# Hourglasses Routine

## Monday (GLUTES + ABS)

March in Place · Arm Circle · Shoulder Roll · Hip Circle · Ankle Circle · Torso Rotation · Leg Swing · Quad Stretch · Standing Single-Leg Hamstring Stretch · Calf Stretch · Child's Pose

### Workout


### Warm up

- 1 × 1-30s March in Place
- 1 × 1-30s Arm Circle
- 1 × 1-30s Shoulder Roll
- 1 × 1-30s Hip Circle
- 1 × 1-30s Ankle Circle
- 1 × 1-30s Torso Rotation - Stability Ball
- 1 × 1-30s Leg Swing

### Workout


### Core

- 3 × 12-15 Squat - Resistance Band
- 3 × 15 Glute Bridge
- 2 × 10-20 Reverse Lunge
- 2 × 20-30 Donkey Kick - Resistance Band
- 2 × 10-12 Crunch (Reverse)
- 2 × 10-20 Dead Bug
- 2 × 30-45s Plank

### Cool down

- 2 × 2-30s Quad Stretch
- 1 × 2-30s Standing Single-Leg Hamstring Stretch
- 1 × 2-30s Calf Stretch
- 1 × 1-30s Child's Pose


## Tuesday (upper body+core)

March in Place · Arm Circle · Shoulder Roll · Hip Circle · Ankle Circle · Torso Rotation · Leg Swing · Push-Up · Pike Push-Up · Superman · Prone Y-T-W · Quad Stretch · Standing Single-Leg Hamstring Stretch · Calf Stretch · Child's Pose

### Workout


### Warm up

- 1 × 1-30s March in Place
- 1 × 1-30s Arm Circle
- 1 × 1-30s Shoulder Roll
- 1 × 1-30s Hip Circle
- 1 × 1-30s Ankle Circle
- 1 × 1-30s Torso Rotation - Stability Ball
- 1 × 1-30s Leg Swing

### Workout


### Core

- 2 × 8-12 Knee Push-Up
- 2 × 12-15 Superman
- 2 × 8-10 Prone Y-T-W - Body Only
- 2 × 30-45s Plank
- 2 × 10-12 Bicycle Crunch
- 2 × 8-12 Leg Raise
- 2 × 20-30 Side Plank

### Cool down

- 1 × 2-30s Quad Stretch
- 1 × 2-30s Standing Single-Leg Hamstring Stretch
- 1 × 2-30s Calf Stretch
- 1 × 1-30s Child's Pose


## Wednesday - Abs/Core Day

March in Place · Arm Circle · Shoulder Roll · Hip Circle · Ankle Circle · Torso Rotation · Leg Swing · Quad Stretch · Standing Single-Leg Hamstring Stretch · Calf Stretch · Child's Pose

### Workout


### Warm up

- 1 × 1-30s March in Place
- 1 × 1-30s Arm Circle
- 1 × 1-30s Shoulder Roll
- 1 × 1-30s Hip Circle
- 1 × 1-30s Ankle Circle
- 1 × 1-30s Torso Rotation - Stability Ball
- 1 × 1-30s Leg Swing

### Workout


### Core

- 3 × 12-15 Crunch (Reverse)
- 3 × 8-12 Leg Raise
- 3 × 22-24 Bicycle Crunch
- 3 × 18-20 Dead Bug
- 2 × 25-30s Side Plank
- 2 × 30-45s Plank

### Cool down

- 1 × 2-30s Quad Stretch
- 1 × 2-30s Standing Single-Leg Hamstring Stretch
- 1 × 2-30s Calf Stretch
- 1 × 1-30s Child's Pose


## Friday (GLUTES + HAMSTRING + ABS)

March in Place · Arm Circle · Shoulder Roll · Hip Circle · Ankle Circle · Torso Rotation · Leg Swing · Quad Stretch · Standing Single-Leg Hamstring Stretch · Calf Stretch · Child's Pose

### Workout


### Warm up

- 1 × 1-30s March in Place
- 1 × 1-30s Arm Circle
- 1 × 1-30s Shoulder Roll
- 1 × 1-30s Hip Circle
- 1 × 1-30s Ankle Circle
- 1 × 1-30s Torso Rotation - Stability Ball
- 1 × 1-30s Leg Swing

### Workout


### Core

- 3 × 10-12 Glute Bridge
- 2 × 10-20 Glute Bridge (Single-Leg)
- 2 × 15-20 Reverse Lunge
- 2 × 10-20 Good Morning - Resistance Band
- 3 × 16-20 Frog pump
- 2 × 10-12 Crunch (Reverse)
- 2 × 30-45s Plank

### Cool down

- 1 × 2-30s Quad Stretch
- 1 × 2-30s Standing Single-Leg Hamstring Stretch
- 1 × 2-30s Calf Stretch
- 1 × 1-30s Child's Pose


## Saturday (Full body+Athletic Abs)

March in Place · Arm Circle · Shoulder Roll · Hip Circle · Ankle Circle · Torso Rotation · Leg Swing · Quad Stretch · Standing Single-Leg Hamstring Stretch · Calf Stretch · Child's Pose

### Workout


### Warm up

- 1 × 1-30s March in Place
- 1 × 1-30s Arm Circle
- 1 × 1-30s Shoulder Roll
- 1 × 1-30s Hip Circle
- 1 × 1-30s Ankle Circle
- 1 × 1-30s Torso Rotation - Stability Ball
- 1 × 1-30s Leg Swing

### Workout


### Core

- 3 × 14-15 Squat - Resistance Band
- 3 × 14-15 Glute Bridge
- 3 × 20 Reverse Lunge
- 3 × 10-12 Knee Push-Up
- 3 × 20-25 Mountain Climber
- 3 × 22-24 Bicycle Crunch
- 3 × 30-45s Plank

### Cool down

- 1 × 2-30s Quad Stretch
- 1 × 2-30s Standing Single-Leg Hamstring Stretch
- 1 × 2-30s Calf Stretch
- 1 × 1-30s Child's Pose