I’m always in search of new ways to train. Consistently switching things up keeps my motivation up and my progress on the fast track. The last few weeks, I’ve been experimenting with a portable, highly effective tool–resistance bands.
Like free weights, bands can help you build lean muscle and endurance. However, bands have some unique characteristics, making them especially effective for lower body work. Specifically, because bands don’t rely on gravity for resistance, you can effectively perform horizontal movements that tone outer thighs and glutes. Second, bands offer continuous resistance throughout an exercise, which results in a great burn.
These two benefits inspired me to put together a killer glute/hamstring circuit using resistance bands. This circuit can be used in three ways:
PRE-FATIGUE. Do this circuit before you begin your glute/hamstring weight training to ensure that the muscles are activated and ready to work.
FINISHING SET. End your leg/glute workout with this circuit to give your muscles a final blast.
AT HOME OR ON THE ROAD. Because bands are so inexpensive ($5 – $25) and portable, you can take this workout on the road or do it at home when you can’t get to the gym.
BURN IT OUT – JB’s Butt & Hamstring Band Circuit
Left Lateral Walk x 30 steps*
Squats with Band x 30 reps
Right Lateral Walk x 30 steps*
Squat with Band x 30 reps
Backwards Duck Walk x 20 steps, each leg*
Glute Pulses x 30 reps, each leg
Backwards Duck Walk x 20 steps, each leg*
Glute Pulses x 30 reps, each leg
* Or the length of a long hallway
EXERCISE DESCRIPTIONS
Lateral Walk
With the band around your ankles, stand with your legs about shoulder width (or the width where you start feeling tension in the band). Then, keeping your knees slightly bent, lift one foot and step sideways. Feet should now be more than shoulder-width apart. Move the other foot in just a bit so that feet are back to shoulder width. Repeat.
NOTE: Do not release the tension in the band— you want to feel the outer thigh and glute engaged throughout the entire exercise.
Squats with Band
With the band around your ankles, stand with your legs a little farther than shoulder width. Keeping your stance strong and stable, perform bodyweight squats (full range of motion) for the specified reps.
Backwards Duck Walk
Begin with the band around your ankles and your feet shoulder width apart. Then, lower your body into a squat position. With the right foot, take a diagonal step to the back. Your body will now be on a slight diagonal to the right. Now, with the left foot, take a diagonal step to the back. Continue alternating steps until all reps are complete.
NOTE: Do not release the tension in the band and maintain the squat position throughout the entire exercise.
Glute Pulses
With the band around your ankles, kick one foot back as high as you can and squeeze the glute hard. Lower the leg about halfway, keeping tension in glute, and then raise it back up. Complete all reps on one side before switching to the other.
Push Toward Your Best
If you aspire to transform your body, going through the motions just doesn’t cut it. Our bodies easily adapt and progress slows (sometimes to a halt). You have to break out of your routine and continually challenge your body. This could mean increasing weight or reps, changing exercises or training methods and/or just bringing more intensity to your sessions. Not only will this enable you to make more progress faster, you will have fun with the challenge. So, don’t accept good enough when you want your best. Keep pushing–your best is waiting.
Hit me up on Facebook and Twitter or leave me a note below— I love hearing from you. Let me know what you think of this YOUR BEST and what topics you would like for me to cover in the future.
