Resistance Band

10-Minute Glutes Burnout

February 11, 2019 by Nicole 1 Comment

This quick, 10 minute glutes burn makes for a great finisher to a longer workout. It’s also good on its own if you’re short on time! All you’ll need is a resistance band loop (mini band). If you don’t have one, you could do it just bodyweight as well (will be easier if you do this).

My butt was on FIRE by the last few intervals—hope yours feels the same way by the end. 😉

10 Minute Glutes Burnout

EQUIPMENT I USED:

Resistance band loop — Go medium with the weight. You don’t need a huge range of motion, but the movements are hard even without the band, so a heavy resistance might be overkill.

You’ll do 10 exercises back to back, no rest in between. Each exercise is done for 30 seconds. When you’ve completed all 10 exercises on one side, rest for 60 seconds and then repeat the series on the other leg.

As with all workouts, you want to make sure you’re properly warmed up beforehand and always listen to your body, modifying or stopping as needed.

Workout Breakdown

See 1:31 in the above video for a preview of all the exercises.

Hip Lifts with Clamshell – You do this in a modified side plank position with your bottom knee down like a kickstand. Both sides of your body will be working, but the primary focus will be the glutes on the side of your body closest to the floor (the bottom butt check in your plank).
Hold the Hips Up and Do the Clamshell
Hold the Knees Open Wide and Pulse the Hips Up
Straighten Out the Top Leg with Hips Still Lifted and Pulse the Leg
Single-Leg Hip Bridge Lifts – The side of your body that was on the bottom in your modified plank is the base leg in your bridge (if you left knee was on the floor, your left foot will be on the floor in the bridge).
Hold the Single-Leg Bridge and Pulse Hips Up
Hold the Single-Leg Bridge and Tap the Non-Working Foot to the Floor
Double-Leg Hip Bridge Pulse Combo – Out and Up with Knees and Hips
Diamond Bridge Lifts – Put the soles of your feet together and drop your knees wide in a diamond shape. Do the hip bridge lifts in this out-turned position.
Hold the Diamond Bridge and Pulse Hips Up

Similar Glutes Workouts

These are some other workouts targeting the glutes from the archives. If you liked today’s, you’ll love these, too!

Resistance Band Loop Glutes Workout – Another one you can do with just a mini band! Just 10 minutes.
Ankle Weight Butt Workout – Grab a set of ankle weights and a mat for this one. It’ll take you 25 minutes.
No-Squat Butt Workout – No equipment needed for this 20-minute workout.

xo Nicole

Filed Under: Butt, Resistance Band, Video, Workouts

Total Body Resistance Band Workout with AMRAP Blasts

August 20, 2018 by Nicole 2 Comments

I’ve got another longer workout for you this week! This total body resistance band workout is broken up into three circuits. Before each circuit, you’ll have a 3-minute AMRAP challenge without the resistance band. In total, it’ll take you just under 40 minutes to complete. If you’re looking for a low-impact workout today with no jumping, skip the AMRAPs—that’ll give you a 30-minute total body resistance band workout.

Total Body Resistance Band Workout with AMRAP Blasts

Equipment I Used:

Heavy resistance band (for lower body)
Medium resistance band (for upper body and core)
Exercise mat

For the AMRAP blasts, you’ll do 5 or 10 reps of three different exercises and will cycle through that as many times as possible in the 3 minutes. You should be out of breath by the end!

For the circuits, you’ll do five exercises for 30 seconds each. You’ll then rest for 30 seconds and repeat the circuit twice more for a total of 3 sets. Rest after sets, not after individual exercises.

As with all workouts, make sure to warm up beforehand. I have a warm up on my channel or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right. A proper cool-down is important, too! Take some time to stretch after this workout.

Total Body Resistance Band Workout Breakdown

AMRAP

Preview of the exercises can be found @3:06 in above video.

10 Lunge Hop to Jump Lunge (Alternate, 5 each side)
5 Burpees
10 Marching Planks

LOWER BODY CIRCUIT

Preview of the exercises can be found @6:44 in above video.

Squats
Low Side Steps
Pulse Combo in Low Squat: Down and Out
Hip Bridge Lifts
Pulse Combo at Top of Bridge: Up and Out

AMRAP

UPPER BODY CIRCUIT

Preview of the exercises can be found @19:53 in above video.

Triceps Kickbacks Right
Triceps Kickbacks Left
Bent Raise
Rev Fly Pulls
Alternating Lat Pulldown

AMRAP

CORE CIRCUIT

Preview of the exercises can be found @32:41 in above video.

Plank Knee Crunches Right
Side Plank Crunches Right
Bicycle Crunches
Plank Knee Crunches Left
Side Plank Crunches Left

xo Nicole

Filed Under: Full Body, Resistance Band, Video, Workouts

Upper Body Resistance Band Loop Workout (Mini Band)

April 2, 2018 by Nicole 5 Comments

Using video stills for the pictures in these posts (vs shooting separate photos after I film) saves me a lot of time but … the mid-sentence facial expressions. Not sure if it’s worth the convenience lol. This upper body resistance band loop workout will take you just under 15 minutes and if my facial expressions by the end are any indication, you know it’s going to pack a good burn. 😉

Mini bands are awesome because they’re super versatile and take up no space at all if you want to pack them in your bags for a workout while traveling. I always get asked which brand I recommend, and I’ve linked to the ones I use below the video. I honestly just bought a cheap set on Amazon that came with five different tension weights and they’re nothing fancy but they do the trick!

Upper Body Resistance Band Loop Workout (Mini Band)

Equipment I Used:

Mini band — Choose a medium or medium-heavy tension.

This workout is broken up into three circuits. For each circuit, you’ll do four exercises back to back for 30 seconds each. Rest for 15 seconds then repeat the circuit a second time. Rest for 30 seconds then move onto the next circuit.

As with all workouts, make sure to properly warm up beforehand. Always listen to your body, modifying or stopping as needed. For a guided warm up, I have two options:

5-Minute Warm Up
7-Minute Gentle Warm Up (no jumping, slower pace)

Workout Breakdown

See the above video for clips of each exercise (time is specified below).

Circuit 1 (1:39 to see preview of each exercise)

Lateral Raise (right)
Lateral Raise (left)
Shoulder Press to Lat Pull
Alternating Lat Pulldown

Circuit 2 (6:56 to see preview of each exercise)

Lateral Rotation (right)
Lateral Rotation (left)
Bent Raise
High Row

Circuit 3 (12:19 to see preview of each exercise)

Shoulder Shaper (right)
Shoulder Shaper (left)
Press with Pull Apart
Shoulder Shaper Pulls

If you like this upper body resistance band loop workout, try this total body resistance band workout. It includes a similar upper body section, but also targets lower body and core.

xo Nicole

Filed Under: Resistance Band, Upper Body, Video, Workouts