30-Minute Low Body Workout (Glutes) with Resistance Band Loop + Med Ball

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & IronHope you all had a great weekend! I spent mine on Nantucket, and even though it was a little chilly, it felt like an unofficial kickoff to summer. We rented bikes, hung out with friends, did lots of eating and drinking outside in the sun—it was wonderful. And after a few days of relaxing, I am craving a good sweat! This 30-minute low body workout will pay extra attention to the glutes (my bum was sore for two days after filming it).

30-Minute Low Body Workout (Glutes)

Equipment I Used:

This workout is broken up into three circuits. The first two circuits use a resistance band loop for low-impact, targeted exercises for the glutes. The third and final is a HIIT circuit using a medicine ball to target the lower body with high(er) impact exercises. Rest for 30 seconds in between each circuit.

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & Iron

Resistance Band Loop Circuit 1: Tabletop Exercises

Do each of the exercises for 30 seconds, moving one right to the next without rest in between. Go through the four exercises twice. First on the right, then on the left.

  • Donkey Kick Pulses | In tabletop position with your hands stacked under shoulders and knees under hips, engage your core and bring your right foot up so that the knee is bent and around hip height. The resistance band should be around your left ankle as an anchor and your right foot. In this position, pulse your right leg up and down a couple inches, keeping tension on the band.
  • Straight Leg Lifts Up + Out | Straighten out your leg at about hip height. From here, lift the leg up then swing it out to the side with control, back to center, and then lower back to starting position. These are small, controlled movements. Keep the top of the foot pointing to the floor the whole time and the hips square.
  • Spider Crunch with Pulses | From tabletop position, lower onto your left forearm so that your upper body is stacked open. Your right kneecap and toes should face the wall, not the floor. Start with your right leg straight and then crunch the knee in to your shoulder and back out straight. Do three straight-leg pulses here. You’ll be targeting the right side but your left glutes need to work as well. Try to keep your left hip stacked over your left knee as best as you can. If you have super tight hips, this can be a tough one. Try doing it laying on your side instead to modify.
  • Tabletop Plank Jacks | Start in a plank position with the resistance band a couple inches above your ankles. Jump your feet out wide (like a horizontal jumping jack), back to center plank, and then bend your knees and hop your feet forward so that you land in a hovering tabletop position (knees under hips hovering a couple inches off the floor).

Resistance Band Loop Circuit 2: Standing Exercises

Do each of the exercises for 30 seconds, moving one right to the next without rest in between. Go through the four exercises twice. First on the right, then on the left.

  • Out-turned Straight Leg Pulses | Stand with the resistance band a couple inches above your ankles and your hips pointing forward. Your right leg should be straight, extended behind you at an angle and rotated outward. Keep a soft bend to your left knee. From here, pulse the right leg up and out.
  • Deadlifts | Square your hips to the floor. Keep that mini-bend to the left knee and your core engaged as you tilt forward as if your body is a seesaw. Come back upright with control until your right toes lightly tap the floor.
  • Deadlift Pulses | Hold the tilted position and pulse your back right leg up and down a couple inches.
  • Popcorn Squats | Jump your feet out wide as you sink into a squat and touch the floor with one hand. Jump your feet together as you come upright and then repeat, touching the floor with the other hand.

REPEAT CIRCUIT 1 + CIRCUIT 2

Repeat the two circuits, this time starting on the left side and then the right side.

Circuit 3: Med Ball HIIT

For your final circuit, you’ll do 15 rounds of 30 seconds of work and 10 seconds of rest. You’ll have five medicine ball exercises that you’ll go through three times. It will take 10 minutes in total.

  • Jump Lunge Scoops | Start in a split-stance lunge position, one foot planted on the ground in front, the ball of the other foot planted behind you, both knees at opposing 90-degree angles. Holding the med ball in both hands overhead, do a jump lunge, switching your feet midair and landing back in a lunge with the other foot forward. From here, scoop the med ball down and to the outside of your front leg. Scoop it back up overhead and repeat to the other side.
  • Bottom-Half Burpees with Forward/Backward Hop | Start in a low squat position with med ball at chest. Bring med ball to the floor and jump feet back into a plank. Jump them back up into a low squat position, bring the ball back to your chest and hop backwards, staying low. Repeat, but the next time hop forward.
  • Soccer Taps | This is like high knees but as you drive your knees up, tap your foot on top of the medicine ball. Try to make physical contact with the ball each time without causing it to roll away.
  • Marching Wall Sit | Hold the med ball at chest height. Back against a wall, knees bent to 90 degrees, feet hip’s width apart. Lift one foot at a time, marching the knee up towards your chest.
  • Pivoting Low Lunge – Squat – Lunge | Pulse in a low lunge position with right foot in front and then, staying low, pivot to center and pulse in a low squat position. Finally, pivot to the other side so that the left foot is leading the lunge and pulse there. Stay low the whole time as you pulse right, center, left, center, etc.

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & Iron

WEARING | Zella leggings c/o Nordstrom // Lululemon tank (old) via thredUP ($10 off your first order with this referral link)

If you try the workout, let me know how it goes in the comments! And if you haven’t already, be sure to subscribe to my YouTube channel. 🙂

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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Links to outfit details are affiliate. I appreciate your support! 🙂

No-Squat Butt Workout (20 Minutes)

No-Squat Butt Workout -- target your glutes with these low-impact bodyweight exercises

Hopefully you guys aren’t sick of bodyweight workouts because just about all my equipment is in storage for the summer. 😉 Today’s is going to focus on the glutes, and while I love squats, we’re seeking alternative ways to reach that booty burn.

