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20 Minute Full Body Mat Workout

20min
intermediate, satisfying, bodyweight, pilates & yoga fusion, full body, upper body, abs, glutes, legs

Join me for the rejuvenating 20-minute full-body mat workout that zeros in on your posture, upper body and core with different plank variation exercises, and strengthen your legs through exercises like kickbacks. This versatile routine offers a balanced approach to toning your entire body without the need for equipment. Incorporate it into your fitness routine for a quick and efficient full-body workout.

8-WEEK HOURGLASS TRAINING PROGRAM

Introducing our revolutionary 8-Week Hourglass Figure Training Program! Sculpt your dream physique with a carefully designed routines that will tighten your waistline, improve your posture and sculpt your lower and upper body, to emphasize your hourglass shape - we're building a solid foundation to refining your curves. Each week brings targeted exercises and guidance. Get ready to embrace the journey to your best self!

Week 1
Monday - 20 Min. Full Body Mat Workout

20 Minute Full Body Mat Workout

20min
intermediate,satisfying,bodyweight,pilates & yoga fusion,full body,upper body,abs,glutes,legs
Tuesday - 20 Min. Total Glute Activation With Mini Band & Dumbbells

20 Minute Glute Medius And Maximus Workout With Mini Band And Dumbbells

20min
intermediate,advanced,satisfying,savage,weights,mini band,dumbbells,legs,glutes

Tight Hamstrings & Hip Flexors Stretch

9min
stretch & flow,legs,glutes,bodyweight,chill
Wednesday - Upper Body & Deep Core With Dumbbells

3 Minute Fun Cardio Warmup

3min
beginner,intermediate,advanced,bodyweight,full body,cardio hiit,satisfying

14 Minute Deep Core & Pelvic Floor Workout With Dumbbells

14min
intermediate,satisfying,weights,dumbbells,abs,upper body
Thursday - 20 Min. Glutes, Back & Core With Dumbbells

20 Minute Glutes, Back And Core Workout With Dumbbells

23min
intermediate,advanced,satisfying,savage,weights,dumbbells,legs,glutes,cardio hiit

13 Minute Dynamic Morning Stretch To Awaken Your Body

13min
beginner,intermediate,bodyweight,legs,glutes,stretch & flow,chill
Friday - 18 Min. Total Body Cardio

18 Minute Full Body HIT Workout

18min
intermediate,advanced,bodyweight,full body,cardio hiit,savage,satisfying

11 Minute Full Body Stretch Flow

11min
beginner,intermediate,bodyweight,full body,stretch & flow,chill,satisfying
Saturday - 25 Min. Pilates & Deep Core

15 Minute Pilates Full Body Flow

16min
beginner,intermediate,chill,satisfying,pilates & yoga fusion,bodyweight,full body

Intense Ab Finisher

11min
intermediate,advanced,beginner,bodyweight,abs,cardio hiit,satisfying,savage

Upper body Tension Relief

9min
stretch & flow,upper body,bodyweight,chill
SUNDAY
REST & RECOVERY

Week 2
Monday - 30 Min Total Body Sculpt

15 Minute Full Body Sculpt Workout With Dumbbells

18min
intermediate,dumbbells,satisfying,savage,weights,full body

15 Minute Booty Activation With Miniband

16min
intermediate,mini band,cardio hiit,satisfying,legs,glutes

13 Minute Dynamic Morning Stretch To Awaken Your Body

13min
beginner,intermediate,bodyweight,legs,glutes,stretch & flow,chill
Tuesday - 25 Min Deep Core & Upper Body

10 Minute Deep Core Pilates Workout

11min
intermediate,advanced,satisfying,bodyweight,abs,pilates & yoga fusion

14 Minute Deep Core & Pelvic Floor Workout With Dumbbells

14min
intermediate,satisfying,weights,dumbbells,abs,upper body

Upper body Tension Relief

9min
stretch & flow,upper body,bodyweight,chill
Wednesday - 35 Min Glutes & Hamstring

15 minute Beginner Booty Workout

15min
beginner,intermediate,cardio hiit,legs,glutes,bodyweight,chill,satisfying,pilates & yoga fusion

20 Minute Glutes, Back And Core Workout With Dumbbells

23min
intermediate,advanced,satisfying,savage,weights,dumbbells,legs,glutes,cardio hiit

Lower Body Tension Relief

12min
stretch & flow,legs,glutes,bodyweight,chill
Thursday - 30 Min Total Body Cardio + Abs

20 Minute Total Body Cardio Workout

20min
intermediate,advanced,beginner,bodyweight,satisfying,full body,cardio hiit

10 Minute Express Ab Workout For Strong Core

12min
satisfying,intermediate,cardio hiit,bodyweight,abs

20 Minute Stretch For Flexibility And Stress relief

21min
beginner,intermediate,bodyweight,full body,stretch & flow,chill
Friday - 25 Min Slim Waist & Toned Arms

