Abs & Booty Hourglass Challenge
Type: Abs, Waist, Butt
Equipment: Fitness Mat, Resistance Bands
2 workouts | 25 min (in total)
Ep 1 — Tiny Waist Round Butt
3 workouts | 35 min (in total)
Ep 1 — Tiny Waist Round Butt
ACTIVE REST DAY
3 workouts | 35 min (in total)
Ep 3 — Love Handles Abs Workout
Ep 1 — Tiny Waist Round Butt
2 workouts | 20 min (in total)
Ep 3 — Love Handles Abs Workout
3 workouts | 35 min (in total)
Ep 1 — Tiny Waist Round Butt
10 Mins Side Booty
1 workouts | 10 min (in total)
Ep 3 — Love Handles Abs Workout
2 workouts | 25 min (in total)
Ep 4 — Booty Isolation Workout
3 workouts | 35 min (in total)
Ep 1 — Tiny Waist Round Butt
Ep 3 — Love Handles Abs Workout
ACTIVE REST DAY
4 workouts | 45 min (in total)
Ep 4 — Booty Isolation Workout
Ep 3 — Love Handles Abs Workout
3 workouts | 35 min (in total)
Ep 1 — Tiny Waist Round Butt
Ep 3 — Love Handles Abs Workout
ACTIVE REST DAY
3 workouts | 40 min (in total)
Ep 1 — Tiny Waist Round Butt
Ep 4 — Booty Isolation Workout
2 workouts | 20 min (in total)
Ep 3 — Love Handles Abs Workout
3 workouts | 35 min (in total)
Ep 1 — Tiny Waist Round Butt
1 workouts | 10 min (in total)
Ep 3 — Love Handles Abs Workout
4 workouts | 45 min (in total)
Ep 4 — Booty Isolation Workout
ACTIVE REST DAY
3 workouts | 40 min (in total)
Ep 1 — Tiny Waist Round Butt
15 Mins Sexy Legs & Booty
2 workouts | 20 min (in total)
Ep 3 — Love Handles Abs Workout
ACTIVE REST DAY
4 workouts | 50 min (in total)
Ep 4 — Booty Isolation Workout
Ep 1 — Tiny Waist Round Butt
2 workouts | 20 min (in total)
Ep 3 — Love Handles Abs Workout
3 workouts | 30 min (in total)
Ep 1 — Tiny Waist Round Butt
15 Mins Sexy Legs & Booty
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.
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.
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).
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.
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!
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.
How do I engage my core?
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.
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2021 Weight Loss Challenge
Type: Full Body, Weight Loss
Equipment: Fitness Mat
5 workouts | 30 min (in total)
10 Min Fat Burn
Defined Abs Workout
4 workouts | 20 min (in total)
Sexy Back & Arms
5 workouts | 35 min (in total)
10 Min Fat Burn
Defined Abs Workout
ACTIVE REST DAY
5 workouts | 35 min (in total)
10 Min Fat Burn
5 workouts | 35 min (in total)
Small Waist Round Butt
Defined Abs Workout
ACTIVE REST DAY
5 workouts | 35 min (in total)
Upper Body & Core
Defined Abs Workout
5 workouts | 35 min (in total)
10 Min Fat Burn
Booty & Leg Workout
4 workouts | 30 min (in total)
Defined Abs Workout
ACTIVE REST DAY
5 workouts | 30 min (in total)
10 Min Fat Burn
Upper Body & Core
Flat Stomach Abs
4 workouts | 35 min (in total)
Small Waist Round Butt
ACTIVE REST DAY
6 workouts | 45 min (in total)
10 Min Fat Burn
15 min Full Body
Defined Abs Workout
6 workouts | 38 min (in total)
10 Min Fat Burn
Upper Body & Core
Sexy Back & Arms
5 workouts | 40 min (in total)
Defined Abs Workout
ACTIVE REST DAY
5 workouts | 35 min (in total)
5 workouts | 30 min (in total)
Upper Body & Core
Defined Abs Workout
5 workouts | 40 min (in total)
10 Min Fat Burn
Flat Stomach Abs
ACTIVE REST DAY
5 workouts | 35 min (in total)
4 workouts | 20 min (in total)
Sexy Back & Arms
5 workouts | 40 min (in total)
Defined Abs Workout
ACTIVE REST DAY
5 workouts | 30 min (in total)
Upper Body & Core
Upper Body & Core (Repeat)
Flat Stomach Abs
4 workouts | 33 min (in total)
25 min Full Body
How do I lose weight?
