Sculpt Hourglass: 8-Week Women's Toning Program
WORKOUT SUMMARY
Main Goal
Workout Type
Fitness Level
Program Duration
Days Per Week
Time Per Workout
Equipment Required
Target Gender
Focused training to build a feminine, athletic hourglass shape.
Glutes, waist, shoulders — targeted toning and light muscle building workouts designed specifically for a curvier yet strong physique. This program combines moderate resistance, high-rep isolation work, and sculpting compound exercises to help women enhance their natural hourglass figure with balanced proportions, posture support, and core tightness.
Glutes & Core Sculpt
| Exercise | Sets | Reps |
| Dumbbell Glute Bridge | 3 | 12-15 |
| Banded Standing Glute Kickback | 3 | 12-15 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Lying Floor Leg Raise | 3 | 15 |
| Side Plank 1 | 3 | 30 sec hold each side |
Shoulders & Upper Body Toning
| Exercise | Sets | Reps |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Front Raise | 3 | 10-12 |
| Face Pull | 3 | 12-15 |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Dumbbell Upright Row | 3 | 10-12 |
| Dumbbell Shrug | 3 | 12-15 |
Lower Body Focus (Glutes & Thighs)
| Exercise | Sets | Reps |
| Dumbbell Sumo Deadlift | 3 | 8-10 |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Banded Kettlebell Goblet Squat | 3 | 10-12 |
| Dumbbell Goblet Curtsey Lunge | 3 | 8-10 per leg |
| Barbell Glute Bridge Two Legs on Bench | 3 | 12-15 |
| Reverse Plank Kicks | 3 | 20 |
Core & Waist Tightening
| Exercise | Sets | Reps |
| Russian Twist | 3 | 20 |
| Standing Cable High To Low Twist | 3 | 15 |
| Side Bent | 3 | 15 |
| Reverse Crunch half | 3 | 15 |
| Shoulder Tap Push up | 3 | 12-15 |
| Rowing Machine | 3 | 3 min |
