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 Get Fit Challenge
Type: Full Body, Resistance
Equipment: Dumbbells, Resistance Bands, Fitness Mat
2 workouts | 25 min (in total)
15 Min Full Body
10 Min 6 Pack Abs
2 workouts | 30 min (in total)
15 Min Legs & Booty (1st round)
15 Min Legs & Booty (2nd round)
2 workouts | 25 min (in total)
15 Min Arms Workout
10 Min 6 Pack Abs
ACTIVE REST DAY
2 workouts | 30 min (in total)
15 Min Full Body
15 Min Legs & Booty
3 workouts | 35 min (in total)
15 Min Arms Workout
10 Min 6 Pack Abs
ACTIVE REST DAY
3 workouts | 40 min (in total)
15 Min Full Body
15 Min Legs & Booty
10 Min 6 Pack Abs
2 workouts | 30 min (in total)
15 Min Arms Workout
Get Fit Arms Workout
2 workouts | 30 min (in total)
20 Mins Full Body
10 Min 6 Pack Abs
ACTIVE REST DAY
3 workouts | 40 min (in total)
15 Min Legs & Booty
Get Fit Legs Workout
10 Min 6 Pack Abs
2 workouts | 30 min (in total)
15 Min Arms Workout (1st round)
15 Min Arms Workout (2nd round)
ACTIVE REST DAY
2 workouts | 30 min (in total)
20 Mins Full Body
2 workouts | 30 min (in total)
15 Min Legs & Booty
15 min Booty Burn
3 workouts | 40 min (in total)
15 Min Arms Workout
2 workouts | 30 min (in total)
15 Min Full Body
15 Full Body with Dumbbells
ACTIVE REST DAY
2 workouts | 30 min (in total)
20 Mins Full Body
10 Min 6 Pack Abs
1 workouts | 23 min (in total)
Hourglass Booty Workout
What’s the difference between this challenge and 2020’s Get Fit Challenge?
Both of these challenges are resistance based workouts to help increase your muscle-to-fat ratio (which is also dependent on your diet), improve your strength, stamina and even improve mobility and balance! This new challenge is best suited for those who are a little further along in their fitness and training as it includes more advanced movements, and is an ideal follow up challenge for 2020’s Get Fit Challenge which may help with increasing muscle mass.
However, you can do any one you prefer, just choose the right weights to challenge you. Make sure that the last few reps are quite challenging but you’re still able to do it in good form. It doesn’t matter what weights other people use, use what suits your current ability. If you’re a beginner, simply take it slow and easy.
Do I need dumbbells for this program?
The program was created with using dumbbells in mind! However, If you don’t have any, that’s okay too. You could use kettlebells if you have them but please use kettlebells in caution as well as any weights, or you can get extremely creative and use water bottles, resistance bands, rice in socks and even canned food to create some sort of resistance! The whole thing can also be done entirely with body weight, so don’t worry. Again, making it a little more challenging each time will help to build strength and muscle mass with good diet.
What weights should I use/start with?
It really depends on how much weight training you’ve done in past. If you’re new to it, then start light. 1-4kg (2-8lbs) may be enough and you can slowly progress with heavier weights. Remember to take it slow, and focus on your form. It is far better to do the move with no/light weights with correct form, than to do the move incorrectly with weights. Do not feel pressured to use heavier weights because other people are using heavier weights. Make sure you are doing it in good form to avoid injuries.
When should I start increasing my weights?
Once you’re able to do the moves with perfect form with the weights you’re currently using, and you are finding it very easy to complete, then start increasing your weights by 0.5-2kg (1-4lbs) until you feel challenged and find yourself struggling with the last few reps. Don’t increase it by too much too soon or you may end up injuring yourself. Listen to your body, and if you need to decrease your weights half way through that’s totally fine too!
How many reps should I aim for?
This is all dependent on your experience and how heavy the weights you are using are. As many might be just starting out, 10-15 is a nice range to get to know the movement and full range of motion so that you are engaging the right muscles. These are just estimates so don’t fret if you end up doing more or less. This workout program is a follow along so don’t over worry about reps and you also don’t need to match my reps. Just make sure that you’re challenging yourself, but also understand that it’s going to look different for everybody!
Can I do some cardio while on this program, or should I stick to weights?
While this program focuses on resistance training, both cardio and resistance training have many different benefits. It is always nice to have a good mix of both resistance and cardio in your regular exercise routine. Just make sure you don’t overdo it — make sure you give your body enough time to recover and listen to your body if you feel like it is getting too much.
Am I going to put on heaps of muscle doing this program?
For the most part, no. It is a long process to build muscle. This program specifically uses lighter weights, and is not likely to result in that. Depending on the person, it takes A LOT of energy, time and progressive overload to grow their muscles. That being said, if you do want to put on more muscle, the program can definitely help out as well. There are many ways to do that just by adjusting the amount of weight you are using to increase the difficulty.
Is this challenge good for fat loss?
This challenge can also help you achieve fat loss if that is your goal. Energy balance and diet plays an important role in losing fat or gaining fat. Also, as you gain more muscle, your body burns more energy at rest. So, by training with resistance and constantly increasing the difficulty or intensity of the weights, there is large potential for fat loss. But it is also okay to do if you simply want to keep a balanced lifestyle with exercise.
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