Nothing says days at the beach more than a polka-dot bikini and some hot man candy waiting to rub suntan lotion on your body. But what if your love handles are making a bigger scene than your man candy? Don’t worry— Jennifer Andrews’ Hourglass Workout is the perfect program to nix the fat just in time to flaunt your new curves at the beach. The Hourglass workout program was created by Team Bombshell head coach Shannon Dey.
The Hourglass Workout is an entire week of workouts laid out for you. This workout is ideal for someone whose goal is to trim the fat and build the booty all at the same time. In this workout, you’re going to be doing something different every day; and the cardio is challenging, but fun!
Follow the workouts in their entirety. Do not change an exercise or leave out a set. The idea is to keep your heart rate up through building muscular shape and endurance. Complete each superset or tri-set, then rest 10-30 seconds. Repeat the set for the instructed set amount. Keep rest between exercise groups to a minimum. Alternate the two provided cardio programs for six days of the week. Perform cardio first thing in the morning on an empty stomach, or post-workout.
Ab Busters: Use these moves in between sets to work your abs. Perform as many as you can (of your choice Ab Buster) for 30 seconds or one minute, then begin your next set.
Day 1: Monday— Chest/Shoulders
Triset: 4 sets
Dumbbell Incline Flyes: 15 reps
Push-ups with Feet on Bench: 15 reps
Flat Dumbbell Flyes: 15 reps
Triset: 4 sets
Dumbbell Up Back Row Series: 10 reps
Cheer Presses: 15 reps
High Rope Pulls: 15 reps
Day 2: Tuesday— Legs
Triset: 3 sets
Leg Extensions: 20 reps
Low Lunges: 20 reps
Pop Squats: 20 reps
Triset: 3 sets
Barbell Side Lunges: 15 reps
Dumbbell One-leg Deadlifts: 15 reps
Leg Presses: 15 reps
Day 3: Wednesday— Plyometrics Circuit
Perform all exercises consecutively. Rest one minute between each revolution. Complete 4-5 revolutions.
Pop Squats: 20
Bench runs (side skips between markers)
3-way Mountain Climbs: 10 each way
Switch Lunges: 20
Jump Rope: 1 minute
Day 4: Thursday— Back
Superset: 4 sets
Wide-grip Pulldowns: 15 reps
Close-grip Cable Rows: 15 reps
Superset: 4 sets
Squat Thrust Deadlifts: 15 reps
Good Mornings: 15 reps
Day 5: Friday— Arms
Triset: 3 sets
Rope Cable Pulls: 15 reps
Triceps Push-ups: 12 reps
Dumbbell Nose-crushers: 12 reps
Triset: 3 sets
Incline Dumbbell Curls: 15 reps
Dumbbell Preacher Curls: 15 reps
Cable Curls: 15 reps
Abdominal Busters:
Ab Busters: Use these moves in between sets to work your abs. Perform as many as you can (of your choice Ab Buster) for 30 seconds or one minute, then begin your next set.
High-kick toe touches
100 punches *Jennifer’s favorite core move for a trim waist! “Get angry punches!”
Elbow-strike cross-punches
Toe-to-hand leg reach
Cardio Programs
Treadmill Sprints:
Warm up and walk 10 minutes.
Set incline at 2%
• 30 seconds sprint
• 30 seconds off treadmill and reverse lunge
• 30 seconds walk
• 30 seconds sprint
• 30 seconds off treadmill and forward lunge
• 30 seconds walk
Repeat 5 times; increase incline 1% each round.
Stepmill:
High/low cardio using various levels and steps.
Steps
Forward: 2 minutes
Right side: 2 minutes
Forward every other step: 2 minutes
Left side: 2 minutes
Backwards: 2 minutes
Repeat 4-5 times.
Jennifer’s Sample Meal Plan:
5 meals per day, eating every 3 hours
Meal 1: ½ cup oats, 1/3 cup diced apples, 4 egg whites
Meal 2: 4 oz. chicken, 3 oz. sweet potato, and 10 asparagus spears
Meal 3: 2 cups spinach salad, carrots, cucumbers and 4 oz. Salmon, 2 Tbsp balsamic vinegar and 1 Tbsp olive oil
Meal 4: Fish Wrap— 1 wrap, 4 oz. tilapia, ½ cup red peppers, 1 Tbsp spicy hummus or greek yogurt
Meal 5: 4 oz. flank steak and green beans
If you are an early riser and run out of meals before 8 p.m., drink a protein shake that is low in carbs. Do not go to bed hungry!
Exercise Instructions:
Cheer Presses: Sit on 90-degree bench; hold dumbbells at shoulder level, palms facing in. Extend arms upward in a wide ‘V’ movement. Repeat.
High Rope Pulls: Using rope on cable machine, set the cable to highest position. Grasp rope, lean back slightly, and pull rope toward forehead. Repeat.
Barbell Side Lunges: Place barbell across your shoulders. Step out to the side then squat down, return to starting position. Repeat with opposite leg.
Dumbbell One-Leg Deadlifts: Hold dumbbell in your hand that is on the same side as your stabilizing leg. Keep your knee slightly bent; bend down, allowing the opposite leg to come off the ground. Allow the dumbbell to lower to the ground. You should feel a pull in your hamstrings. Return to starting position. Repeat with other leg.
Squat Thrust Deadlifts: Squat down; place hands on ground and throw your legs out behind you (similar to a burpee); bring your legs back to squat position; stand up and perform a deadlift using an Olympic bar or Dumbbells.
Good Mornings: Place bar on your shoulders; keeping your legs straight, bend forward. Return to starting position. You should feel a pull in your glutes and hamstrings.
Rope Cable Pulls: Using rope on cable machine, grasp rope and pull it overhead, extending your arms straight out. Be sure to only bend at the elbows.
Dumbbell Preacher Curls: Using preacher curl bench, perform biceps curls using dumbbells; use both arms at the same time.
High-Kick Toe Touches: Reach with opposing arm to kicking leg. Aim to touch your toe or side of your leg. Alternate between legs.
Elbow Strike Cross Punches: Stand with legs shoulder-width apart; strike with your right elbow and bring knee up; twist back around to line up for a left cross punch. Repeat.
Toe-to-Hand Leg Reaches: Lay flat on the floor. Arms out to the sides with feet straight out. Bring one leg up and reach with the opposite arm to touch your extended leg’s toe.
Repeat alternating sides.