10 Minute Lower Ab Workout

11min
pilates & yoga fusion,intermediate,advanced,satisfying,bodyweight,abs

15 Minute Upper Body Workout

16min
intermediate,advanced,beginner,bodyweight,satisfying,upper body,cardio hiit

11 Minute Full Body Stretch Flow

11min
beginner,intermediate,bodyweight,full body,stretch & flow,chill,satisfying
Saturday - 30 Min Full Body Slow Pilates

30 Minute Full Body Pilates Flow

32min
intermediate,bodyweight,full body,pilates & yoga fusion,satisfying
Sunday
Rest & Recovery

take a day off, rest, recover, stretch, enjoy a long outdoor walk..

Week 3
Monday - 20 Min Booty Builder

20 Minute Booty Builder - Glutes, Thighs & Quads With Dumbbells

23min
advanced,intermediate,savage,weights,dumbbells,legs,glutes

Tight Hamstrings & Hip Flexors Stretch

9min
stretch & flow,legs,glutes,bodyweight,chill
Tuesday - 30 Min Total Body Fat Burn + Core

20 Minute Total Body Cardio Workout

20min
intermediate,advanced,beginner,bodyweight,satisfying,full body,cardio hiit

10 Minute Ab Burn With No Breaks

10min
intermediate,bodyweight,abs,upper body,satisfying,cardio hiit

11 Minute Full Body Stretch Flow

11min
beginner,intermediate,bodyweight,full body,stretch & flow,chill,satisfying
Wednesday - 35 Min Upper Body Focused Total Body

20 Minute Full Body Mat Workout

20min
intermediate,satisfying,bodyweight,pilates & yoga fusion,full body,upper body,abs,glutes,legs

15 Minute Upper Body Workout

16min
intermediate,advanced,beginner,bodyweight,satisfying,upper body,cardio hiit

Upper body Tension Relief

9min
stretch & flow,upper body,bodyweight,chill
Thursday - 30 Min Lower Body Sculpt

30 Minute Lean Legs & Round Butt With Dumbbells

30min
advanced,dumbbells,legs,glutes,weights,savage

Lower Body Tension Relief

12min
stretch & flow,legs,glutes,bodyweight,chill
Friday - 30 Min Upper Body & Deep Core

14 Minute Deep Core & Pelvic Floor Workout With Dumbbells

14min
intermediate,satisfying,weights,dumbbells,abs,upper body

15 Minute Pilates Upper Body & Core Flow

15min
intermediate,beginner,bodyweight,abs,upper body,pilates & yoga fusion,stretch & flow,satisfying,chill
Saturday - 30 Min Total Body Pilates

15 Minute Pilates HIIT Workout

18min
intermediate,beginner,satisfying,bodyweight,pilates & yoga fusion,full body

15 Minute Booty Sculpt With Mini Band

17min
intermediate,satisfying,mini band,legs,glutes
Sunday
Rest & Recovery

Week 4
Monday - 40 Min. Total Body Sculpt + Fat Burn

40 Minute Total Body Sculpt + Fat Burn

41min
intermediate,satisfying,cardio hiit,bodyweight,full body
Tuesday - 30 Min. Back & Booty

20 Minute Glutes, Back And Core Workout With Dumbbells

23min
intermediate,advanced,satisfying,savage,weights,dumbbells,legs,glutes,cardio hiit

10 Minute Arm & Back Burner

11min
beginner,intermediate,bodyweight,upper body,cardio hiit,satisfying

13 Minute Dynamic Morning Stretch To Awaken Your Body

13min
beginner,intermediate,bodyweight,legs,glutes,stretch & flow,chill
Wednesday - 30 Min. Upper Body & Core

30 Minute Upper Body And Core Sculpt With Dumbbells

31min
dumbbells,abs,upper body,weights,cardio hiit,advanced,intermediate,savage

Upper body Tension Relief

9min
stretch & flow,upper body,bodyweight,chill
Thursday - 35 min. Legs & Fat burn

20 Minute Total Body Cardio Workout

20min
intermediate,advanced,beginner,bodyweight,satisfying,full body,cardio hiit

15 Minute Booty Builder Workout With Mini Band

16min
intermediate,mini band,legs,glutes,cardio hiit,satisfying

Tight Hamstrings & Hip Flexors Stretch

9min
stretch & flow,legs,glutes,bodyweight,chill
Friday - 35 Min. Upper Body, Abs & Obliques

