November 27

20-Minute Booty Band Workout: Legs, Cardio + Core

By fitness

November 27, 2022




One minute of legs, adopted by one minute of cardio, adopted by one minute of core — that’s what you'll be able to count on on this 20-Minute Booty Band Workout. We’ll burn energy and use a booty band to focus on the small, stabilizing muscle tissues in your legs and core.

Booty bands are one in all my favourite items of apparatus for a house gymnasium. Also often called resistance bands (affiliate), resistance loops, mini loops, mini loop resistance bands (affiliate), barre bands…

Whatever you name them, this tiny piece of apparatus is one in all my favourite methods so as to add depth to residence exercises and touring exercises.

Resistance band exercises are the most effective methods to work BOTH the big and small muscle tissues within the decrease physique. Plus they’re a good way to interact your core!

booty band exercises

Booty Band Workout FAQs

What Are The Benefits Of Booty Band Exercises?

Resistance bands are reasonably priced, versatile, sensible and efficient! There are so many resistance band exercises you are able to do. Plus they’re light-weight in order that they’re straightforward to journey with and retailer in a house gymnasium. Booty bands improve time below pressure, have interaction your core, and require fixed muscle engagement.

Can You Build Strength With A Booty Band Workout?

Yes! In truth, resistance bands goal the muscle tissues in methods weight coaching can't. Strength coaching with weights sometimes targets bigger muscle teams, leaving out the smaller, stabilizing muscle tissues within the physique. Resistance band exercises are the most effective methods to work BOTH the big and small muscle tissues within the physique.

This 20-Minute Legs, Cardio and Core Workout may have you feeling the burn utilizing a mini loop resistance band.

This exercise is for anybody seeking to tone their legs and core whereas getting the guts fee up, too! Add this decrease physique exercise to your exercise routine 1-2 occasions every week.

Workout Equipment: 

A mini loop resistance band. I’m utilizing a light-to-medium resistance band on this band exercise.

Shop My Resistance Bands

These are the mini loop bands I exploit + love!rnrnDISCOUNT CODE: NML

Click Here To Shop

Workout Instructions:

Follow together with the guided Booty Band Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits (two decrease physique energy workouts, two cardio workouts and two core workouts per circuit)
  • Timed Intervals (30 seconds of labor per train again to again for one minute of consecutive work)
  • Repeat Each Circuit x2 Sets

5 Booty Band Exercises to Tone Your Legs + Abs!

Workout Outline

CIRCUIT ONE

Lower Body Strength

  1. Side-to-Side Squats
  2. Wide to Narrow Side-to-Side Squats

 Cardio

  1. Lateral Walks
  2. Quarter Turn Jumps

Core

  1. Army Crawl and Tap
  2. Modified Side Plank Hip Lift and Outside Leg Lift

CIRCUIT TWO 

Lower Body Strength

  1. Single Leg Deadlift
  2. Deadlift and Curtsy Lunge

Cardio

  1. V-Walk Front to Back
  2. Bound and Jack

Core

  1. Plank to Bear Crawl and Band Open
  2. Lying Leg Lowers and Band Open

CIRCUIT THREE 

Lower Body Strength

  1. Staggered Squat and Rear Leg Lift
  2. Isometric Squat Hold Runners

Cardio

  1. Scissor Runs
  2. 2 Tap Drop Squats

Core

  1. Plank Knee Drives
  2. Sit Up and Toe Touch

6 Booty Band Exercises

Side-to-Side Squats

Targets: Gluteus medius, hip abductors and quadriceps.

woman performing side to side squats with a resistance band

How To Do Side-to-Side Squats

  1. Place the resistance band in your thighs, roughly six inches above the knees. Stand together with your ft barely wider than your hips to create pressure throughout the band.
  2. Step your proper foot out, stretching the band so far as you'll be able to.
  3. As you step out, sit again right into a squat, reducing your hips parallel to knees. Drop your hips down, weight in heels, chest up.
  4. Hold this squat place for a second, then drive by way of your heels and step again to heart to return to a standing place.
  5. Repeat, this time stepping the left foot out as you stretch the band so far as you'll be able to whereas reducing down right into a squat.

Quarter Turn Jumps

Targets: The glutes, quads, outer glutes (abductor muscle tissues), calves and core.

woman performing banded quarter turn jumps with a resistance band

How To Do Quarter Turn Jumps

  1. Place the band about six inches above your ankle joint (round your calves/shins).
  2. Start in an athletic stance or loaded squat place, together with your ft shoulder-width aside, knees bent, hips again. Try to keep up this athletic stance all through all the motion.
  3. With your chest upright and your core engaged, explode up, rotating 1 / 4 flip to your proper within the air, touchdown in an athletic stance.
  4. Immediately explode up once more, rotating 1 / 4 flip again to your proper (beginning place dealing with heart).
  5. Then instantly explode up, rotating 1 / 4 flip to your left.
  6. Stay low (don’t totally get up between quarter turns). Keeping fixed pressure on the band all through the train.
  7. Repeat these fast quarter turns, pondering “fast feet” all through the train.

