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    Hourglass Sculpt: With Lilly Sabri

    Uploaded by

    Rukhsana Shah
    1) The 10 Day Hourglass Sculpt program is a 30-minute per day workout plan led by Lilly Sabri over 10 days to help people build a lean hourglass physique through exercise and nutrition. 2) Each day focuses on a different muscle group or type of workout like circuits or HIIT and includes a nutrition tip. 3) Subscribers will have access to the daily workout videos on Lilly Sabri's YouTube channel and can follow her on Instagram for updates using #LeanWithLilly.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Hourglass Sculpt: With Lilly Sabri

    Uploaded by

    Rukhsana Shah
    2K views6 pages
    1) The 10 Day Hourglass Sculpt program is a 30-minute per day workout plan led by Lilly Sabri over 10 days to help people build a lean hourglass physique through exercise and nutrition. 2) Each day focuses on a different muscle group or type of workout like circuits or HIIT and includes a nutrition tip. 3) Subscribers will have access to the daily workout videos on Lilly Sabri's YouTube channel and can follow her on Instagram for updates using #LeanWithLilly.

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    10_Day_Hourglass_Sculpt_LeanWithLilly.01

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    1) The 10 Day Hourglass Sculpt program is a 30-minute per day workout plan led by Lilly Sabri over 10 days to help people build a lean hourglass physique through exercise and nutrition. 2) Each day focuses on a different muscle group or type of workout like circuits or HIIT and includes a nutrition tip. 3) Subscribers will have access to the daily workout videos on Lilly Sabri's YouTube channel and can follow her on Instagram for updates using #LeanWithLilly.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views6 pages

    Hourglass Sculpt: With Lilly Sabri

    Uploaded by

    Rukhsana Shah
    1) The 10 Day Hourglass Sculpt program is a 30-minute per day workout plan led by Lilly Sabri over 10 days to help people build a lean hourglass physique through exercise and nutrition. 2) Each day focuses on a different muscle group or type of workout like circuits or HIIT and includes a nutrition tip. 3) Subscribers will have access to the daily workout videos on Lilly Sabri's YouTube channel and can follow her on Instagram for updates using #LeanWithLilly.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    10 DAY

    HOURGLASS SCULPT

    Join 1000’s of people on their


    with Lilly Sabri journey to a healthy and happy life!
    I AM SO HAPPY TO HEAR THAT
    YOU’RE GOING TO BE JOINING THE
    THOUSANDS OF PEOPLE THAT ARE
    ALSO ON THE #LeanWithLilly JOURNEY!

    Why this fitness guide?


    My name is Lilly Sabri and I believe the key
    to happiness is to live a healthy lifestyle.
    As a Chartered Physiotherapist, I love to
    help people achieve their fitness goals. My
    dream is to kickstart your healthy lifestyle
    with this free programme, where I’ll be with
    you every step of the way!
    3 STEPS BEFORE STARTING

    1
    To access the workouts, subscribe to my YouTube Channel

    www.youtube.com/lillysabri

    2
    Follow me on Instagram for regular updates

    @LillySabri

    3
    Tag me and hashtag #LeanWithLilly on Instagram so I can
    repost you all!

    #LeanWithLilly
    The 10 Day Plan
    PROGRAM STRUCTURE
    Welcome to the Hourglass Sculpt Program. WHAT TO EXPECT?
    The purpose of this program is to primarily help 30 minutes of Real Time workouts, with me, for 30 Days.
    kickstart and maintain a healthy, active lifestyle I’m here to keep you motivated 100% of the way.
    through activity and good nutrition.
    WHO CAN GET INVOLVED?
    More specifically, this guide is designed to help
    Anyone looking to make positive changes to live
    ladies build a lean hourglass frame. a healthier and happier lifestyle. My workouts are
    Focusing on the X frame, the 6 individual workouts designed to help you achieve your goals. During the
    coach you through the key muscle groups that workouts, I will be demonstrating multiple exercise
    once built create the illusion of a smaller waist, difficulty levels.
    wider shoulders and hips... Ultimately creating an
    hourglass shape. WHAT DO YOU NEED?
    • Resistance band
    The purpose of this guide is to kick start your • Dumbbells (between 2 – 6 kg)
    journey, and be a starting point to build on, * If you do not have access to dumbbells, you can improvise with other objects!
    gradually increasing the intensity of your training. • Exercise mat (optional)

    DAY 1 DAY 2 DAY 3 DAY 4


    Hip & Hamstrings Waist & Arms
    Recipe Recipe
    30 minute Circuit 30 minute HIIT

    Tip of the day Nutrition Tip Tip of the day Nutrition Tip
    REMEMBER - Your hamstrings How much protein do I need? When it comes to achieving a Keep Hydrated
    act as a shelf for your glutes. If you’re looking to increase ‘smaller’ waist there is a lot to Did you know that fresh orange
    Don’t neglect them! muscle mass in aim of building consider. First up, you cannot juice and milk have been
    In this session we are going to an hourglass physique, you spot reduce fat. However you found to have more hydrating
    be focusing on your posterior should aim to be consuming can reduce fat in the body via properties than water alone.
    and posterior-oblique muscular 1.2 - 1.7 grams of protein per a calorific deficit approach. Food for thought, hey?
    chains. So in summary we will kilogram of bodyweight. This involves both exercise and
    be building the muscles in the This however, of course has nutrition - not simply cutting out
    back and sides of our legs, not to be combined with physical calories.
    the quads. activity .

    Email Email

    10 DAY HOURGLASS SCULPT


    -4-
    DAY 5 DAY 6 DAY 7 DAY 8
    Lower Body Sculpt Hip & Hamstrings
    Recipe Recipe
    30 minute Circuit 30 minute Circuit

    Tip of the day Nutrition Tip Glute Training Nutrition Tip


    Progressive overload Fight inflammation When training our glutes Simple ways to increase your
    Progress is impossible without An anti-inflammatory diet we tend to repeat the same protein intake.
    change, and those who can’t has helped me to fight a exercises which focus on Smoothies
    change their mind can’t change serious knee injury and I can’t developing the glute maximus. I have protein smoothies after
    anything. recommend it any more highly. Don’t forget to also train the every single workout.
    This applies to training... When Try simple additions to your glute medius and minimus. The My go to favourite is Optimum
    it no longer challenges you, diet including oily fish, ginger, exercises in this program target Nutrition Plant based protein,
    you’ve got to mix it up. garlic, peppers and extra virgin them all. 1/2 frozen banana, handful of
    olive oil. frozen raspberries and coconut/
    almond milk

    Email Email

    10 DAY HOURGLASS SCULPT


    -5-
    DAY 9 DAY 10 COMPLETE
    Waist & Arms Hip & Hamstrings Congratulations on completing the
    30 minute HIIT 30 minute Circuit 10 DAY HOURGLASS SCULPT
    along with thousands of people around the
    world! I now challenge you to continue on
    Fit tip of the day Fit tip of the day your journey of living a happy and healthy
    ‘Smaller Waist’ Do not forget your stretches
    lifestyle!
    To achieve the illusion of a and foam rolling.
    smaller waist, this can be This plays a vital role in your FOLLOW ME FOR MORE
    achieved by building the recovery, and will not only help
    @LillySabri
    muscles around your shoulder, to prevent unnecessary pain,
    upper back and hips. it will also help you to achieve
    your goals. Lilly Sabri

    @LillySabri

    @LillySabri

    10 DAY HOURGLASS SCULPT


    -6-

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