14 Minute Ab & Oblique Workout

14min
advanced,intermediate,bodyweight,abs,cardio hiit,savage

17 Minute Upper Body & Core Workout With Dumbbells

20min
intermediate,dumbbells,abs,upper body,weights,satisfying

20 Minute Stretch For Flexibility And Stress relief

21min
beginner,intermediate,bodyweight,full body,stretch & flow,chill
Satruday - 30 Min. Mat Pilates Full Body Sculpt

15 Minute Pilates Full Body Flow

16min
beginner,intermediate,chill,satisfying,pilates & yoga fusion,bodyweight,full body

15 Minute Side-Lying Leg Burner

20min
beginner,intermediate,bodyweight,legs,glutes,pilates & yoga fusion,satisfying,chill
Sunday
REST & RECOVERY

Week 5
Monday - 30 Min. Lower Body & Core Strength

20 Minute Booty Builder - Glutes, Thighs & Quads With Dumbbells

23min
advanced,intermediate,savage,weights,dumbbells,legs,glutes

10 Minute Deep Core Pilates Workout

11min
intermediate,advanced,satisfying,bodyweight,abs,pilates & yoga fusion

Lower Body Tension Relief

12min
stretch & flow,legs,glutes,bodyweight,chill
Tuesday - 40 Min. Back & Posture Workout + Arms

23 Minute Back And Posture Workout At Home

24min
beginner,chill,intermediate,pilates & yoga fusion,bodyweight,upper body

15 Minute Arm And Upper Body Sculpt

16min
beginner,intermediate,satisfying,chill,weights,pilates & yoga fusion,dumbbells,upper body
Wednesday - 40 Min. Full Body Sculpt

40 Minute Total Body Sculpt + Fat Burn

41min
intermediate,satisfying,cardio hiit,bodyweight,full body
Thursday - 40 Min. Hourglass Shaping

20 Minute Full Body Mat Workout

20min
intermediate,satisfying,bodyweight,pilates & yoga fusion,full body,upper body,abs,glutes,legs

20 Minute Glute Medius And Maximus Workout With Mini Band And Dumbbells

20min
intermediate,advanced,satisfying,savage,weights,mini band,dumbbells,legs,glutes
Friday - 25 Min. Cable Glute & Hamstring Workout

25 Minute Glute & Hamstring Gym Workout

26min
advanced,intermediate,savage,dumbbells,weights,legs,glutes

Tight Hamstrings & Hip Flexors Stretch

9min
stretch & flow,legs,glutes,bodyweight,chill
Saturday - 30 Min. Full Body Pilates

30 Minute Pilates Abs & Booty Flow

31min
intermediate,beginner,advanced,legs,glutes,abs,upper body,full body,chill,satisfying,bodyweight,pilates & yoga fusion
Sunday
Rest & Recovery

Week 6
MONDAY - 30 MINUTE CORE & UPPER BODY

14 Minute Deep Core & Pelvic Floor Workout With Dumbbells

14min
intermediate,satisfying,weights,dumbbells,abs,upper body

23 Minute Back And Posture Workout At Home

24min
beginner,chill,intermediate,pilates & yoga fusion,bodyweight,upper body

Upper body Tension Relief

9min
stretch & flow,upper body,bodyweight,chill
TUESDAY-30 MINUTE BUTT AND THIGH TONE

20 Minute Booty & Hip Toning Workout With Mini band

20min
intermediate,advanced,satisfying,pilates & yoga fusion,cardio hiit,mini band,legs,glutes

15 Minute Inner Thigh Workout

15min
beginner,intermediate,advanced,pilates & yoga fusion,legs,chill,satisfying,bodyweight
WEDNESDAY -20 MINUTE TOTAL BODY CARDIO

20 Minute Total Body Cardio Workout

20min
intermediate,advanced,beginner,bodyweight,satisfying,full body,cardio hiit

13 Minute Dynamic Morning Stretch To Awaken Your Body

13min
beginner,intermediate,bodyweight,legs,glutes,stretch & flow,chill
THURSDAY - 30 MINUTE BOOTY & ABS

20 Minute Glutes, Back And Core Workout With Dumbbells

23min
intermediate,advanced,satisfying,savage,weights,dumbbells,legs,glutes,cardio hiit

Intense Ab Finisher

11min
intermediate,advanced,beginner,bodyweight,abs,cardio hiit,satisfying,savage
FRIDAY - 40 MINUTE TOTAL BODY STRENGTH

18 Minute Full Body HIT Workout

18min
intermediate,advanced,bodyweight,full body,cardio hiit,savage,satisfying

20 Minute Gym Inspired Upper Body Workout

18min
intermediate,advanced,beginner,weights,upper body,dumbbells,satisfying,savage
SATURDAY - SLOW FULL BODY PILATES

30 Minute Full Body Pilates Flow

32min
intermediate,bodyweight,full body,pilates & yoga fusion,satisfying
SUNDAY
REST & RECOVERY