Please consult with a relevant healthcare professional before embarking on a weight loss journey, or if in doubt at any time.
Losing weight is a matter of calories in vs calories out. You must be in a caloric deficit to lose weight, so what you eat will also affect your weight loss. This weight loss program incorporates a lot of cardio, which is aimed at helping you get into a caloric deficit. While this is a weight loss program, please remember that the number on the scale does not define you, nor does it tell the whole picture. 3 weeks is also a short time, and this is just the start of your journey if you’re new.
Pay attention to how you feel at the end of this program. Have you become stronger? Can you do each exercise longer? Are you no longer as out of breath? Are you now excited to workout? All of these things should make you feel proud of your progress!
How much weight will I lose on this program?
Every body is different, so the amount of weight you lose will vary greatly from person to person. If you have just started your fitness journey, you may lose more weight in the first week or so due to water weight, and then find that your weight loss starts to slow thereafter. Make sure your goals are realistic in order to sustain the weight loss in the long-term.
Don’t forget, you may lose weight but not lose inches, or you may remain the same weight but drop a dress size. The best way to track your physical progress is by tracking your measurements and taking before/after photos at the same time of day, in the same clothing, from the same angle. Make sure share your results on Discord, Instagram or YouTube so that we can all be encouraged by your success!
What should I eat during this program?
Diet plays an important role in losing weight but you also need to ensure you are eating a balanced, nutritious diet to fuel your body for these workouts. This is different for everyone and should be discussed with a professional — please speak with a registered dietitian or nutritionist, depending on your individual needs. You can also check out my new recipes section for some healthy recipe and snack ideas.
I completed this program, why didn’t I lose any weight?
Don’t forget that measuring your weight on the scales is not an accurate representation of your progress as there’s muscle gain, water weight, and other factors to consider. Your weight naturally fluctuates daily, and what you ate the night before will affect how much you weigh the next morning. If possible, try to weigh in at the same time every day under the same circumstances (i.e. after the bathroom, before your first meal).
If you are a human who menstruates, you may notice increased bloating and water retention depending on the time of your cycle, which will affect your weight as well. Finally, some of you may be at your optimal weight and there’s only so much difference the scales will show.
How many videos should I do per 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, if a video is labeled as optional then it’s up to you if you want to do it or not. The warmup and cool down videos are optional but highly recommended. However, at the end of the day, these schedules are my recommended guide — please feel free to make changes as necessary to suit your needs.
It’s too hard, can I split the workout up and do half the videos at a different time/on a different day?
Yes that’s absolutely fine. Go at your own pace, and do as much as you can. If that’s only 1 video per day, it’s still great that you’re exercising! Stick to low impact as necessary, and work your way up to being able to do all of them. Just remember if you take a long rest/break (30min+) between videos, you may need to warm up again when you get back to it.
Can I do this workout on my period?
This is entirely up to you — if you are feeling strong enough then go for it. You can also just stick to low impact moves if you want. However, if your body needs rest, then please rest. Your body will naturally be weaker during that time so don’t be discouraged, you got this. After your extra rest day, just continue where you left off.
Why are there 28 days of workouts when this is a 21 day challenge?
Days 22 — 28 are an optional post-challenge schedule that you can follow if you have really enjoyed this program and wish to do more.
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