Banded Booty Circuit

At Home Booty Banded Circuit

 

Let me start off by saying that everyone should own resistance bands. You can convienently travel with them, they’re cheap, and you can use them anywhere. I especially love them for my glutes. A lot of people (like myself) are quad dominant, which is a good indication of weak hips. To fix this, we need to be feeling certain exercises in our glutes using mind-muscle connection.

You don’t have to step foot in a gym in order to build your boooty. Hitting a PR of 250 on squats simply isn’t the only way to grow the peach. You can use your bodyweight, a resistance band, or lift dumbbells and accompany them with higher reps to train the glutes effectively at home.

It’s key to perform an exercise with great form and technique before you add weights. This helps reduce the risk of injury and maximize your gains. We want to focus on the muscles we are training before adding heavier resistance.

And if you are weight training, these exercises are also great ways to activate your glutes before you work them.

 

banded booty circuit

Banded Squats

I like to place my resistance band a little above my knees. I also walk my feet out to a pretty wide, sumo stance. Drive your hips back towards the floor as low as you can go. Focus on driving your knees outward as you lower into a squat. This will target the GLUTE muscles. The added resistance around your legs will help activate the glutes even more by putting pressure on the knees.

 

 

banded booty circuit

Lateral Band Walks

Again, I like putting the band around just above my knees. you can also place it around your lower legs, but the size of my band works best around my thighs. With your feet shoulder- width apart, slightly bend at the knees and hips. This is our starting position. Make sure you stay low and take your time each step you take to the side. Also keep your head and chest up. You will feel this most in your glutes if you push off with the foot that isn’t leading. Then switch to the opposite direction.

 

banded circuit

Bounce Squats

We’re following the same idea as the banded squats, only this time we are going to add in pulses. So stay low and keep bouncing!

 

Banded Standing Kickbacks

Start by standing facing a wall for support. Place the band around your ankles and keep your legs straight. Extend your right leg behind you and squeeze your glutes as you lift your leg. Slowly lower your leg to the starting position and repeat for 15-20 reps. Once you complete all the reps on one side, switch to your left leg.

 

Donkey Kicks

Get on all fours, preferably on a mat. Make sure your shoulders are directly above your wrists and hips above your knees. Keep your back straight as you flex one foot and lift your knee up to be parallel with your hip. Pause at the top of the movement and slowly lower your knee. Once you have done all the reps on one side, switch legs!

 

Fire Hydrants

Since we are already on the floor, we’ll move on to fire hydrants. Staying in that table top position, keep your knee bent and raise one leg out to the side. Once your thigh is in line with your hip, pause for a second and slowly lower your leg down to the starting position. Repeat your reps on the opposite leg.

 

 

 

How do you get in your protein?

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Peace & Love,

Heather

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Body Weight Blast Challenge | Day 5 | Legs Exercise Guide

legs exercise

Body Weight Blast Challenge | Legs Exercise Guide

 

Hello! We have made it to day 5, so here we go. If you haven’t yet, go check out day 1-4. Today’s workout is all about strengthening and toning those legs. Again, we are only doing body weight exercises for this circuit. 20-40 seconds of each exercise and if you can repeat this workout 1-2 more times, you go girl! Now, let’s get started.

 

 

legs exercise

Sumo Squats

1. Stand up straight with your toes pointed out slightly and your feet wider than shoulder-width apart.

2. Drive your hips backward like you are trying to sit in a chair. Keep your chest up, and try to keep your knees from going over your toes.

3. Once you reach the top, squeeze your booty and then slowly lower yourself down.

4. Repeat for 20-40 seconds!

 

 

 

 

legs exercise

Jump Squats

1. Get into that same squat position. Keep your elbows bent and your arms in front of you.

2. Press your feet into the ground, then explode up towards the sky. Use your arms to help push you higher off the ground.

3. Land as soft as you can on your toes and keep repeating the motion for 20-40 seconds.

 

 

legs exercise

Reverse Lunge to Curtsy Lunge

1. Find your length again, and stand nice and tall.

2. Step your right leg behind you and lunge.

3. You have options. You can take a step back to center, and then perform a curtsy lunge by crossing your right leg behind your left leg. Or you can go from the reverse lunge position and cross your right leg from there.

4. Repeat one leg for 20-40 seconds and then switch to your left leg.

 

 

 

 

legs exercise

High Knees

1. Okay, so stand with your feet shoulder-width apart… again. (Surprise, surprise) You can keep your hands hovering face down near the level of your belly button.

2. Drive one knee up at a time to meet your hands and keep alternating. Make sure to stay on the balls of your feet. And, you know we’re here for 20-40 seconds. Push yourself!

 

 

 

 

legs exercise

Glute Bridges

1. Now, we’re taking it down to the floor. Lie with your back on the mat. Bend your knees, but keep your feet flat on the ground.

2. You can place your hands down at your sides with your palms facing the mat.

3. Lift your hips high off the ground and squeeze your booty at the top of the movement.

4. Pause for a second and then lower yourself down to the starting position.

5. Repeat for 20-40 seconds! Don’t worry, we’re almost done.

 

 

 

 

legs exercise

Donkey Kicks

1. Get in a table top position with your wrists underneath your shoulders and knees under your hips.

2. Flex your right foot and lift your knee up to be in line with your hip. Focus on keeping your right knee bent at a 90 degree angle.

3. Once your reach the top, lower the knee without touching your mat and repeat for 20-40 seconds.

4. Switch legs once the time is up!

 

 

 

 

legs exercise

Fire Hydrants

1. Stay in that all fours position and keep that neck straight.

2. Raise your right leg out to the side, while keeping your knee bent, until your thigh is in line with your hip.

3. Lower your leg back down slowly to the starting position and keep going for 20-40 seconds.

4. Now, repeat on the left leg and you’re done!

 

 

 

 

What’s your favorite body weight legs exercise?

Join in on the Body Weight Blast Challenge so you don’t miss out on Day 6! Don’t forget to share and subscribe.

Peace & Love,

Heather

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