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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
Day 2
— 16 min
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Day 3
— 29 min
Day 4
— Active Rest Day
Day 5
— 24 min
Day 6
— 38 min
Day 7
— 20 min
Week 2 — Strength
Day 8
— Active Rest Day
Day 9
— 22 min
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Day 10
— 33 min
Day 11
— 25 min
Day 12
— 20 min
Day 13
— Active Rest Day
Day 14
— 21 min
Week 3 — Shape & Stability
Day 15
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— 27 min
Day 16
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— 25 min
Day 17
— 31 min
Day 18
— Active Rest Day
Day 19
— 25 min
Day 20
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— 21 min
Day 21
— Active Rest Day
Week 4 — Integration
Day 22
— 25 min
Day 23
— 29 min
Day 24
— 19 min
Day 25
— Active Rest Day
Day 26
— 21 min
Day 27
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— 22 min
Day 28
— 17 min
Day 29
— Active Rest Day
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Day 30
— 21 min
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