A few years ago, I posted a resistance band loop superset workout that became one of my most popular videos on YouTube. So it’s about time I made another! This booty band superset workout will target glutes and take you 20 minutes to complete.
Booty Band Superset Workout
EQUIPMENT NEEDED
- Booty band / resistance band loop – I’m using two, one tight/heavy one and another with a little more stretch for the second superset. Can absolutely be done with just one (but don’t go too heavy if that’s the case).
This workout is broken up into three supersets. In each, you’ll preform two exercises, back to back, for 30 seconds each. You then rest 10 seconds and repeat.
In the first two supersets, you’ll complete three sets on the right then three sets on the left. The third superset is both sides working together so you’ll do four sets.
As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
SUPERSET 1
See 2:01 in above video for a preview of the exercises.
- Clamshell
- SL Glutes Bridge – add pulse during second set, hold and pulse during third set
SUPERSET 2
See 9:56 in above video for a preview of the exercises.
- Out-turned Lunge Step + Kick
- Hydrant Crunch + Kick
SUPERSET 3
See 18:24 in above video for a preview of the exercises. To modify, take out the jumping.
- Low Squat Hop x2, Duck Walk Back
- Side Step x2, Squat Jump
Similar Workouts
If you love this booty band superset workout, the following will be right up your alley as well:
- Resistance Band Superset Workout for Glutes & Legs – Same structure, but slightly shorter at 15 minutes.
- Lower Body Resistance Band Workout – 30 minutes, broken up into three circuits.
- Glutes Workout with Resistance Band Loop – Just over 10 minutes. Great workout finisher!
A note on the coming weeks: This is a wild, wild time in the world. I know most of us are working from home and practicing social distancing, no longer going to gyms and favorite fitness studios. In an attempt to bring a little group fitness into your home, I’ll be doing some live stream workouts in the coming weeks (in addition to these weekly workouts on the blog/channel). Follow me on Instagram (@nicolepearce) for details and to join in. Stay safe, everyone!
xo Nicole
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