Professional Documents
Culture Documents
Hourglass Plan
Hourglass Plan
Ive been meaning to make my plan for so long, and I know that so many of you ladies have
been asking me for months on end about when it will be released and well, today is our lucky
because I’ve finally decided to sit down and write down everything I have done from start to
finish about my LONG fitness journey over the last 2 and a half years.
Plan
8 week body transformation. Gym based booty pump
plan, for toned thighs and an hourglass figure.
***Please Note: With every exercise in need of weights, to ensure the best results, you
must push yourself to up the weight level you use over time. You will know that you are using
the correct weight if you feel tired around the 8th rep of each set. If you realize you don’t feel
much difficulty, increase the weight.
When following this plan you should continue with your regular cardio/ upper body / core
routine. During the in between days which you will not be working on legs, you are encouraged
to incorporate the core/ hit workout sections on pages 5-6, or you may also purchase my “ab
plan” for my full ab routine.
DIET: It is encouraged that you maintain a healthy lifestyle over all to ensure the best
results. Eating clean, staying focused and dedicated will allow your body to progress at a much
faster pace as well as ensure you lasting results.
Position yourself in either a squat rack or smith machine. With the bar placed on your
upper back begin the movement by bending at your knees and lowering your body to a
position where your upper leg is parallel to the floor. Push through your heeling ensur-
ing your chest stays up to finish out the movement. Repeat.
Start by doing a regular squat, then power jump up explosively. When you
land, lower your body back into the starting squat position to complete your
rep.
Begin seated on the ground with a bench behind you. Have a loaded barbell
over your legs.Roll the bar so that it is directly above your hips, and lean
back against the bench so that your shoulder blades are near the top of it.
Begin the movement by pushing up through your feet, extending your hips
vertically through the bar. Your weight should be supported by your shoulder
blades as well as your feet. Extend as far as possible, squeeze your glutes
then reverse the motion to return to the starting position.
Keep your upper body straight, with your shoulders back and relaxed and
chin up.Step forward with one leg, lowering your hips until both knees are
bent at about a 90-degree angle. Make sure your front knee is directly above
your ankle, not pushed out too far, and make sure your other knee doesn't
touch the floor.
(keep legs high and wide apart on platform) Control the weight
on the way down. Full range of motion
Before the beginning of every leg day, start with 10-20
Day Two min of cardio. Keeping at an upbeat pace you can either
speed walk/ run on the treadmill, elliptical or stairmaster.
Stand with your torso straight and your legs spaced using a shoulder
width or narrower stance. The knees should be slightly bent. This is your
starting position. lower the barbell to over the top of your feet by bending
at the waist while keeping your back straight.Start bringing your torso up
straight again by extending your hips until you are back at the starting
position.
Begin standing up, take a large step backward with either foot.
Lower your hips so that your right thigh (front leg) becomes
parallel to the floor with your right knee positioned directly
over your ankle. Return to standing position to complete one
Begin seated on the ground with a bench behind you. Have a loaded barbell
over your legs directly above your hips, lean back against the bench. Begin the
movement by pushing up through one of your feet, extending your hips vertically
through the bar. Your weight should be supported by your shoulder blades as well
as your feet. Extend as far as possible, squeeze your glutes, return to the ground
and restart movement.
Adjust the leg curl machine to your comfort. Curl the weight upwards,
squeeze at the top of the movement. Slowly lower the weight back to the
starting position and repeat.
Before the beginning of every leg day, start with 10-20
Day Three min of cardio. Keeping at an upbeat pace you can either
speed walk/ run on the treadmill, elliptical or stairmaster.
1.Barbell Squat 3 x 15
Position yourself in either a squat rack, with the bar placed on your
upper back begin the movement by bending at your knees and lowering
your body to a position where your upper leg is parallel to the floor.
Push through your heeling ensuring your chest stays up to finish out the
movement. Repeat
Using the same bench/platform as you did for your step-ups. Face away from the bench/plat-
form placing one foot behind you so it is elevated onto the bench/platform. Step forward with
the opposite leg bending at the knees to perform a split squat. Switch legs and repeat
4. Kettlebell/Dumbbell Swing - 3 x 15
Holding a kettle bell or dumbbell get into a wide stance with your knees bent, let
the weight hang between your legs. Explode using your hips and unbending your
knees while swinging the weight into a position in-front of your chest with your
arms fully extended. Lower the weight and repeat
Adjust the leg curl machine to your comfort. Using one leg curl the
weight upwards, squeeze at the top of the movement. Slowly lower the
weight back to the starting position and repeat with the opposite leg
Get into a position on all fours on the ground. Place a dumbbell standing behind as
far away as your leg reaches. Fully extended one leg and lift it over the dumbbell and
return to the starting position. Perform rep amount, switch legs and repeat
At the end of each leg day I also add in some core/ ab exercises.....
Pick 3-4 from the list at the end of your leg day.
-Elbow Plank 1 min each x 3 sets