WORK THAT BOOTY🍑 | My 5 Fave Workout Moves with the Band!

One of my fitness goals for 2019 was to try to step outside my comfort zone with equipment at the gym. To try challenging weights, machines I’ve never done, and things like that. I think it’s a great way to challenges your body and learn a new skill at the same time.

About a month ago, I got these bands and have been trying to incorporate them into my workout routine at least once a week or twice a week. And I thought I would share a few of my favourite moves to get that booty burning!

Here’s the workout: 

5 moves + 2 rounds.

Ankle Jumping Jacks- 20 reps

  • Place the band around your ankles.

  • Stand in quarter-squat position (a shallower squat), with your feet about hip-width apart, hands at your chest. 

  • Jump your feet out and in for 1 re.

  • Do 20 reps 

TIP: Try not to let your body pop up too high, and land with your weight mostly in your heels to feel that booty working! 

Band Walks- 20 reps back & forth 

  • Place the band around your ankles. 

  • Stand with your feet hip-width apart. Bend your knees and hinge forward at the hips, keeping your abs engaged and glutes tight. 

  • Take 10 steps forward.

  • Take 10 steps backward. That’s 20 reps.

    TIP: Keep your back flat and shoulders back so you’re not hunching over! 

Standing Glute Kicks- 20 reps per side

  • Place the band around your ankles.

  • With your hands at your chest, shift all your weight into the left leg and place your right toes on the ground about an inch diagonally behind your left heel, so there’s tension in the band. 

  • Squeeze your abs and tuck your pelvis under as you kick your right leg back a few inches. Keep the knee straight!

    TIP: This is not a big movement. If you feel your lower back arching when you kick, make the movement smaller. Try not to put any weight in the leg that’s kicking as it comes back down to the ground. 

Squat to Lateral Leg Lists- 20 reps 

  • Place the band just above your knees. 

  • Stand with your feet hip-width apart, with your hands at your chest or on your hips. 

  • Bend your knees and push your butt back to lower into a squat.

  • Stand back up and lift your right leg out to the side, keeping your knee straight. 

  • Return your right leg to the floor.

  • Squat again. This time when you stand back up, you’re gonna lift your left leg out to the side, keeping your knee straight. 

  • Return your left leg to the floor. That’s 1 rep. 

  • Do 20 reps, alternating sides. 

TIP: You will feel your abs working if you keep it engaged the whole time doing this move. Make sure to keep your chest lifted and that you’re not arching or rounding your back. 

Donkey Kicks-  20 reps per side 

  • Loop the band around the bottom of your left food and right ankle. 

  • Start on all fours with your knees under your hips and hands under your shoulders. 

  • Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top. 

  • Return your left left to the floor for 1 rep. 

  • Continue on the same side for 20 reps. 

  • Switch sides and repeat. 

TIP: The longer you hold you leg at the top, the longer the muscle is under tension- which forces your glute to work harder! Also, keep your other foot flexed while doing this move for better support! 

I suggest incorporating this into your workout routine at least two times a week. You can also pick two moves to do before a lower-body workout to warm up and activate your glutes. If I’m working out by myself, no classes, and I’m working my glutes, I will always work the band, every single time! 

Nicole O'Brien