See what bands can do for your legs and butt!
Last week we challenged you with an intense arm workout. This week we’re focusing on tightening that butt and toning those legs. This legs and butt workout is Part II of our 4-Week Resistance Bands Challenge.
Equipment Needed: resistance band, interval timer, yoga mat or soft surface
Equipment Recommended: Interval Timer (Gymboss is a free app download), Black Mountain Resistance Band Set
What to Do: Below are instructional videos explaining the main movements you’ll rely on in these workouts. Once you watch them, the movements will eventually flow. Resistance bands provide a different type of burn, so don’t let the light weight fool you. If this is your first time using bands, go easy at first to get a feel for the controlled motion. If you want to increase the resistance on certain workouts, widen your stance. To decrease the resistance without jumping down a full band, use one foot and center it. Always bend slightly at the knees and keep your core tight. It is also important that you control your motion when moving down. Instead of letting gravity bring you down, perform a nice, controlled movement, allowing full control of the band. That will make all the difference! For best results, do this workout twice each week.
Please Note: If you have purchased new resistance bands, some need to be broken in and are challenging initially. Start with a lighter weight band and build up to a more challenging band.
Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds
1.Squats – 1 minute
2. Lunges with Kickback – 1 minute each side
3. Squat with Side Leg Lift – 1 minute each side
4. Lunge Pulse – 1 minute each side
5. Single Leg Bridge – 1 minute each leg
Lunges With Kickback
Squat with Side Leg Lift
Single Leg Bridge
Why not complete our 30-Day Clean Eating Challenge. An amazing routine needs an amazing meal plan to show off those results you’ve worked hard for.
Check out our previous Resistance Bands Challenge:
4 Week Resistance Bands Challenge: Week 1 – Arms
View the remaining Resistance Band Challenges below:
4 Week Resistance Bands Challenge: Week 3 – Chest & Back
4 Week Resistance Bands Challenge: Week 4 – Core