Army Crawl and Tap

Targets: Total physique — shoulders, chest, triceps, again, core, legs, glutes, hamstrings and quads.

woman performing an army crawl and toe tap out with a booty band

How To Do An Army Crawl and Tap

  1. Place the booty band about six inches above your knees. Start in excessive plank place together with your shoulders stacked over your wrists; fingers shoulder width aside. Pull your kneecaps up in direction of your stomach and push your heels in direction of the wall behind you.
  2. Hold this place, sustaining a straight line together with your physique, gaze barely in entrance of you.
  3. Drop one forearm to the mat. Follow by dropping the opposite forearm to the mat so you're in a low plank place together with your shoulders stacked over your elbows.
  4. Perform two toe faucets, tapping the left toe out to the sting of your mat as you create pressure throughout the resistance band.
  5. Pull the left toe again in to heart, then faucet the precise toe out to the sting of your mat.
  6. Push your self again as much as the beginning place in excessive plank and repeat the toe faucets.

Deadlift and Curtsy Lunge

Targets: Legs, hamstrings, glutes, hips, abs and core.

woman performing a single leg deadlift and a curtsy lunge with a booty band

How To Do A Deadlift and Curtsy Lunge

  1. Loop a resistance band across the arch of your proper foot, gripping the band in your proper hand.
  2. Start standing with ft hip-width aside, knees barely bent. Transfer your weight into your proper foot and kickstand your left foot. Think 80% of your weight in your entrance proper foot, 20% in your again left toe.
  3. Perform a single leg deadlift on the precise leg by hinging on the hips. Keep your hips sq. to the mat. You ought to really feel a superb stretch in your proper hamstring (again of your proper leg) on the backside of this motion. Range of movement seems to be completely different for everybody.
  4. Then drive by way of your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead and return to the beginning place.
  5. At the highest of the only leg deadlift, step your proper leg again right into a curtsy lunge (proper knee ought to meet left calf), proper knee lowers in direction of the mat. Lower your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  6. Then squeeze your left glute, driving your again, proper leg ahead as you stand as much as the beginning place. Repeat this sequence.

V-Walk Front to Back

Targets: The hips, hip flexors, gluteus medius, quads and hamstrings.

woman performing banded v-walks from the front to back with a booty band

How To Do A V-Walk Front to Back

  1. Place the resistance band on the shin/calf space; roughly six inches under the knees. Stand together with your ft barely wider than your hips to create pressure throughout the band.
  2. Bend on the knees to discover a loaded squat place.
  3. Take a step ahead, stepping your proper foot out large in entrance of you to stretch the band and create pressure.
  4. Then, take one other step ahead, stepping your left foot out large to stretch the band and create extra pressure.
  5. Take one other step ahead together with your proper foot and one other step ahead together with your left foot, retaining fixed pressure on the band.
  6. Then, reverse your route taking steps again. Step large every time, retaining fixed pressure on the band.
  7. Think of stepping as large as your yoga mat. Repeat this entrance/again motion.

Plank to Bear Crawl and Band Open

Targets: Quads (high your thighs), abs, core, shoulders, again and triceps.

woman performing a plank to bear crawl and resistance band open

How To Do Plank to Bear Crawl and Band Open

  1. Place the booty band about six inches above your knees. Start in excessive plank place together with your shoulders stacked over your wrists; fingers shoulder width aside. Pull your kneecaps up in direction of your stomach and push your heels in direction of the wall behind you.
  2. Find a bear crawl place by leaping your ft in to a desk high place on all fours. Shoulders are nonetheless stacked over wrists, now hips are stacked over knees (knees are lifted off the mat, abs and core are engaged).
  3. While holding a steady bear crawl, drive the knees out to carry out a band open, growing pressure on the band.
  4. With management, pull the knees again into bear crawl and bounce again to excessive plank (beginning place).

Pin this Booty Band Workout:

20 Minute Booty Band Workout

This put up consists of affiliate hyperlinks. I do earn a fee for merchandise bought utilizing these hyperlinks (at no extra price to you). Thank you for supporting Nourish Move Love, making the content material you see on this weblog doable.



Source link

Direct Your Visitors to a Clear Action at the Bottom of the Page