This Full Body Workout using the LSF Booty Bands was created using my signature Love Sweat Fitness 3:1 method.
You'll find 3 more strength based exercises with 1 more plyometric exercise in each circuit. Grab your bands and sweat it out! Find more workouts just like this plus bonus sweats and videos in the LSF App and try out these booty moves for your next workout to build that peach!
Need some post workout fuel? Try out this delish Instapot Chicken Tacos recipe for dinner tonight!
Complete each circuit 2 times.
Sumo Squat x15
Start with the band around your thighs just above your knees. Place your feet wider than hip distance and your heels facing in and your toes pointed slightly out. Keep your body weight in your heels with your chest lifted and core tight. Sit your hips back and down as you lower into a "seated" position. Pushing into the band, bring your hips down in line with your knees. Push through your heels and squeeze your glutes to come back to standing. Repeat.
Pull Downs x10 each side
Start by holding the bands in both hands overhead. Pull your shoulders back and down, tuck your pelvis, and engage your core. Exhale and pull down on the right side, driving your elbow down and squeezing your shoulder blades together. Inhale and you return to the starting position and do the same on the left. Repeat.
Russian Twists x30
Begin in a side forearm plank with shoulders stacked over the elbow and resistance band around the thighs just about the knees. Engage your core and drive your upper knee toward your chest as you reach your arm and pull your elbow to meet the knee in the middle. Repeat.
Frog Hops x15
Start in a sumo squat position with the band around your thighs and hands on the floor. Explode, jumping up with hands overhead, and land softly back in your squat. Repeat, moving as quickly as possible.
Clams x16 each side
Come onto your side with your knees bent and the band around your thighs. Keep your ankles together as you press into the band to open your knees working your abductors. Slowly close with control and repeat.
Bicep Curls x12 each side
Start with the band in both hands and your feet hip distance apart. Keep your body weight in your heels and a slight bend in your knees.. With straight arms, bring your hands together in front of you. Start with your right hand facing away from your body and your left facing your thigh. Engage your right side and curl the band up toward your shoulder. Squeeze at the top and slowly lower with control. Repeat this same movement on the left and alternating sides.
Single Arm Row x12 each side
Start with the band in both hands and your feet hip distance apart. Keep your body weight in your heels and hinge forward slightly. With straight arms, bring your hands together in front of you. Then with your palms facing each other, pull your right elbow back keeping it close to your body. Squeeze the shoulder blades together, pause and return to starting position. Repeat.
Mountain Climbers x40
Start in a full plank position with the band around your thighs, just above your knees. Drive your right knee toward your left elbow then step back to starting. Repeat with your left knee to right elbow and try to move from left to right as quickly as possible.
Dead Lifts x15
Start with the band around the bottom of your feet, feet hip distance apart. Bend into your knees and hinge forward with a flat back to gather the band in your hands. Engage your glutes as you lift to standing squeezing your glutes and hamstrings at the top. Note: you will not likely be able to return to full upright position with the band in hands. Keep a bend in your knees and remain slightly hinged at the top depending on the band you use.
Tricep Kickbacks x12 each side
Start with your band in both hands and your feet hip distance apart. Keep your body weight in your heels and hinge forward slightly. Place your left hand with the band onto your right hip. Drive the elbow of your right arm toward the sky, keep your right hand on your hip.. Keep your upper arm stable as you press your band back and up to straighten your arm. Bend to lower the bandt to your hip and try not to go past your hip! Repeat.
Lay on your back with the band around your thighs and just above your knees. Bring your hands gently behind your head with your elbows out wide. Bend your knees to a 90 degree angle and engage your core. Lift your shoulders off the mat and extend your left leg out long to hover as you twist your right elbow to your left knee. Switch sides and continue alternating right to left.
Plank to squat x12
Start in full plank position with band around your thighs and legs slightly wider than hip-width apart. Hop your feet toward your hands. When your feet reach your hands, bring your weight into your heels and continue to press into the band. Lift your chest to lift into a squat position. Plank your hands back down, hop your feet back and repeat