We're back up with another brand-new program and we're targeting both your abs and booty in this
25 days hourglass challenge that you can do right at home. As
always a full day by day schedule can be found on my website and I know being in isolation
isn't the easiest but remember you're not alone guys
I'm gonna be live-streaming twice a week on Twitch and you can jump on my discord to find workout buddies
And please share your progress on YouTube, Instagram, or even tik-tok. We're all in this together
So smash that thumbs up button and let's get started
We've got three sets today working both booty and abs
27 exercises in total 30 seconds on and 5 to 15 seconds off
If you have a pair of resistance bands, you can use them later
But it's not necessary, start off week one without any bands get on your mat, and we're starting with Russian Twist Chops
Lean back slightly with your feet off the ground as you draw infinity sign in front of you
Remember to brace your abdominal wall to engage your core
No rest here, lay flat on the ground and we're doing some bicycle crunches squeeze those abs
Short rest now and we're doing some corkscrews
So stay on your mat
Lift your hips off the mat using your core muscles then twist the hips a little to one side then to the other side
Make sure your core is doing most of the heavy lifting here
No rest here we're doing some alternate toe-touches have your opposite hands and leg meet as you work those core muscles
Now get into a side plank position and we're doing some crunches on the side
Halfway through the first set guys and then we're moving
Onto our booty, if this is too hard for you, you can always rest one knee on the mat
Now onto the other side
Now sit on your butt and we've got u-boat. Try to lean back as much as you can as you extend your legs over each side
It's like drawing a rainbow. Keep going. We're almost done with set one
Alright no breaks here lie straight down crunch up to the side and tap your heels one at a time remember to not use your
neck to lift yourself up, use your abs
Great work guys just two more exercises to go and we're moving on to the second set for booty exercises
Get in a plank position. We've got spider-man planks
No breaks here hold that plank position. We are doing plank taps.
You can take a longer break if you want to
Now we're going to work your booty kicking off with some fire hydrant kicks
You can do this set with or without resistance bands, but start off without resistance bands first, so get ready and get on all fours
While on all fours, kick your left leg to the side if you have bands just have them right above your knees
Now on to the other side
Stay in the same position guys
Next we've got u-raise where you are drawing a u-shape as big as you can
For bands just have it beneath your knee like so, work that booty guys!
We're halfway through the workout guys not long to go now we are on to the other leg
Great work guys now get on to a side plank position with your knees bent and feet touching like so and we're doing some abductions
And on to the other side, more than halfway through the second set guys just a couple more to go, work that booty and squeeze
Now lay flat on the mat and we're doing a single leg glute bridge
Remember to squeeze those glutes as you raise up. You can also pause for a second when you're at the top position
Onto the other side, keep pushing guys you can do this!
All right, flip around and lay on your tummy. For bands have them right below your knees and we're doing some flutters
Squeeze those glute muscles of yours and give it a good workout guys
Stay in the same position guys
We've got booty tap next open up your legs wide and tap your heels together as you bring them in
You have to engage your glutes here to make this exercise effective
Mind muscle connection guys, focus on your booty and make sure you're engaging the right muscle groups
Great work guys now we're onto the last set where we're working both abs and booty. Remember to engage your core. Let's do this
No breaks we are going straight into glute bridges, just keep thrusting those hips into the air
There's no one watching you, not awkward at all. It's just you and me so squeeze those glutes
Nice work guys just five more exercises to go get in a high plank position and then extend your leg outwards like so
Then bring your knee towards your elbow.
You're doing great you have come this far, not long to go!
Now on to the other side, you've got this guys!
Great work now get on all fours. We're doing some donkey kick hydrants
kick your leg up as high as you can and
Remember to focus and squeeze those glute muscles and then kick to the side. Just three more exercises to go guys
Now onto the other side and we are almost there
Amazing work guys now get flat on your tummy
Let's wrap this up with another round of booty taps
Squeeze and give your booty all that you've got
And that's the workout guys. Hope you have enjoyed it and hope your glutes are on fire
Remember to smash that like button and subscribe and I'll see you in the next workout. Bye (make sure to wash your hands and stay safe guys!)