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30-Day Hourglass Workout Program

Build Core, Glute & Full-Body Strength

Build strength, balance, and control with this free 30-day Hourglass workout program. Combining core, glute, hip, and upper-body workouts, the program is designed to help you build a strong, balanced physique through structured workouts at home.

Equipment

Fitness
mat

fitness
Ball

Resistance Mini Bands
(optional)

Dumbbells
(Optional)

Week 1 — Foundation & Activation

Day 1
— 24 min
TIGHT STOMACH AND TONED GLUTES.png
engaged!.png
Day 2
— 16 min
8Min. Back & Arms(1).png
Day 3
— 29 min
BOOTY + HIPS.png
Day 4
 
— Active Rest Day
Day 5
— 24 min
engaged!.png
Day 6
— 38 min
Day 7
— 20 min

Week 2 — Strength

Day 8
 
— Active Rest Day
Release your lower Back.png
Day 9
 
— 22 min
8Min. Back & Arms(1).png
Day 10
 
— 33 min
Day 11
 
Hourglass Workout!.png
— 25 min
Day 12
 
Intense Chest Workout!.png
— 20 min
Train Back Muscles 7 Minutes.png
Day 13
 
— Active Rest Day
Wall Stretchs.png
Day 14
 
— 21 min

Week 3 — Shape & Stability

Day 15
 
Lift Your Booty(1).png
— 27 min
Day 16
 
8Min. Back & Arms(1).png
— 25 min
Train those Hips.png
Day 17
 
— 31 min
stability ball workout.png
Day 18
 
— Active Rest Day
Day 19
 
— 25 min
Day 20
 
Core Training(1).png
— 21 min
Lift Your Booty(1).png
Day 21
—  Active Rest Day
Neck and Shoulder Release.png

Week 4 — Integration

Day 22
 
— 25 min
Day 23
 
— 29 min
BOOTY + HIPS.png
Day 24
 
8Min. Back & Arms(1).png
— 19 min
Train those Hips.png
Day 25
 
— Active Rest Day
Day 26
 
Hourglass Workout!.png
— 21 min
Train Back Muscles 7 Minutes.png
Day 27
 
Lift Your Booty(1).png
— 22 min
Day 28
— 17 min
Day 29
 
— Active Rest Day
Full Body Foam Roll(full body).png
Day 30
 
— 21 min
Hourglass Workout!.png
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