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 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


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.


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.


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!


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

Kettlebell HIIT Workout with Resistance Band Warm Up

20-minute Kettlebell HIIT WorkoutTwo areas that I’ve really been focusing on strengthening lately are my upper back/lats/shoulders and, as you already know from last week’s resistance band workout, my abductors. Regularly practicing yoga this year has made it painfully apparent that I need to improve my posture by opening up my chest and strengthening my back.

This workout definitely emphasizes those problem areas for me, but the beauty of kettlebell exercises is that the majority of them engage your entire body.

I started with an 8-minute “warm up”/pre-workout using a resistance band and then got to the higher intensity stuff.

Kettlebell Interval Workout with Resistance Band Warm Up

20-minute Kettlebell HIIT Workout with resistance band warm upEquipment I Used:

Quick Resistance Band Lunge Series (Warm Up)

This “warm up” is eight minutes long, so think of it as exercise before the real exercises(?). You can totally omit it and just do the HIIT Circuit if you’ve warmed up another way.

You’ll do each move for 20 seconds and move from one right to the next without rest. Go through the 4-move circuit three times. Repeat on the other side. I set my interval timer for 12 rounds of 20 sec work and 0 sec rest so that it’d beep every 20 seconds, signaling me to move onto the next exercise.

To set up, wrap one end of the resistance band around your hand and place the other end around and underneath your opposite foot. Step the banded foot forward and the other foot back so that you’re in a low lunge. Quick Resistance Band Lunge Series (great warm up!)

  • Lawn Mowers | I can’t do this exercise without thinking of the movie Superstar. I always want to follow it up with the Sprinkler and Shopping Cart (please tell me someone else knows what I’m talking about haha). Anyway, from your starting lunge position with the band wrapped around your front foot and opposite hand, you’ll straighten your front leg as you row the band and twist your torso open. From the top, bend back into your front leg as you extend your wrapped hand back down towards your front foot, untwisting your torso and returning to the start.
  • Resistance Band Rows | Hold your low lunge position and row the band back, leading with your elbow. Think about squeezing the working shoulder blade in towards your spine with each row.
  • Hold the Row & Pulse | Hold your final row as far back as possible. From this high-tension point, pulse your elbow back an inch and in an inch. Keep the movement small and the tension on the band high.
  • Knee Drivers in Lunge | From your lunge position, shift your weight into the front foot (primarily the heel). Staying low on that front leg, pick up your back leg and drive the knee forward and then return it to your starting lunge. Keep your weight out of that back foot—lightly tough it to the floor and then go right into your next knee drive.

Kettlebell HIIT Circuit

Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit 4 times. If you’re short on time or a beginner, just go through the circuit 3 times (15 rounds of 45 seconds of work and 15 seconds of rest). 20-minute Kettlebell HIIT Workout

  • High Pull (right) | Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you to one side. Squat down, weight in your heels, grabbing the kettlebell with one hand. This is your starting position. From here, power up to a standing position using your legs. As you do, pull the kettlebell straight up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, tapping it to the floor and going right into your next rep.
  • High Pull (left)
  • Kettlebell Swing Punches | This exercise just adds a punch to your standard kettlebell swing. Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. As the bell reaches the top of the swing, bend your elbows out wide to bring it in towards your chest. Immediately punch it back out and swing back down. Your knees are bent at the bottom, but keep in mind the main source of movement is hinging at the hips—not so much squatting.
  • Lift ‘n Pull | Start standing, knees softly bent, abs engaged, holding the kettlebell in both hands in front of you. Pull the bell up as if you were zippering a jacket. As you lift up, pull the handle out to the sides as if you were trying to tear it in half. It’s an upward and outward force applied by your hands. Give a good squeeze at the top and then slowly lower the bell back down to starting position.
  • Weighted Sumo Squat Leg Lifts | This is a wide-stand squat with alternating side leg lifts. Feet wider than hip-distance apart, squat down low. Shift your weight into the right side and, staying as low as you can (it’s natural for the right to straighten a little, but don’t come out of the bent knee all the way), lift the left leg straight up and out to the side. Lower it, bringing your weight back to center in that deep squat. Repeat to the other side. Hold the kettlebell at your chest as you do these. If it’s too heavy, ditch the bell and just use your bodyweight.

20-minute Kettlebell HIIT Workout with resistance band workoutWEARING | tank & capris c/o Alala // bra c/o Cory Vines // sneakers: Nike (similar here)

I spotlighted Alala in Friday’s athleticwear post, and am wearing the two pieces from them I own in today’s workout. Obsessed with both the top and bottom! Really high quality and everything in the line is so stylish! And the best part is, I get to offer you all a discount…


Use the code PUMPS15 at checkout to get 15% off your oder. Happy shopping!