10 DAY

HOURGLASS SCULPT

Join 1000’s of people on their

with Lilly Sabri journey to a healthy and happy life!
I AM SO HAPPY TO HEAR THAT
YOU’RE GOING TO BE JOINING THE
THOUSANDS OF PEOPLE THAT ARE
ALSO ON THE #LeanWithLilly JOURNEY!

Why this fitness guide?

My name is Lilly Sabri and I believe the key
to happiness is to live a healthy lifestyle.
As a Chartered Physiotherapist, I love to
help people achieve their fitness goals. My
dream is to kickstart your healthy lifestyle
with this free programme, where I’ll be with
you every step of the way!
3 STEPS BEFORE STARTING

1
To access the workouts, subscribe to my YouTube Channel

www.youtube.com/lillysabri

2
Follow me on Instagram for regular updates

@LillySabri

3
Tag me and hashtag #LeanWithLilly on Instagram so I can
repost you all!

#LeanWithLilly
The 10 Day Plan
PROGRAM STRUCTURE
Welcome to the Hourglass Sculpt Program.
The purpose of this program is to primarily help
kickstart and maintain a healthy, active lifestyle
through activity and good nutrition.
More specifically, this guide is designed to help
ladies build a lean hourglass frame.
Focusing on the X frame, the 6 individual workouts
coach you through the key muscle groups that
once built create the illusion of a smaller waist,
wider shoulders and hips... Ultimately creating an
hourglass shape.
The purpose of this guide is to kick start your
journey, and be a starting point to build on,
gradually increasing the intensity of your training.
WHAT TO EXPECT?
30 minutes of Real Time workouts, with me, for 30 Days.
I’m here to keep you motivated 100% of the way.
WHO CAN GET INVOLVED?
Anyone looking to make positive changes to live
a healthier and happier lifestyle. My workouts are
designed to help you achieve your goals. During the
workouts, I will be demonstrating multiple exercise
difficulty levels.
WHAT DO YOU NEED?
• Resistance band
• Dumbbells (between 2 – 6 kg)
* If you do not have access to dumbbells, you can improvise with other objects!
• Exercise mat (optional)

DAY 1 DAY 2 DAY 3 DAY 4

Hip & Hamstrings Waist & Arms
Recipe Recipe
30 minute Circuit 30 minute HIIT

Tip of the day
REMEMBER - Your hamstrings
act as a shelf for your glutes.
Don’t neglect them!
In this session we are going to
be focusing on your posterior
and posterior-oblique muscular
chains. So in summary we will
be building the muscles in the
back and sides of our legs, not
the quads.
Nutrition Tip
How much protein do I need?
If you’re looking to increase
muscle mass in aim of building
an hourglass physique, you
should aim to be consuming
1.2 - 1.7 grams of protein per
kilogram of bodyweight.
This however, of course has
to be combined with physical
activity .
Tip of the day
When it comes to achieving a
‘smaller’ waist there is a lot to
consider. First up, you cannot
spot reduce fat. However you
can reduce fat in the body via
a calorific deficit approach.
This involves both exercise and
nutrition - not simply cutting out
calories.
Nutrition Tip
Keep Hydrated
Did you know that fresh orange
juice and milk have been
found to have more hydrating
properties than water alone.
Food for thought, hey?

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10 DAY HOURGLASS SCULPT

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 DAY 5 DAY 6 DAY 7 DAY 8
Lower Body Sculpt Hip & Hamstrings
Recipe Recipe
30 minute Circuit 30 minute Circuit

Tip of the day Nutrition Tip Glute Training Nutrition Tip

Progressive overload
Progress is impossible without
change, and those who can’t
change their mind can’t change
anything.
This applies to training... When
it no longer challenges you,
you’ve got to mix it up.
Fight inflammation
An anti-inflammatory diet
has helped me to fight a
serious knee injury and I can’t
recommend it any more highly.
Try simple additions to your
diet including oily fish, ginger,
garlic, peppers and extra virgin
olive oil.
When training our glutes
we tend to repeat the same
exercises which focus on
developing the glute maximus.
Don’t forget to also train the
glute medius and minimus. The
exercises in this program target
them all.
Simple ways to increase your
protein intake.
Smoothies
I have protein smoothies after
every single workout.
My go to favourite is Optimum
Nutrition Plant based protein,
1/2 frozen banana, handful of
frozen raspberries and coconut/
almond milk

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10 DAY HOURGLASS SCULPT

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 DAY 9 DAY 10
Waist & Arms
30 minute HIIT
Fit tip of the day
‘Smaller Waist’
To achieve the illusion of a
smaller waist, this can be
achieved by building the
muscles around your shoulder,
upper back and hips.
COMPLETE
Hip & Hamstrings
30 minute Circuit
Fit tip of the day
Do not forget your stretches
and foam rolling.
This plays a vital role in your
recovery, and will not only help
to prevent unnecessary pain,
it will also help you to achieve
your goals.
Congratulations on completing the
10 DAY HOURGLASS SCULPT
along with thousands of people around the
world! I now challenge you to continue on
your journey of living a happy and healthy
lifestyle!
FOLLOW ME FOR MORE
@LillySabri
Lilly Sabri

@LillySabri

@LillySabri

10 DAY HOURGLASS SCULPT

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