HK

The Hourglass Plan

Introduction
Hello my honey’s Helin here, welcome to my long anticipated fitness plan :)

Ive been meaning to make my plan for so long, and I know that so many of you ladies have
been asking me for months on end about when it will be released and well, today is our lucky
because I’ve finally decided to sit down and write down everything I have done from start to
finish about my LONG fitness journey over the last 2 and a half years.

Plan
8 week body transformation. Gym based booty pump
plan, for toned thighs and an hourglass figure.

***Please Note: With every exercise in need of weights, to ensure the best results, you
must push yourself to up the weight level you use over time. You will know that you are using
the correct weight if you feel tired around the 8th rep of each set. If you realize you don’t feel
much difficulty, increase the weight.

This workout plan only highlights my 3 out of 6 days a week ses-

sions. I only focus on legs 3-4 days a week (generally every other
day). If you would like to add extra leg days simply pick between
day 1-3 and continue your week.

When following this plan you should continue with your regular cardio/ upper body / core
routine. During the in between days which you will not be working on legs, you are encouraged
to incorporate the core/ hit workout sections on pages 5-6, or you may also purchase my “ab
plan” for my full ab routine.

DIET: It is encouraged that you maintain a healthy lifestyle over all to ensure the best
results. Eating clean, staying focused and dedicated will allow your body to progress at a much
faster pace as well as ensure you lasting results.

Disclaimer: I am not a certified personal trainer this is simply what

I have learned over the years.
 Before the beginning of every leg day, start with 10-20
Day One min of cardio. Keeping at an upbeat pace you can either
speed walk/ run on the treadmill, elliptical or stairmaster.

Barbell Squat - 3 sets x 12 reps / 2 sets x 5 reps (heavy)

Position yourself in either a squat rack or smith machine. With the bar placed on your
upper back begin the movement by bending at your knees and lowering your body to a
position where your upper leg is parallel to the floor. Push through your heeling ensur-
ing your chest stays up to finish out the movement. Repeat.

Jump squat with weight- 3 sets x 15 reps

Start by doing a regular squat, then power jump up explosively. When you
land, lower your body back into the starting squat position to complete your
rep.

Hip thrusts - 4 sets x 12 reps

Begin seated on the ground with a bench behind you. Have a loaded barbell
over your legs.Roll the bar so that it is directly above your hips, and lean
back against the bench so that your shoulder blades are near the top of it.
Begin the movement by pushing up through your feet, extending your hips
vertically through the bar. Your weight should be supported by your shoulder
blades as well as your feet. Extend as far as possible, squeeze your glutes
then reverse the motion to return to the starting position.

Weighted lunges - 3 sets x 8 reps (Per Leg)

Keep your upper body straight, with your shoulders back and relaxed and
chin up.Step forward with one leg, lowering your hips until both knees are
bent at about a 90-degree angle. Make sure your front knee is directly above
your ankle, not pushed out too far, and make sure your other knee doesn't
touch the floor.

Leg Press - 3 sets x 15 reps

(keep legs high and wide apart on platform) Control the weight
on the way down. Full range of motion
 Before the beginning of every leg day, start with 10-20
Day Two min of cardio. Keeping at an upbeat pace you can either
speed walk/ run on the treadmill, elliptical or stairmaster.

1. Stiff Legged Deadlift - 3 sets x 10 reps / 2 sets x 5 reps

Stand with your torso straight and your legs spaced using a shoulder
width or narrower stance. The knees should be slightly bent. This is your
starting position. lower the barbell to over the top of your feet by bending
at the waist while keeping your back straight.Start bringing your torso up
straight again by extending your hips until you are back at the starting
position.

2. DB reverse lunges -3 sets x 8 reps (Per Leg)

Begin standing up, take a large step backward with either foot.
Lower your hips so that your right thigh (front leg) becomes
parallel to the floor with your right knee positioned directly
over your ankle. Return to standing position to complete one

3. Goblet squat- 3 sets x 15 reps

Start by holding a kettle bell or dumbbell at your chest. Squat

down, keep your chest and head up and your back straight. At the
bottom position, pause. Return to the starting position an repeat.

