Spring is in the air babes and it is time to tone up! Which is exactly what we’re doing in this month’s Bootaybag workout! Using resistance bands is one of my favorite ways to build lean muscle and definitely one of the best ways to build your bootay. With great moves for legs, arms, back, abs and of course…bootay, we are toning everything up in this workout! Grab the equipment you need, set up a little space in the gym and get ready to work. xo
TOTAL BODY SPRING TONE UP (STRENGTH) BOOTAYBAG WORKOUT:
Perform the workout as a circuit. Starting with the first move, you’ll either do the exercise for time (see details) or reps. Be sure and do equal reps on each leg for all of the single leg moves. Go through one round or “set” of all 10 moves before beginning the circuit again; do as many sets as you can, with your goal being 3 sets of the entire circuit.
Equipment Needed: An Exercise Mat, Xertube Resistant Band, 2 Gliding Discs, Pilates Resistance Band and a Fitness Deck (Exercise Bench).
TOTAL BODY SPRING TONE UP (STRENGTH) BOOTAYBAG WORKOUT
PILATES RESISTANCE BAND SIDE LEAPS: Place the resistance band around both legs, positioned above the knees to mid thigh. Start with one foot on the ground and the other foot behind you. Jump side to side landing with one foot on the ground only, keeping your knees bent the whole time. Set a timer and continuously repeat the move for one minute.
PILATES RESISTANCE BAND SQUAT JUMPS: Place the resistance band around both legs just above your ankles. Start with feet hip width apart, knees slightly bent, abs tight. Keeping your knees slightly bent, do a squat jump, landing with your feet closer together. Repeat the squat jump, but this time land with your feet wide and your body lower in the squat. Set a timer and continuously repeat the move for one minute.
CURTSY LUNGE + XERTUBE SINGLE ARM SHOULDER PRESS: Grasp one handle of the Xertube band in your right hand. Position the band under your right foot, adjusting the length to allow enough slack to be able to perform a shoulder press, but with enough resistance so that it is still challenging. Start by bringing your left leg behind you into a curtsy lunge position. Hold the lunge while pressing the handle up and performing a shoulder press. Lower the band and move back to the starting position. Repeat for a total of 15 reps. Once you complete the reps, switch arms and legs and do a set on your left side before moving on to the next exercise.
FITNESS DECK UP AND OVERS WITH XERTUBE BAND ROWS: Set the Fitness Deck up perpendicular to a bar or other piece of equipment that you can loop an Xertube Band around. Grab a handle of the Xertube Band with each hand. Then stand with your right foot on top of the bench, your left foot to the side of the bench. Bend both knees into a squat position. Push off the right foot and land in a squat on the other side of the bench with your right foot to the side of the bench and your left foot on top of the bench. Perform one row by pulling the handles, wrists to hip bones and elbows straight back. Extend back to the starting position, press up and over with your feet to switch sides and repeat the row. Set a timer and continuously repeat the move for one minute.
XERTUBE TRICEP KICKBACKS: Loop an Xertube Band around a bar or other piece of equipment. Grab a handle of the Xertube Band with each hand. Stand with your feet hip width apart, bending slightly forward. Pull your elbows up above your body and extend your hands back into a tricep kickback. Return to the starting position and repeat for a total of 15 reps.
FITNESS DECK BRIDGE WITH OUTER THIGH: Set an exercise mat perpendicular to the Fitness Deck. Place the pilates resistance band around both legs and position at mid thigh. Lying on the mat, place your heels on the Fitness Deck, feet hip width apart. Squeezing your glutes and hamstrings, lift your hips as high as you can. Push your knees out to the side working your outer thighs. Return knees back to hip width apart and drop hips to the starting position. Repeat for a total of 15 reps.
ALTERNATING STRAIGHT & DIAGONAL SINGLE LEG KNEE TUCKS: Place your hands in a push-up position on top of the Exercise Deck and place each foot on a Gliding Disc. Holding your back straight and pulling your abs in, alternating bringing one knee in straight to your chest followed by alternating each knee coming across diagonally, aiming for the opposite elbow. Return to starting position and repeat for a total of 24 reps.
XERTUBE GLUTE KICKS: Start by placing the Xertube Resistance band around your right foot. Balancing on your hands and knees, lift your right knee off the ground and pushing through your heel, extend your foot as far as you can to perform the glute kick. Return to the starting position and repeat for a total of 15 reps. Switch legs and do a set on your left side before moving on to the next exercise.
PILATES RESISTANCE BAND SIDE LYING OUTER THIGH LIFTS: Position the pilates resistance band around both legs, positioned just above your ankles. Lie on your right side, balancing on your right elbow. Flex both feet and lift your right foot up as high as you can, working your outer thigh. Return to the starting position and repeat for a total of 15 reps. Switch legs and do a set on your left side before moving on to the next exercise.
XERTUBE AB CRUNCHES + V UPS: Loop an Xertube Band around a bar or other piece of equipment. Start by laying on a mat with your feet on the ground, knees bent, holding a handle of the Xertube Band in each hand. Lift your head off the mat and crunch your abs as you pull the handles to your knees. Next, you will lift your feet off the ground and bring the handles to your knees as you simultaneously lift and lower your legs and chest to complete a V Up. Perform 12 crunches, followed by 8 V Ups.
