs at the same time, and you can find the full schedule of this program over here:
Now smash that thumbs up button, subscribe and also turn on the notifications so that you don't miss out on my new challenges and programs.
And also do share your progress photos or videos with us, and let's jump into it guys.
So we have 3 sets of exercises today 30 to 60 seconds of exercises and 5 to 10 seconds off
Let's start with 3 stance squats:
We're starting with narrow squat followed by a regular squat then a sumo squat.
Take it nice and slow, and go down as low as you can. Make sure your core is engaged and repeat the exercise for 60 seconds.
Now get on the mat, and now we have diagonal leg raise followed by a straight leg raise.
This works the glutes and also the outer part of the thighs; giving you that nice round butt.
Now let's do the other side.
Lateral lunge leg raise is next take a step to the left and lunge down then come back up and do a side leg raise.
Another really great exercise for the outer glutes.
Now onto the other side.
Now we have curtsy lunge with a pulse.
This is really going to burn your glutes, so make sure you focus on your butt.
In order to get the most out of any exercise you have to have that mind muscle connection.
Now let's do the other side.
Now we have squat side leg raise.
Squat down as low as you can while being in good form; then get up and raise your right leg to the side.
Then repeat on the other side and all up 60 seconds. Make sure your core is engaged.
And this exercise is absolutely great for your legs and also for the side of your butt.
Don't give up now! This is the last exercise for this set. You can do it!
Now we have a quick 10 seconds break.
Feel free to pause the video, if you need a longer break.
We have standing side leg raise next.
Raise one leg to the side and keep your core engaged.
This exercise is really great for the side of your legs and glutes, and also the love handle area.
Now onto the other side.
Now get on a mat! We're doing some donkey kicks with a pulse.
This exercise is so amazing for the butt. Are you feeling the burn?
Now onto the other side.
Now we have sumo squat with a pulse.
Have your feet slightly wider then shoulder width apart; squat down and pulse 1 time then come back up and repeat.
Now we have crab walk with a squat.
Do 2 crab walks then squat and repeat.
Make sure you're focusing on the glute muscles while you're doing the crab walk.
This is so gonna burn the side of your butt so badly.
So come on guys you can do this! This is the last exercise for this set.
Now we have a 10 seconds break, but feel free to pause the video if you need a longer break.
We have single leg deadlift with knee tuck next.
Start by pushing your hips back while raising 1 leg behind you.
Make sure you're back is neutral. Don't arch or round your back.
Then bring your leg back in and do a knee tuck. This works the abs at the same time.
So your working your butt and abs at the same time.
Now do the same on the other side.
Next, get on the mat again. We have fire hydrant.
Raise your leg to the side like so, and this is so gonna burn your glutes again so badly.
But this exercise is so amazing for the side of the butt.
Let's do the other side.
Now have reverse lunge with a pulse.
Make sure your front knee doesn't pass your toes as you lunge down; then use your front heel to get back up.
My butt is burning so badly at this point, and I hope you're feeling the same way too.
No onto the other side.
We have single leg bridge next.
Make sure you squeeze that butt at the top position and give it a pause. Then come back down and repeat.
We're almost done guys! Just 4 more exercises to go. You can do this!
Let's do the other side
For the last exercise we have: curtsy lunge and a pulse again to give our butt an extra burn.
Let's do this!
Now onto the other side.
Good job everyone!
I hope you're butt and legs are feeling the burn.
Don't forget to smash that thumbs up button and also turn on notifications so that you don't miss out on my new videos and programs.
And I'll see you guys in the next video.
Bye!