Do-Anywhere Resistance Band Butt workout

Spring is coming in for all our northern friends and for all the ladies in the southern hemisphere, the afternoons still get quite warm and sunny. So it seems like the perfect time for an outdoor workout. And even better, an outdoor butt workout. With resistance bands! Can you spell ‘G-A-I-N-S’ ???

And if you don’t have resistance bands, then you are in luck because you can still perform these exercises without them for a visibly tighter and toned butt after 4 weeks of doing this workout twice a week. Yes, only 1 month.

You literally have No Excuses not to start!

Directions: Warm up with five minutes of light cardio, then perform these seven-exercises according to the specified sets and repetitions. Cool down with three minutes of stretching.

Squat Jumps | 4 x 15

  • Put the resistance band around your thighs.
  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, then engage your core and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Wide Squat with Pulse | 4 x 10

  • Put the resistance band around your thighs.
  • Start in second position, with your legs opened wide to the sides and your toes turned slightly outward.
  • Squeezing your glutes, rise up about 2-3 inches, and then lower. This is one ‘pulse‘.
  • Complete 2 pulses then return to the standing position and repeat the movement.

Straight Leg Kickback | 4 x 10 per side

  • Put the resistance band around your thighs.
  • Hold on to a bench or chair.
  • While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly “kick” the working leg back.
  • Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
  • Repeat for the recommended amount of repetitions.
  • Switch legs and repeat the movement on the other side.

Single-leg Glute Bridge | 4 x 15 per side

  • Lay on the floor with your feet flat and knees bent.
  • Put the resistance band around your thighs.
  • Raise one leg off of the ground, pulling the knee to your chest.
  • This will be your starting position.
  • Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
  • Repeat for the recommended amount of repetitions.
  • Switch legs and repeat the movement on the other side.

Fire Hydrant | 4 x 15 per side

  • Put the resistance band around your thighs.
  • Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keep your back and neck straight.
  • Keeping your knee bent, raise your right leg out to the side until your thigh is parallel to the floor. Keep your pelvis stable.
  • Slowly lower your leg back to starting position.
  • Repeat for the recommended amount of repetitions.
  • Switch legs and repeat the movement on the other side.

Plank with Leg Lift | 3 x 10 per side

  • Put the resistance band around your ankles.
  • Begin in the top of a pushup position with your hands directly beneath your shoulders.
  • Your body should form a straight line from your shoulders to your ankles.
  • Tighten your abs and lift one leg off the ground until it’s at hip height, pausing for a moment before returning to the starting position.
  • Repeat for the recommended amount of repetitions.
  • Switch legs and repeat the movement on the other side.

Lateral Band Walk | 4 x 5 steps per side

  • Put the resistance band around your ankles.
  • Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up.
  • Staying low, take a slow, lateral step.
  • Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band.
  • Repeat for the recommended amount of repetitions.

3-Phase Squat Jump | 2 x 8 full jumps

  • Put the resistance band around your thighs.
  • Stand with your feet together.
  • Start by doing a regular squat, then engage your core and jump up explosively.
  • Land with feet shoulder-width apart then jump up again.
  • Then land with feet farther than shoulder-width apart and jump up.
  • Land with feet together. This is one full jump.
  • Repeat for the recommended amount of repetitions.

 

Post Author: DesRay Ashen

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