Burning Bands

HIIT The Legs & Booty

This week’s FIRE IT UP cardio is going to rock your booty with resistance bands! This routine is made up of three different exercise using bands that you can find at your gym or any local or online sports store. I choose the medium/light resistance bands to enable full range of motion for each movement and to not put too much stress on the knee joint.

Step 1 – BAND POP SQUAT

Starting with feet shoulder width apart and the band secured around your ankles, jump out into a wide squat and then hop back to the start position. Repeat 12 times. Make sure to not let your feet come completely together to keep tension in the band and glutes. Also, do not let the knees cave inward—keep them in line with the ankles.

Step 2 – BAND LATERAL WALKS

Next, beginning with your feet shoulder width apart to get tension in the band, step 12 times in one direction. Knees stay slightly bent while leaning slightly forward. Repeat again for 12 steps in the opposite direction.

Step 3 – BAND PLANK JACK

Lastly, crouch down and hop your feet out behind you to get into a plank position. Hop your feet out and in for a total of 12 Plank Jacks. Keep your core tight and your hands positioned right beneath your shoulders

Repeat these steps for as many rounds as you can in 20 minutes! It’ll shock you body and no doubt give you a good sweat in a short amount of time—not to mention a fantastic leg and booty burn! Good luck!

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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