15-Minute Lower Body Resistance Band Loop Superset Workout

Resistance Band Loop Superset Workout -- focus is on butt & thighs, only 15 minutes longThis whole YouTube thing has been quite the learning experience. I got a wireless mic so that I could stop doing voiceovers (the mic on my digital camera just does NOT cut it), and it’s a huge advancement, but with it has come a whole new set of challenges. It picks my voice up clearly which is great but it also picks up my breathing which, halfway through these workouts, is much like that of Darth Vader. And then there’s the struggle of securely attaching the mic to my clothes without it slipping out or getting in the way. Not sure if this workout video is a step forward or back, but it’s been fun for me to self-learn the video-making process. I appreciate you all bearing with my not-so-professional videos. One day they’ll be kickass and I’ll look back on these first months and laugh … I hope. 😉

15-Minute Lower Body Resistance Band Loop Superset Workout

Equipment I Used:

  • Interval timer – I used this iPhone app but if you’re looking for a separate timer, the Gymboss MiniMax lets you create multiple-interval workouts
  • Resistance band loop – I recently bought this set of five loops so that’d I’d have a variety of resistance loads to choose from (only $10) and am using the heaviest option for this workout
  • Exercise mat
  • Something to help you balance (chair, wall, table, etc.)

A superset is two exercises performed back-to-back. There are lots of ways to couple moves; today we’re going to pair a high(er) impact move (think big movements and jumping) with a smaller, more controlled pulse or lift. For each superset: Exercise 1 for 30 seconds + Exercise 2 for 30 seconds + Rest for 10 seconds x4. Don’t rest between exercises in the set. Once you finish four rounds of the first superset, move onto the second (rest for 30 seconds in between supersets).

Resistance Band Loop Superset Workout -- focus is on butt & thighs, only 15 minutes long

SUPERSET 1

30 seconds each exercise back to back + rest 10 seconds after finishing both moves x4

  • Squat Jacks | Start in a low squat position with feet wide, band around your thighs above your knees. Staying low in a squat, jump your feet in close together and then jump your feet out wide again to the starting position. Every time your feet jump wide, touch the floor with your hand, alternating hands each time. This just keeps you in check to ensure you’re staying low.
  • Hip Bridge – alternate between dips and pulses | Each time you come to this move, alternate between a full range hip bridge dip and a bridge hold at the top with a little pulse combo. For the dip: lay on your back, heels under your knees and lift your hips up into a bridge position and then back down to a hover. Actively press out against the band as you do this. Squeeze into the base of your seat as you lift the hips, rather than just arching the low back. For the pulse combo, hold the hip bridge at the top and pulse the knees out wide and then the hips up high, back and forth.

SUPERSET 2

30 seconds each exercise back to back + rest 10 seconds after finishing both moves x4

  • Side to Side Step with Squat Jump | Start in a low squat and staying low, step to the right three times, do a jump squat, land low and repeat, stepping to the left this time. You want to keep tension on the bungee as you do these so don’t let your knees come together too narrowly.
  • Standing Angled Leg Lift (alternate legs each round)| Stand facing a chair/bar/wall and place your hands lightly on it for support. Lean forward slightly with your upper body, keeping your core engaged (this is going to help you stay out of your low back and more easily target the glutes). From here, lift your right leg up and back, keeping the leg straight. Rotate your thigh bone outward so that toes angle out. Square your hips so that both hip bones point forward. From here, lift your right leg up and back. This will be a relatively small movement. Make sure your standing knee is soft and not locked out.

SUPERSET 3

30 seconds each exercise back to back + rest 10 seconds after finishing both moves x4

  • Cowboy Walk (4 up, 4 back) with Squat Jump | Picture how cowboys walk in the old movies, kinda swinging their legs out as they step forward. You’re going to do that staying low in a squat. Walk four steps forward, four steps backwards, and then do a jump squat, landing back down low and starting from the top.
  • Clamshell (alternate legs each round) | Lay on your side and rest your head on your bottom arm. You want a straight spine so squeeze the core, lifting the waist away from the floor a bit. Bend your knees at about a 45 degree angle and keeping the toes touching, rotate the top knee up and open. Keep your hips stacked one on top of the other as you do this (it’s really easy to roll open–don’t!). This should be a small movement, keeping tension on the resistance band the entire time.

Resistance Band Loop Superset Workout -- focus is on butt & thighs, only 15 minutes long

WEARING | leggings c/o Nualime (also love this twisted floral pattern) // Nike tank // adidas sneakers

Let me know if you try this workout! And back to YouTube–who are your favorite YouTubers to follow?? I need suggestions!

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Comments

  1. Hey Nicole! I’ve become a recent fan of your blog, and I have a simple request. Could you make a downloadable workout guide for your exercise posts? The images you post for how to do each exercise are great, but they don’t print very well. They either show up really small or get chopped off or they’re just difficult to work with. I noticed that you’re a fan of the TIU girls and basically that’s where I’m getting the idea from. It would be so nice and so helpful. Can’t wait to see more posts!

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