10 Minute Booty Burnin' Band Workout
/This Booty Burnin’ Band Workout will lift and tone your booty in only 10 minutes! All you need are circle resistance and you're good to go!
I LOVE a good booty workout. I mean seriously...who doesn't want a poppin' booty?
I’ve found then when working my booty with resistance bands, I get quick and effective results without needing to use heavy weights at the gym.
These bands are so effective because they come in a variety of tensions which equal different amounts of weight. For example, my “heavy” red resistance band is equal to 16-27 lbs. How awesome is that?!
I also love that these bands fit into all my bags, even my small purse, which makes them super convenient to use when traveling or on-the-go. It’s like having a set of 10 different weights in my pocket, without the hassle of lugging them around.
They cost between $5-$20 for a set of 4-6 bands. My favorite bands are 4 Kor Fitness Bands. You can find them on Amazon here.
*I'm NOT paid to promote this brand. I just really like them :)*
Follow me on Instagram and post a pic of you doing your booty band workout with the hashtag #live2thriveKS so I can see your progress. ♥
The Workout
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I recommend doing this booty burnin' workout at least once a week. All you need are circle resistance bands and you're good to go!
My favorite bands are 4 Kor Fitness Bands. You can find them on Amazon here.
*I'm NOT paid to promote this brand. I just really like them :)*
I recommend using a heavy band for this workout. Complete 3 rounds of this workout with a 10-15 break between rounds.
NO BREAKS BETWEEN EXERCISES! Unless you need one of course ;) Just try to keep your breaks short to keep your heart rate elevated!
This workout will take 10 minutes from start to finish.
Now go get your #bootygainz!
1. 15 Squat Jumps- Place the band about 1 inch above your ankles. Get into a squat stance with your feet hip distance..
Jump out and in landing into a squat position stretching the band. Complete 15 reps.
*MODIFICATION*- Move the band above your knees. Remove the jump and do full-range squats pulling the band apart.
2. 15 Standing Kickback Pulses- Keeping the band about 1 inch above your ankles, stagger your feet so one foot is forward and one foot is backward. If needed, hold onto a chair in front of you or place one hand on a wall.
Flex your back foot and lift and lower your leg back leg, pulsing and keeping it straight. Your standing leg is slightly bent throughout this exercise. Complete 15 reps on each leg.
*MODIFICATION*- Hold onto a chair in front of you or place one hand on a wall to maintain balance.
3. 15 Clam Openers- Place the band about 1 inch above your knees.
Get into a tabletop position, with your hands beneath your shoulders and your knees beneath your hips. Lift and lower one leg to the side, pulling the band apart. Complete 15 reps on each leg.
*MODIFICATION*- Use a lighter band
4. 15 Bridges with a Band Pull- Keep the band about 1 inch above your knees. Lay flat on your back and walk your heels in until your fingertips can brush them. Place your feet hip distance apart with your toes pointing straight forward.
Place your arms flat on the mat, squeezing your shoulder blades back and down. Inhale and lift your hips as high as they will go, pulling the band apart. Lower back down and repeat for 15 reps.
