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. 🙂

10 or 20-Minute Med Ball Full-Body Circuit Workout

Full-Body Medicine Ball Circuit WorkoutI’ve got a full-body workout for you today that will take 10 or 20 minutes to complete, depending on how much time you have. I originally planned this as a 20-minute circuit and then got a request for a 10-minute workout and figured I’d let you guys decide! If you’re following along with the video, just go through it twice for the 20 minutes.

I’m using a medicine ball but all the exercises could be done with just your bodyweight or a dumbbell/sandbag so don’t let the equipment throw you off–improvise as needed!

Med Ball Full-Body Circuit Workout


Equipment I Used:

  • Medicine ball (I’m using a 6-lb ball because it’s all I have at home but it’s a bit too light for me — hope that helps you guage what weight is best for you!)
  • Interval timer

Set an interval timer for 10 or 20 rounds of 45 seconds of work and 15 seconds of rest. There are five exercises in the circuit and you’ll go through them two or four times. So here’s what it looks like:

45 sec exercise 1
15 sec rest
45 sec exercise 2
15 sec rest

And so on and so on for the 10 or 20 minutes.

Full-Body Medicine Ball Circuit Workout

Soccer Drill | This is kinda like high knees. Run in place, lifting the feet in front of you one at a time and tapping the medicine ball. These should get your heart rate up so keep it quick! Try to make contact with the ball every time without kicking it–little love taps. It’s harder to actually touch the ball than it is to just hover the foot over it.

Jump Lunge to Torso Twist | Start in a lunge position holding the med ball in both hands at chest height, arms held straight in front of you. Both knees should be bent to opposing 90-degree angles. Holding this low lunge, twist your torso to the right or left (if right foot is in front, twist to the right), keeping arms straight as you do. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Reverse the sequence, twisting back to center and bringing the med ball in tight to your chest. Do a jump lunge, landing with the opposite foot in front. Repeat.

Chest-to-Floor Burpees with Lateral Hop over Ball | This is a traditional chest-to-floor burpee but instead of jumping straight up with arms overhead at the top, you jump laterally (to the side) over the medicine ball. So one burpee to the right of the ball, one burpee to the left of the ball, hopping side to side.

V-Up Crunch Spreads | Start on your back with arms stretched overhead holding the med ball at a hover and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, lifting your legs straight up and separating them out wide as you bring the med ball overhead and through the legs. Lower back down to starting position. If possible, your feet and the med ball should never touch the ground between reps.

Squat Slam Stops | Start standing holding the medicine ball overhead. From here, you’re going to explosively drop down into a low squat as you swing the med ball down in front of your body as if you were going to slam it on the floor. You want to build momentum as you do this so really put some oomph into it. Just as the med ball is nearing the floor, stop the movement, catching it hovering over the floor, arms extended out in front of you. Pause in this low position and then just as explosively power back up to the starting position, pressing through your heels to stand as you swoop the med ball back overhead.

The more power you use to swing the ball down, the harder your muscles will have to work to stop the momentum. If you’re a beginner, start with a slow motion and work your way to a more explosive downward swing.

Full-Body Medicine Ball Circuit Workout

WEARING | Free People Movement Dharma Tank c/o Shopbop // Calvin Klein Intense Power Racerback Bralette c/o Shopbop // Fabletics leggings (<–currently doing a Labor Day sale and giving you your first outfit for only $15!) // adidas NEO sneakers

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Standing Core Workout

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises

I’m using a medicine ball for today’s workout, but you could use a dumbbell or other weighted object if you don’t have one. I’m calling this a core workout, but your arms and legs will be feeling it as well–especially if you use a heavier weight. There are two bodyweight exercises thrown into the circuit purposely to give your arms a little breather in the event upper body fatigue is hindering the core work.

While I wouldn’t say this workout is “easy” (the first two sets especially are tough!), I’d consider it easier than some of the other core workouts I’ve shared. It’s a good one if you’re a beginner (just chose a light med ball or even just bodyweight) or have mobility impairments preventing you from comfortably getting down to the floor for crunches and other supine ab exercises.

