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Lower Body Resistance Band Sweat

34 min
 · 
6 exercises
We're going to work with a set/rep based system. Keep an eye out for the sneaky superset. 
Air Squats
3 sets
15 reps
60 sec rest
Get nice and low here and open up that hip complex!
1:00 rest
Lunge Front Kicks
3 sets
12 reps
60 sec rest
6 reps per leg per set. Kick some ass!
1:00 rest
A
Resistance Band Deadlifts
3 sets
15 reps
Control these reps. Own them! Once each set is complete move straight onto the squats!
1:00 rest
A
Resistance Band Squats
3 sets
15 reps
60 sec rest
Get low and explode upwards!
1:00 rest
Resistance Band Glute Kickbacks
3 sets
12 reps
60 sec rest
12 reps per leg, a short rest, then go again!
1:00 rest
Resistance Band Side Steps
3 sets
20 reps
60 sec rest
10 steps to the left, 10 to the right. Ouch!
Lower Body Resistance Band Sweat
34 min
 · 
6 exercises
We're going to work with a set/rep based system. Keep an eye out for the sneaky superset. 
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Air Squats
3 sets
15 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Get nice and low here and open up that hip complex!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Rest
0:00
next up
Lunge Front Kicks
Next
Lunge Front Kicks
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
6 reps per leg per set. Kick some ass!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg.
  2. As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to.
  3. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Rest
0:00
next up
Superset A - Resistance Band Deadlifts, Resistance Band Squats
Next
Resistance Band Deadlifts
A
3 sets
15 reps
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
Control these reps. Own them! Once each set is complete move straight onto the squats!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Rest
0:00
next up
Superset A - Resistance Band Deadlifts, Resistance Band Squats
Next
Resistance Band Squats
A
3 sets
15 reps
60 sec rest
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
Get low and explode upwards!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. With your feet shoulder-width apart, stand with water bottles as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Rest
0:00
next up
Resistance Band Glute Kickbacks
Next
Resistance Band Glute Kickbacks
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
12 reps per leg, a short rest, then go again!
Primary muscle group(s):
Glutes & Hip Flexors
  1. Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.
  2. Brace your core and maintain a flat back as you kick your left leg back and up.
  3. Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Hamstrings, Lower Back
  • Attach an ankle strap around your right ankle. Stand tall in front of a cable machine with a flat back and tight core. Use the cable machine for balance, if necessary.
  • While balancing on your left foot, move your right foot up and back. Pause at the top of the movement then slowly bring the foot down. Do not let your right foot touch the ground before repeating.
  • Once finished, repeat on the other side.
Rest
0:00
next up
Resistance Band Side Steps
Next
Resistance Band Side Steps
3 sets
20 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
10 steps to the left, 10 to the right. Ouch!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps
  1. Step inside of a tied resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.
  2. Slowly step to the side with the right foot. Your stance should be well outside of shoulder-width.
  3. Pause then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart. Bend your knees and bring yourself down into a squat until your thighs are parallel to the floor.
  2. Keep your chest up, your eyes focused straight ahead, and your core engaged. 
  3. Take mini, duck-like steps forwards and backwards for the designated number of reps.
  4. Quack quack.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Workout done!
Exercises done
of 6
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