Week 7
Monday - 30 Min. Pilates Class

10 Minute Pilates Core Workout

13min
intermediate,satisfying,pilates & yoga fusion,cardio hiit,bodyweight,abs

15 Minute Pilates HIIT Workout

18min
intermediate,beginner,satisfying,bodyweight,pilates & yoga fusion,full body

11 Minute Full Body Stretch Flow

11min
beginner,intermediate,bodyweight,full body,stretch & flow,chill,satisfying
Tuesday - 35 Min. Butt & Thighs

20 Minute Booty & Hip Toning Workout With Mini band

20min
intermediate,advanced,satisfying,pilates & yoga fusion,cardio hiit,mini band,legs,glutes

15 Minute Butt & Thigh Sculpt With Weights

17min
intermediate,dumbbells,legs,glutes,weights,satisfying

20 Minute Stretch For Flexibility And Stress relief

21min
beginner,intermediate,bodyweight,full body,stretch & flow,chill
Wednesday - 30 Min. Upper Body With Dumbbells + Abs & Obliques

17 Minute Upper Body & Core Workout With Dumbbells

20min
intermediate,dumbbells,abs,upper body,weights,satisfying

10 Minute Express Core & Oblique Burner

11min
intermediate,advanced,bodyweight,abs,cardio hiit,satisfying

Upper body Tension Relief

9min
stretch & flow,upper body,bodyweight,chill
Thursday - 20 Min. Intense Booty Builder

20 Minute Booty Builder - Glutes, Thighs & Quads With Dumbbells

23min
advanced,intermediate,savage,weights,dumbbells,legs,glutes

Tight Hamstrings & Hip Flexors Stretch

9min
stretch & flow,legs,glutes,bodyweight,chill
Friday - 50 Min. Total Body Hiit

50 Minute Total body Hiit Workout

50min
intermediate,advanced,full body,bodyweight,savage,cardio hiit

13 Minute Dynamic Morning Stretch To Awaken Your Body

13min
beginner,intermediate,bodyweight,legs,glutes,stretch & flow,chill
Saturday - Pilates Class

16 Minute Pilates Booty Sculpt

17min
intermediate,advanced,chill,satisfying,pilates & yoga fusion,bodyweight,legs,glutes

15 Minute Pilates Upper Body & Core Flow

15min
intermediate,beginner,bodyweight,abs,upper body,pilates & yoga fusion,stretch & flow,satisfying,chill
Sunday
REST & RECOVERY

Week 8
Monday - 30 Min Total Body Sculpt & Tone

30 Minute Full Body Power Sculpt - Low Impact

31min
intermediate,advanced,bodyweight,satisfying,savage,cardio hiit,pilates & yoga fusion

11 Minute Full Body Stretch Flow

11min
beginner,intermediate,bodyweight,full body,stretch & flow,chill,satisfying
Tuesday - 25 Min Abs & Upper Body

10 Minute Express Ab Workout For Strong Core

12min
satisfying,intermediate,cardio hiit,bodyweight,abs

23 Minute Back And Posture Workout At Home

24min
beginner,chill,intermediate,pilates & yoga fusion,bodyweight,upper body

Upper body Tension Relief

9min
stretch & flow,upper body,bodyweight,chill
Wednesday - 25 Min Booty Day

15 Minute Booty Activation With Miniband

16min
intermediate,mini band,cardio hiit,satisfying,legs,glutes

20 Minute Glute Medius And Maximus Workout With Mini Band And Dumbbells

20min
intermediate,advanced,satisfying,savage,weights,mini band,dumbbells,legs,glutes

Lower Body Tension Relief

12min
stretch & flow,legs,glutes,bodyweight,chill
Thursday - 25 Min Upper Body & Deep Core

15 Minute Arm And Upper Body Sculpt

16min
beginner,intermediate,satisfying,chill,weights,pilates & yoga fusion,dumbbells,upper body

10 Minute Deep Core Pilates Workout

11min
intermediate,advanced,satisfying,bodyweight,abs,pilates & yoga fusion
Friday - 30 Min Leg Day

30 Minute Lean Legs & Round Butt With Dumbbells

30min
advanced,dumbbells,legs,glutes,weights,savage

13 Minute Dynamic Morning Stretch To Awaken Your Body

13min
beginner,intermediate,bodyweight,legs,glutes,stretch & flow,chill
Saturday - Pilates Class

15 Minute Pilates Full Body Flow

16min
beginner,intermediate,chill,satisfying,pilates & yoga fusion,bodyweight,full body

15 Minute Pilates Obliques Workout

16min
intermediate,weights,cardio hiit,pilates & yoga fusion,bodyweight,dumbbells,abs
Sunday
REST & RECOVERY