Hourglass Athlete
The Hourglass Athlete workout was designed for the female athlete looking to accentuate curves and build lean muscle. It follows a heavy weight, low rep routine to assist in muscle development. The amount of weight selected should reflect the number of reps the exercise calls for. In other words, if the exercise is completed too easily given the amount of reps, the amount of added weight should be increased. In this workout, a maximum of 1 minute rests are advised in between exercises; however, shouldn’t be taken if unnecessary. For the best results, drink a lean protein shake within 30 minutes after completing the workout. Get after it!
Day 1
10 minutes on Stair Master (stay between speeds 8-15)
Round 1 (4 sets)
Seated Cable Lat Pull Down - 10 reps
DB Outward Bicep Curls - 10 reps
Round 2 (4 sets)
Seated Cable Narrow Grip Rows - 10 reps
Alternating DB Bicep Hammer Curls - 10 reps each
Round 3 (4 sets)
EZ Bar Curls or “21s”
Bent Over Wide Grip Rows (barbell) - 10 reps
Leg Raises - 16 reps
Day 2
Warm up: Walk/ Run 1.5 miles
Round 1 (4 sets)
DB Incline Chest Press - 10 reps
Overhead Shoulder Press - 10 reps
Round 2 (4 sets)
Cable Chest Flys - 10 reps
Burpees - 10 reps
Round 3 (4 sets)
Push Ups - 10 reps
Ab Cocoons - 16 reps
Plank - 1 minute
Day 3
15 minutes Stair Master
Round 1 (4 sets)
Lunge to step up to balance - 10 reps each side
Box Jumps - 10 reps
Round 2 (4 sets)
Jumping Alternating Split Lunges - 24 total
Cable Glute Kickbacks - 10 reps each side
Cable Front Squat (narrow grip) - 10 reps
Round 3 (4 sets)
Smith Machine Hip Thrusters - 8 reps (hold at top)
Bulgarian Jumping Lunge - 12 reps
Day 4
Relax and stretch by taking a yoga class today (you can also find a few online if your gym doesn’t offer this). It’s important to let your muscles recover and stretching will prevent injury and assist in recovery. You might even be sore the next day from using muscles that aren’t typically trained on a day to day basis
Day 5
Treadmill: Run 1 mile
Treadmill Sprints (speed 11.0) 30 seconds on 15 seconds off (5 times through)
Round 1 (4 sets)
Cable Tricep Rope Extensions - 10 reps
Cable Delt Rows - 10 reps (pull towards chest with elbows pointing outwards)
Overhead Cable Tricep Extensions - 10 reps
Round 2 (4 sets)
Barbell Shoulder Raises (forward) - 10 reps
Upward Shoulder Rows - 10 reps
Round 3 (4 sets)
Tricep Bench Dips - 12 reps
DB Overhead Shoulder Press - 12 reps
Round 4 (3 sets)
Low Plank to High Plank - 5 each side
Crunches - 20 reps
Finisher
1 mile run (comfortable pace)
Quarter mile walk to recover
Finish with another three-quarter mile run