20-Minute Standing Core Workout


Equipment I Used:

  • Medicine ball (I shot the workout with a 6-lb med ball because it’s all I have at home but would have liked to challenge myself with a 10-lb–next time!)

The structure of this workout is a time pyramid. Each time you go through the circuit you’ll stay on the exercises for less time. Here’s the breakdown:

60 seconds each exercise
60 seconds rest
45 seconds each exercise
45 seconds rest
30 seconds each exercise
30 seconds rest
15 seconds each exercise

Try not to rest in between exercises. Only rest as specified above (after a full set). In total, this workout will take you 20 minutes to complete. The goal is to complete as many reps of the exercise as possible in the specified time interval. That being said, never sacrifice proper form for the sake of speed!

As with all workouts, make sure to warm up beforehand. Always listen to your body and modify when needed.

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises (follow-along video included!)

Marching Front Chop | Start standing with arms straight, med ball held overhead. Keeping your arms straight, you’re going to chop the ball down in front of you as you lift one knee up towards it (as if you were going to spike the ball off your knee). Raise the ball back overhead as you lower the foot back to the floor and repeat on the other side.

Crossbody Woodchop RIGHT | You want a wide stance for this one with both feet pointing forward. With the lower body, I want you to think side lunge; with the upper body think of tracing a diagonal line with the medicine ball.. Start with the legs straight, med ball held in straight arms up and overhead to the left (you want your torso twisted so that you’re facing the left side of the room). Keeping the arms straight, chop the med ball down towards your right foot as you bend into the right knee (remember, think side lunge) and twist to face the right side of the floor. Reverse the movement back to the starting position.

Crossbody Woodchop LEFT

Standing Bicycle Crunch | Start standing with feet a little wider than hip’s width apart, chest open, fingertips behind the ears and elbows out wide. From this starting position, you’re going to crunch the right elbow down and across your body to touch the opposite knee, which you’ll bend and lift up towards it, squeezing your low abs. Don’t worry if you can’t make physical contact between the knee and elbow; focus on pulling your core in tight and just get them as close as possible. Return to starting position and repeat to the other side.

Torso Twist to Front Chop in Lunge RIGHT | Start in a lunge position with your right foot forward; ball of the left foot planted behind you. Feet should be hip’s width apart (you’re not walking on a tight rope–you want a stable base!). If joint mobility allows, you want to find a 90-degree bend with the front knee. Hold the med ball at chest height, arms straight in front of you. Keeping the arms straight, twist towards the right side of the room so that the ball twists over the front leg. Twist back to center and then chop the ball down towards your back knee, crunching through the core to lower it. Rise back to starting position and repeat.

Torso Twist to Front Chop in Lunge LEFT

Sumo Squat Obliques Crunches | You’ll be in a wide sumo squat position the entire time with the lower body. You want a wide squat stance with your toes pointing outward; knees track in line with the toes. Chest open, have your fingertips lightly behind your head or hovering by the ears, elbows bent out wide to the side. From here, dip your right elbow towards your right knee, contracting the right side obliques. Lift upright and over to the left. As you crunch down side to side, think of staying in a single plane of motion; don’t lean forward as you dip to the side. So picture your torso is sandwiched between two walls, one against your back and one against your chest. Stay between the walls.

Side note: Every time I do this exercise I can’t help singing “I’m a little teapot short and stout…” in my head. Please tell me someone else’s mind goes to that when doing side bend motions?? 🙂

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises

WEARING | leggings c/o PRISM Sport (30% off with code ACTPERRY) // shoes c/o Puma // bra c/o Forever 21 (old but shop current selection here)

It is such a game changer living in a space that’s well lit enough to shoot videos!! I’m sad I’m only here for the summer but plan on taking full advantage of that conveniently placed concrete wall next to the windows. Let’s see how many workouts I can shoot before August 31st… 😉

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