3. Single Leg Hip Thrust- 3 sets x 10 reps (Per Leg)

Begin seated on the ground with a bench behind you. Have a loaded barbell
over your legs directly above your hips, lean back against the bench. Begin the
movement by pushing up through one of your feet, extending your hips vertically
through the bar. Your weight should be supported by your shoulder blades as well
as your feet. Extend as far as possible, squeeze your glutes, return to the ground
and restart movement.

4. Laying Down Leg Curl – 3 x 10 (Per Leg)

Adjust the leg curl machine to your comfort. Curl the weight upwards,
squeeze at the top of the movement. Slowly lower the weight back to the
starting position and repeat.
 Before the beginning of every leg day, start with 10-20
Day Three min of cardio. Keeping at an upbeat pace you can either
speed walk/ run on the treadmill, elliptical or stairmaster.

1.Barbell Squat 3 x 15

Position yourself in either a squat rack, with the bar placed on your
upper back begin the movement by bending at your knees and lowering
your body to a position where your upper leg is parallel to the floor.
Push through your heeling ensuring your chest stays up to finish out the
movement. Repeat

2. Step Ups – 3 x 8 (Per Leg)

Holding dumbbells, position yourself in front of a bench or platform that

is safe to step onto. Place one leg onto the bench/platform and step up.
Step back onto the ground with both legs, switch legs and repeat

3. Split Squats - 3 x 6 (Per Leg)

Using the same bench/platform as you did for your step-ups. Face away from the bench/plat-
form placing one foot behind you so it is elevated onto the bench/platform. Step forward with
the opposite leg bending at the knees to perform a split squat. Switch legs and repeat

4. Kettlebell/Dumbbell Swing - 3 x 15

Holding a kettle bell or dumbbell get into a wide stance with your knees bent, let
the weight hang between your legs. Explode using your hips and unbending your
knees while swinging the weight into a position in-front of your chest with your
arms fully extended. Lower the weight and repeat

5. Single Leg Laying Down Leg Curl – 3 x 12

Adjust the leg curl machine to your comfort. Using one leg curl the
weight upwards, squeeze at the top of the movement. Slowly lower the
weight back to the starting position and repeat with the opposite leg

6. Glute Focused Leg Raise – 3 x 20 (Per Leg)

Get into a position on all fours on the ground. Place a dumbbell standing behind as
far away as your leg reaches. Fully extended one leg and lift it over the dumbbell and
return to the starting position. Perform rep amount, switch legs and repeat
At the end of each leg day I also add in some core/ ab exercises.....
Pick 3-4 from the list at the end of your leg day.
-Elbow Plank 1 min each x 3 sets

-Bicycle crunch 3 sets - 12 reps

Lie flat on the floor with your lower back pressed to the ground, Straighten your right leg out while turning
your upper body to the left, bringing your right elbow towards the left knee. Now switch sides and do the
same motion on the other side to complete one rep.

-Russian twist 3 sets - 25 reps

Sit on your bum, elevate your legs, grab your deisred weight and move the weight from one side of your
body to the other.

-Vertical Leg Crunch 3 sets - 25 reps

Lie flat on the floor. Extend legs straight up, crunch and reach for your toes.

- Sit up, stand up, jump 3 sets - 10 reps

Start by laying on the ground, complete your sit up. Once you are siting up right, without using any help
from your upper body and hands, try to stand up straight and jump. Lie back down and repeat. You can
use a light weight while doing this exercise to make it more challenging.

-Abdominal Flutter Kicks 3 sets 25 reps

Start by lying flat on your back, arms by your sides and your palms down. Extend your legs fully out lift
your legs off the ground. Make small up and down scissor-like motions with your legs.

-Push up plank weight slide 3 sets 20 reps

-remain in your push up position, place the weight on the outside of your hand. Reach over with your
opposite hand and bring the weight over to the other side.
And finally, end your workout with a quick HIIT set.
bewteen each workout take a 10-15 second break before moving onto the next.

1. body weight squat jump 2-3 sets 15 reps

2. mouintain climbers 2-3 sets 20 reps

3. Burpees 2-3 sets 10 reps

4. elbow to push up plank 2-3 sets 20 reps

5. Tuck Jump 2-3 sets 10