Hourglass Workout Plan: Get Beach and Bride Ready

monroeIf mother nature blessed you with a natural hourglass shape, lucky you!  I’ve been working to enhance my curves for years, and weight training has made a world of difference.  Even Marilyn lifted weights, along with diet, to keep her voluptuous body firm.

You can absolutely create the look of a shapely silhouette by building up your shoulders and back, tightening up the abs and sculpting the glutes.  The Hourglass Workout is a week’s worth of workouts that I’ve designed to create killer curves and burn off body fat.

  • There are 5 workouts with a rest day mid-week.
  • Complete each superset or tri-set then rest one minute before starting the next set.
  • beginners perform 1-2 sets/advanced perform the instructed amount.
  • Use the ab circuit twice a week on non-consecutive days.
  • Cardio should be done at least 3 days a week.  The bootcamp workout on Day 5 is considered a cardio day.

Follow this, along with nutrition tips I’ve provided in the links at the bottom page, to compliment your workouts.  If you would like to receive personalized fitness and nutrition programs, check out my about section and send me a message.

Day 1: Monday— Legs/Shoulders

Superset: 4 sets

Deep squats: 12 reps

Step jumps: 12  http://www.bodybuilding.com/exercises/detail/view/name/box-jump-multiple-response

*modify using a smaller box

Trisets: 3 sets

Walking lunges: 24 total steps

Dumbbell sumo squat: 15

Lateral bound with dumbbells: 30 total http://www.bodybuilding.com/exercises/detail/view/name/lateral-bound-

Trisets: 3 sets

Shoulder press: 15 reps

Lateral raise: 12 reps

rear delt fly machine: 15 reps

Day 2: Tuesday— Chest/Biceps

Giantset: 4 sets 

Dumbbell incline press: 15

Plyo push-ups: 12 http://www.bodybuilding.com/exercises/detail/view/name/plyo-push-up

*modify on knees

Dumbbell fly: 15

Step ups: 24 total http://www.bodybuilding.com/exercises/detail/view/name/step-up-with-knee-raise

Giantset: 3 sets

E-Z bar curl: 12 reps

Dumbbell incline curl: 12 reps

Hammer curl: 12 reps

Jacks: 30 seconds

Day 3:  Rest day  

Day 4: Thursday— Back/Triceps

Superset: 4 sets

Barbell deadlift: 12 reps http://www.bodybuilding.com/exercises/main/popup/name/barbell-deadlift

Machine row: 12 reps

Giant set: 3 sets

One arm row: 12 reps

Dumbbell pullover: 12 reps

Wide grip pulldown: 12 reps

Bench jumps:

Triset: 3 sets
Cable over head extension: 12 reps

reverse grip pull-down: 12 reps

bench dips: to failure

Step ups: 24 total

Day 5: Bootcamp

Perform 3 rounds for 1 minute for all exercises. Rest 1 minute & repeat.
  1. Weighted Burpees *perform this with dumbbells
  2. Curtsey lunges *holding dumbbells  http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-curtsy-lunge
  3. Slow floor sprints *a slow controlled version of a mountain climber.  When you bring your knee in toward the chest, don’t let your foot touch the ground.  Hold for a second, then switch.
  4. Axe chop with medicine ball *picture at bottom page
  5. Single leg deadlift *30 seconds on one leg and 30 on the other
  6. Low plank crossover *cross one leg over the other in plank position, almost touching floor, repeat on the other side.
Ab circuit: 3 rounds, rest 1 minute after each round.
  1. Decline crunch: 15 reps
  2. Stability ball pike press/or knee tuck: 10 reps https://healthyjustice.wordpress.com/2014/03/26/total-body-workout-you-can-do-at-home/
  3. Side plank hip drops: 10 each side, hold last rep up for 10 seconds http://www.bodybuilding.com/exercises/main/popup/name/side-bridge
  4. reverse crunch:  15 reps
  5. russian twist with medicine ball: 20 reps

Ax Chop with medicine ball

axe-chop-exercise

Nutrition and Lifestyle Blogs:

https://healthyjustice.wordpress.com/2016/05/30/get-healthy-for-the-summer/

https://healthyjustice.wordpress.com/2016/06/13/buff-bride-5-tips-to-lose-weight-stay-healthy-for-your-wedding-day/

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