Have you ever regretted working out?
I didn’t think so.
Unless something went horribly wrong, exercise is always a great choice.
Even on those days when you don’t think you want to – but you just start moving – it feels so good, right?
This doesn’t mean that you have to push through exhaustion and do a 30 minute HIIT workout.
Even just a 10 minute low impact, low intensity session can give your energy a wake-up call and help you de-stress so you can have the patience to deal with re-rolling an entire double-sized toilet paper roll that your toddler so “helpfully” unrolled for you 😆
That’s what today’s workout is all about.
It’s a booty-focused strength workout.
You only need one piece of equipment (a mini band – and that’s even optional; you can do the exercises without it if you like), some comfy clothes and 10 minutes.
We’re going to do 3 exercises, for 3 rounds.
You ready? Let’s do this.
We’re going to begin with banded squats.
Start with your feet a bit wider than hip-distance apart, toes pointing out slightly.
Keep your booty untucked the entire time (avoid tucking it as you come back up).
Put your weight into the heel-ish part of your foot (aim for the space below your ankle bone).
And press out into the mini band – don’t let your knees collapse in – as you go down and come back up.
Banded Rainbow Kicks
Next we’ll move onto rainbow kicks.
Set yourself up on all 4’s – hands underneath shoulders, knees underneath hips.
Keep your hips level the entire time – don’t let them wobble too much or open up to the side as you lift your leg. You want both hips in line with one another so that if you had a line going through your hips they’d both be at the same height.
Keep your one leg straight the entire time. Do all the reps on one side, then switch and do all the reps on the other side.
Then we’ll finish off with some clamshells.
Get yourself set up so that your toes, booty, back and head are in one long line.
Your top hip needs to stay in line with your bottom hip. So only open your knee as high as you can without letting that top hip drop back.
I like to put a hand on my top glute to help remind myself to keep my hips stacked.
How to Do the Workout
I recommend 3 sets (or rounds) of:
Banded Squat x15
Banded Rainbow Kicks x20 each side
Banded Clamshells x25 each side
So do 15 squats, then 20 rainbow kicks on each side, then 25 clamshells on each side, then repeat that circuit 2 more times.
You can do this workout on its own for a quick energy-boosting, booty-building session.
Or you can add it to the end of a strength-training session to get some extra Booty Finisher burn. 🍑💪
To strong badonkadonks!
P.S. Send this to your mom friends so they can get their booty-building on too.
Do you have an affiliate link for those mini bands? 🙂
Jenna Dalton says
I don’t have an affiliate link but the ones I’m using in this workout are from a 6 pack I got from the company NeeBooFit. They range from “light” to “XXX-heavy”. I got them from Amazon. Most local and online fitness stores – and even places like Walmart or Target – carry mini bands. You can get latex ones (like the ones I’m using in these videos) or fabric ones (like the Glute Loop or Peach Bands – I haven’t tried either of these yet though so I can’t say if I love them or not yet 🙂 ). Good luck finding ones that work for you!