Booty bands are such an awesome way to get a killer workout. I love them because you can do just about anything with them and they are so convenient to take on the go, add to your gym bag, purse or suitcase. For those, like me, who do not work out in a gym, they are a great way to add resistance for that killer burn without having to use cable machines or machines in general! When you think of booty bands, one may think they are only meant to work your booty but they absolutely are not! Let me show you some creative fun ways I like to use a booty band to work the entire body. Join me for this fun circuit workout using nothing but a booty band! Dig deep, have fun and let’s rock this circuit!
Kneeling Band Hip Thrusts – Start in a kneeling position with a booty band around your quads, and your legs spread open about shoulder-width distance to allow there to be resistance from the band. Keeping your legs at hips-width distance, sit back until your glutes are hovering just above your heels and then come back up to the starting position, thrusting your hips forward and squeezing your glutes at the top of the rep. Repeat until you have completed 15 reps.
Plank Alternating Leg Extensions – Place a booty band just above your knees. Then get into the top of a push-up with your feet about shoulder-width distance apart. Keeping your core engaged and heel flexed, lift one foot up toward the sky, lower then repeat on the other side. Alternate lifting one foot at a time until you have completed 10 reps on each side.
Plank Knee to Elbow – Place a booty band just above your knees. Then get into the top of a push-up with your feet about shoulder-width distance apart. Keeping your core engaged, bring your right knee toward your right elbow and then back to the starting position. Repeat the movement until you have completed 10 knees to elbows, then repeat on the other side.
Wide-Banded Flutter Kicks – Start lying on your back with the booty band about 6 inches above your knees. Place your palms on the mat, just under your glutes. Lift your legs about 2 feet off the ground while pressing your lower back into the mat. Keep your legs straight as you rhythmically raise one leg up toward the sky, then flutter your legs up and down until you have completed 20 flutter kicks on each side.
Banded Sit-Ups – Start seated on the ground with a booty band in the crease of your knees and feet about hips-width distance apart. Hold on to the band with both hands and lower your back toward the mat. Keeping a firm hold on the band, use it to guide you back to the top of a sit-up, keeping your feet planted the entire time. Repeat until you have completed 15 sit-ups.
G-Tip: Be sure to keep your feet planted and allow yourself to slowly and mindfully come up to a seated position and slowly lower down toward the mat. This is not a fast movement for momentum; it’s more of a slow and controlled sit-up.
Banded Straight-Leg Deadlifts – Start with your feet about shoulder-width distance apart and band under your toes. With your arms straight and knees slightly bent, allow your upper body to fall forward, keeping your chest lifted and shoulders back. When you feel a nice stretch in the back of your legs, engage your glutes then lift your upper body back up about 8 inches or so. Repeat until you have completed 15 reps.
G-Tip: This is not a complete deadlift where you come all the way up to a stand. This exercise is meant to be a mini deadlift or pulse deadlift where you are only coming up about 6-8 inches, so you are feeling complete engagement in your glutes and hamstrings throughout the movement.
Banded Bent-Over Rear Delt Rows – Start kneeling with a band beneath one knee. Lean forward slightly and hold on to the band with both hands with your elbows facing out (not back). Lift your elbows up toward the sky then lower them back down toward the mat. Repeat the movement until you have completed 10 rear delt rows.
Single-Leg Biceps Curls – Start kneeling with a band beneath one knee. Lean forward slightly and hold on to the band with both hands. Allow your elbows to hug your body while you perform a biceps curl. Repeat until you have completed 15 curls.
Rest and repeat the circuit 1-2x.
Dig Deep and Enjoy!
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Gina Aliotti’s simple and EFFECTIVE “no gym necessary” workouts will keep you motivated with a new challenge each month. November’s challenge is the Tabata Plank Challenge: Thanks & Planks – 30 Days, 30 Plank Variations. Crush your core goals this holiday season. For more information, visit https://ginaaliotti.com/product/vip-membership