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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Summer Shred Challenge
Type: Weight loss, Abs, Full Body
Equipment: Fitness Mat
5 workouts | 22 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
4 workouts | 25 min (in total)
Ep 2: 500 Reps Shredded Abs
Flat Belly Round Butt
5 workouts | 32 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 3: Upper Body & Arms Workout
10 Mins Toned Arms
ACTIVE REST DAY
6 workouts | 32 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
Ep 3: Upper Body & Arms Workout
Sexy Back & Abs Workout
5 workouts | 32 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
ACTIVE REST DAY
6 workouts | 45 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 3: Upper Body & Arms Workout
Ep 4: No Jumping HIIT
10 Mins Toned Arms
6 workouts | 37 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
15 Min Sexy Legs & Booty
Hip Dips Workout
5 workouts | 35 min (in total)
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
ACTIVE REST DAY
6 workouts | 42 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
Ep 3: Upper Body & Arms Workout
Ep 5: Lower Abs Workout
5 workouts | 40 min (in total)
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
Grow Booty Not Thighs
ACTIVE REST DAY
5 workouts | 40 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 5: Lower Abs Workout
Ep 6: Intense Full Body HIIT
6 workouts | 35 min (in total)
Ep 3: Upper Body & Arms Workout
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
10 Mins Toned Arms
ACTIVE REST DAY
5 workouts | 45 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 6: Intense Full Body HIIT
Flat Belly Round Butt
6 workouts | 42 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 3: Upper Body & Arms Workout
Ep 5: Lower Abs Workout
Sexy Back & Abs Workout
6 workouts | 35 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 4: No Jumping HIIT
15 Min Sexy Legs & Booty
ACTIVE REST DAY
4 workouts | 30 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 6: Intense Full Body HIIT
6 workouts | 40 min (in total)
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
Grow Booty Not Thighs
Hip Dips Workout
6 workouts | 42 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
Ep 3: Upper Body & Arms Workout
10 Mins Toned Arms
ACTIVE REST DAY
7 workouts | 40 min (in total)
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
Tight Core & Arms
Lean Arms Workout
4 workouts | 30 min (in total)
Ep 5: Lower Abs Workout
Ep 6: Intense Full Body HIIT
5 workouts | 43 min (in total)
Ep 2: 500 Reps Shredded Abs
Do This Everyday To Lose Weight
Whats the difference between the different summer shreds? (2019 vs 2020)
The summer shreds in different years follow the same goals but were made in slightly different styles and video lengths. It is to provide things such as new variation of moves, sequences, and even taking into account different people’s schedule! They were created to offer more options to people to find what suits best for them.
I feel like my lower body is getting bigger or hard, is this normal?
While there may be many other reasons why you feel like it is that way, exercising constantly at higher intensity can cause inflammation in the body. This makes your body hold on to water, so you might look a bit more bloated than normal. This inflammation is normal, and required for your muscles to heal properly. On top of that, as you lose fat and your muscles become more toned, your body may feel more firm than before.
Can I add more workouts on top of the challenge?
I don’t recommend adding more any structured workouts on top of what I have put on the website. Exercising more is just going to over-exert yourself. Of course this varies extremely from person to person and their fitness level. If you would like to include more movement throughout the day, going for walks, stretching and lower intensity activities is a good idea.
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.
Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it’s worth just getting it all done in one session if you’re able.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.
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