I wasn’t able to shoot the video until later in the day yesterday because it rained all morning (=terrible lighting in my apartment) so I still have some editing to do. I’ll update the post later today with the video so check back here or my YouTube channel if you’d rather follow along than use the pictorial.

No-Squat Butt Workout (20 Minutes)

As you can see in the pictures, I’m not using any equipment for this workout. That being said, if you are advanced, wear ankle weights. I wished I had worn mine for the tabletop exercises.

Workout breakdown:

  • 20 minutes long, 10 minutes per side
  • 3 circuits (each 3 minutes long)
  • For each circuit: 20 sec per exercise x3
  • Rest for 30 seconds between circuits
  • Do each circuit on the right side and then repeat the three circuits on the left. If you’re a beginner, you might want to alternate instead (Circuit 1 Right, Circuit 1 Left, Circuit 2 Right, etc.).

No-Squat Butt Workout -- target your glutes with these low-impact bodyweight exercises

Circuit 1

  • Donkey Kicks | Start on all fours: knees stacked under hips, hands stacked under shoulders. From here, you’re going to press the bottom of your right foot up towards the ceiling, squeezing that right butt cheek. Pause at the top and then lower down most of the way (don’t let the right knee come to rest on the floor). As you do these, keep a straight spine by engaging your abs, pulling the belly button in towards the spin (this will protect your low back).
  • Donkey Kick Pulses | Hold the top of your donkey kick and pulse. This is a small movement. Instead of pressing the foot up, think of just making a fist with your right butt check–that contraction creates the tiny upward pulse of the leg.
  • Dynamic Donkey Kick Extensions | With your right leg, you’re going to continue to do a donkey kick, as described above. The difference is we’re going to bring the left leg into the picture as well. Tuck your left toes and hover your left knee off the ground in a table top position. As you do the donkey kick on the right, straighten your left leg (don’t lock the knee straight though), extending up into the air. Bend the left knee back to a hover as you bring the right knee down as well. You’ll be working your right glutes still but also that left quad.

Circuit 2

  • Single-Leg Hip Bridge Lifts | Lay on your back, arms flat on the ground by your side for support, knees bent and feet flat on the floor. From here, squeeze your glutes and lift your hips a couple inches off the ground so that your butt is hovering. Lift the left foot into the air as well. Leg can be straight or knee bent at an angle (my preference because I have tight hammies). This is your starting position. From here, lower your hips to a hover and then thrust them back up into your bridge, squeezing your glutes and driving through the right heel.
  • Single-Leg Hip Bridge Pulses | Hold the top of your bridge and pulse the hips up an inch and down an inch. Create this tiny movement by squeezing into the base of your seat (picture you’re making a fist with the right butt cheek). To modify, cross your left ankle of the right knee in a figure four as you do these–I had to take this modification almost every time!
  • Single-Leg Hip Bridge Hold with Toe Tap | Hold the top of your bridge position. Holding the hips high, tap your left toes to the floor and lift them back up (knee bent as you do this).

Circuit 3

  • Fire Hydrants | Start on your hands and knees in a tabletop position, hands stacked under shoulders, knees stacked under hips. Keeping your right leg in that 90-degree angle, lift that knee out and up in a wing motion (like a dog lifting to take a pee), opening up at the hip. Bring it back in close to the starting position, but try not to fully rest the knee back on the floor. As you do these, try not to lean over towards the left. Press a little extra weight into that right hand to help keep your body centered as the right hip opens.
  • Hydrant Crunches | If you have tight hips like me, you’ll be in a stacked/open tabletop position for this one. To set up, get onto all fours and then lower onto your left elbow. Open up your right hip like a dog peeing on a fire hydrant so that your hips are stacked and you’re facing the side of the room rather than the floor. From here, you’re going to crunch the right knee in towards the right shoulder. Extend it back out straight, squeezing into the base of your seat as you straighten. These can be done on two straight arms with chest square to the floor but it is MUCH harder to hold the hip open when you opt for this alignment.
  • Hydrant Circles | Think donkey kick meets fire hydrant. Picture tracing a big circle with your right knee. Up, out, down and around. Watch the video–it’s hard to describe in words. 🙂

No-Squat Butt Workout -- target your glutes with these low-impact bodyweight exercises

WEARING | Camo Leggings by hpe c/o Shopbop // Nike Dri-Fit tank  // ToeSox grip socks

Ok before I end this post, something important:

Attention fellow bloggers!

I’m taking a “real” vacation next week, and want to schedule a few roundup posts while I’m away. These will include posts from the Pumps archives as well as posts from around the web. I’m going to do a workout roundup, a recipe roundup, and a roundup of general posts on the health/wellness topic. I would love to include your content! 

If you’re interested in having me link to your blog, send me an email with your favorite post from one of the three above topics. If you’re not a blogger but have recently read a great article, tried an awesome recipe you found online, or done a killer YouTube workout, I’d love for you to pass that along as well! Email me at: pumpsandiron[at]gmail[dot]com. Thanks guys! 🙂

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Disclosure: Links to outfit details are affiliate. I appreciate your support!