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.

 

 

 

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Heather

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Lower Body Barbell Workout | At Home or Gym

lowr body barbell workout

Legs Barbell Workout

 

Hey, there Foxy Nation! This week I have a killer lower body barbell workout for you to try at the gym. Or maybe you have a barbell laying around in your garage. We are hitting the quads, hamstrings, and glutes with super traditional exercises. You don’t need to focus on isolation exercises to build lean muscle. Stick to the compound workouts!

I hope you enjoy the workout feel free to workout with me in the video below.

 

lower body barbell workout

Squats

 

1. Start nice and tall with your feet slightly wider than shoulder-width apart

 2. Keep your spine in a straight line by making sure you keep your head looking forward. And keep that core tight

3. Push your hips back so that your knees are at a 90-degree angle and your thighs are parallel with the ground

4. Pause for a second at the bottom of the motion and then push through your heels to bring yourself up

 

 

 

 

lower body barbell workout

Squat Jumps

 

1. Again, stand with your back straight and neutral

2. After you lower yourself down with your hips, explode up towards the ceiling

3. Once your feet touch the ground again, immediately jump up again

 

 

 

lower body barbell workout

Reverse Lunges

 

1. Get in the starting position with your feet about shoulder-width apart and your chest up

2. Take a step back with your right leg and push your hips back until your body lowers.

  1. Your knee should be almost touching the ground before you return to the starting position. Put your weight in the heel of that front leg to bring you back to the start.

4. Repeat all the reps on one leg before moving on to the opposite leg

 

 

 

lower body barbell workout

 

Glute Bridges

 

1. Start on the floor with your feet pointed out about hip-width apart and your back flat on the floor. You can lower your arms down by your sides

2. Use your glutes to lift your hips up off the ground. And squeeze at the top of the movement

3. Lower yourself back down and repeat for 12 reps.

 

 

lower body barbell workout

 

Deadlifts

 

1. Place your feet hip-width apart & directly in the center underneath the barbell

2. Inhale as you lower your hips until your shins touch the bar

3.  Keep your chest up and your head looking forward as you drive through your heels to move the weight up

4. Bend your hips to lower the bar back down to the floor

 

 

 

 

What is your favorite leg exercise?  

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Heather

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Quick Abs Circuit | 3-Minute Workout

quick abs

Quick Abs At Home

What’s up guys? I realize that I haven’t posted a workout in a while, so here is a quick 3-minute ab workout you can do at home. I don’t believe that everyone has the same 24 hours in a day. A single mother working 3 jobs does not have the same amount of time to dedicate to exercise as a college student working part-time. I’m sorry, but it’s true. That’s why there are super short workouts you can bang out before you hop in the shower. You can also wake up a few minutes earlier every morning and cross out a quick workout off your to-do list.

I have broken everything down in the quick abs circuit video. I hope you guys enjoy and please share and subscribe to join my tribe. Shoot for 30-45 seconds each exercise and try at least 2 rounds. The more you repeat the circuit, the more results you will see. Just make sure to incorporate cardio and protein! Let me know in the comments if you gave this workout a try. You got this!

 

The Workout:

Push To Plank

Mountain Climbers

Russian Twists

Starfish Crunches

Heel Touches

Leg Lifts

Bicycle Crunches

 

 

 

What is your favorite way to train abs?  

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Heather

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