25-50 min
Per day
Online Calendar
DAY 3
3 workouts | 30 min (in total)
DAY 4
ACTIVE REST DAY
DAY 5
4 workouts | 50 min (in total)
DAY 6
4 workouts | 45 min (in total)
DAY 7
ACTIVE REST DAY
DAY 8
4 workouts | 45 min (in total)
DAY 9
3 workouts | 35 min (in total)
DAY 10
4 workouts | 50 min (in total)
DAY 11
ACTIVE REST DAY
DAY 12
4 workouts | 45 min (in total)
DAY 13
3 workouts | 35 min (in total)
DAY 14
ACTIVE REST DAY
DAY 15
4 workouts | 50 min (in total)
DAY 17
3 workouts | 35 min (in total)
DAY 19
4 workouts | 50 min (in total)
DAY 20
3 workouts | 35 min (in total)
DAY 21
ACTIVE REST DAY
DAY 22
4 workouts | 50 min (in total)
DAY 24
4 workouts | 45 min (in total)
DAY 25
3 workouts | 35 min (in total)
DAY 26
4 workouts | 50 min (in total)
Show All
FAQ
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Will I really get curves?
This is extremely dependent on your diet, genetics and how often you train. As mentioned in the general FAQ, spot reduction and targeted fat loss does not exist. Additionally, if you you’re used to working out, or you work out regularly, you may need to add intensity/resistance where appropriate in order to see results.
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Will I really grow my butt?
There are no guarantees. This program is designed to build your glute muscles (grow your butt), but your results will be dependent on many factors, including your starting point, your genetics and a variety of other lifestyle factors. There's also a limit to how much muscle you can build at home, without proper equipment. For the biggest gains, make sure you eat enough to to meet your energy and protein needs, and increase the intensity as you get stronger.
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I feel like I am losing my shape, why?
The most common reason for this is that you’re eating a little bit too much food. Because this program doesn’t incorporate a lot of high intensity cardio, it might mean that your workouts are using a little bit less energy than they normally would, and you have to adjust how much you’re eating accordingly. This is particularly true if you notice that you’re losing shape around your waist.
Don’t eat too little though - one of the aims of this program is to build some muscles in your glutes, which will help you to get that hourglass look. For this, you want to make sure that you’re not eating too little (which is why you may not lose weight on the program).
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Will this help me get rid of hip dips?
There is no guarantee that this program will help you to remove hip dips. Hip dips are highly genetic and almost everybody has them different extents. They have to do with your bone structure, more than fat or muscle. This program does, however, include some exercises to grow the side of your glutes, which will make hip dips less obvious.
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Who is this program aimed towards?
The hourglass programs are aimed towards beginners/intermediates. However, adding resistance can ramp up the intensity of the program as well!
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Will I lose weight on this program?
This program is not aimed at weight loss, and doesn’t have some of the higher intensity cardio you might see in my other programs. Some people may still lose weight - it depends on your starting point, and many factors such as diet and genetics.
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How do I engage my core?
Here's a useful video on the topic: https://www.youtube.com/watch?v=vN_jTQuSkjg
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How many videos am I supposed to do each day?
You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you're having trouble doing them, stick to the low impact versions until you get stronger.
That being said, the warmup and cooldown videos are optional, and some days include other optional videos. While it's recommended you do these, they're not essential. Remember, these schedules are my recommended guide - please feel free to make changes as necessary to suit your needs.
Click here for the full FAQ!
Meals
Before / After