- Stand tall holding onto a pole or stationary object for support.
- Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can.
- Switch sides once you have completed repetitions on the first leg.
Lower-Body Bands 3!
35 min
·
14 exercises
Here we go! Our final week of Band workouts is upon us! Let's get stuck into this one! Once those main band movements have been ticked off, with their increased reps, we're going to tackle a power circuit that must be completed as fast as possible!
Forward Leg Hip Swings
Starting nice & easy, swing each leg 15 times!
0:30 rest
Side Lateral Leg Swings
Again, swing each leg within a comfortable range for 15 reps.
0:30 rest
Chair Squats
Nothing strenuous as all :D
1:00 rest
Resistance Band Squats
Use the band from before and aim to reach between 14 and 16 reps for this exercise! Easy, right?
1:00 rest
Resistance Band Glute Bridges
Use the band from before and hit those added reps. Own them!
0:30 rest
Standing Rest
Take a break here. The goal is to get through the following circuit as fast as you can resting only when necessary.
0:30 rest
Bodyweight Calf Raises
30 reps to begin the circuit, you've got this!
Resistance Band Clam Shells
Left side only! How many sets will these take you?
Resistance Band Clam Shells
Right side only! Get through them!
Resistance Band Glute Kickbacks
Left side only! Get those 30 reps done and dusted!
Resistance Band Glute Kickbacks
Right side only! They're all yours!
Resistance Band Lying Leg Extensions
Left side only! You're so close!
Resistance Band Lying Leg Extensions
Right side only! Only one more exercise remains...
Jump Squats
Only 10 reps to finish!
This Lower-Body Bands 3! 35 min gym workout plan effectively targets your legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 14 exercises and see which muscle groups they target. Enjoy!
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Lower-Body Bands 3!
35 min
·
14 exercises
Here we go! Our final week of Band workouts is upon us! Let's get stuck into this one! Once those main band movements have been ticked off, with their increased reps, we're going to tackle a power circuit that must be completed as fast as possible!
Forward Leg Hip Swings
Starting nice & easy, swing each leg 15 times!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
Side Lateral Leg Swings
Again, swing each leg within a comfortable range for 15 reps.
Primary muscle group(s):
Glutes & Hip Flexors
- Stand tall holding onto a pole, wall or stationary object for support.
- Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
- Don’t just let gravity pull the leg – actively use the muscles!
- Switch sides once you have completed repetitions on the first leg.
Chair Squats
Nothing strenuous as all :D
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
- Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
- Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- 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.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Resistance Band Squats
Use the band from before and aim to reach between 14 and 16 reps for this exercise! Easy, right?
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
- 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.
- 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
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- With your feet shoulder-width apart, stand with water bottles as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Resistance Band Glute Bridges
Use the band from before and hit those added reps. Own them!
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Quadriceps
- Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
- Place a resistance band across your hips and pin it down to the ground using your hands at either side.
- Raise your hips upwards until a straight line is formed from your knees to your shoulders.
- Hold this extended position for 1 second before slowly lowering your hips down to the starting position.
Do not perform if you suffer from hypertension.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
- Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
- Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
- Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
- Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Standing Rest
Take a break here. The goal is to get through the following circuit as fast as you can resting only when necessary.
- Between exercises, do not sit or lie down. Stand straight up and maintain proper form. Your chest should be up. Your lower back should be flat. Do not allow your shoulders to hunch.
- Take periodic sips of water or a sports beverage. Do not chug or drink too much too fast.
- Stand in this position for your prescribed rest break then begin your next exercise.
Bodyweight Calf Raises
30 reps to begin the circuit, you've got this!
Primary muscle group(s):
Calves
- Stand straight with a tight core and flat back.
- Keep your hands at your sides or hold on to a wall for balance.
- Bring your feet to be hip distance apart.
- Focusing the tension in your calf muscles, slowly raise yourself up on to the balls of your feet.
- Pause at the top of the movement and slowly return to the starting position.
Primary muscle group(s):
Calves
- Stand up straight with your hands at your sides.
- Keep your back straight and your core tight.
- Forcefully press off the ground with the balls of both feet.
- Launch into the air and land softly on the balls of your feet.
- Focus the tension in the calf muscles, NOT the quadriceps.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Resistance Band Clam Shells
Left side only! How many sets will these take you?
Primary muscle group(s):
Glutes & Hip Flexors
- Place a resistance band around your knees
- Lay sidewise on an exercise mat with your knees, together, pointing forwards and bent at a 90 degree angle.
- Keeping your feet in a fixed position, lift your upper knee about 8 – 10 inches away from your lower knee.
- Hold this extended position for 1 second before slowly lowering your knee back to its starting position.
Do not perform if you have had recent knee injuries.
Secondary:
Glutes & Hip Flexors
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your right knee down to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Lie on your right side on top of a yoga mat or other soft surface.
- 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.
- Slowly lift the left leg into the air, keeping it straight during the exercise.
- Slowly lower your left leg. Complete the set then repeat with the other leg.
Resistance Band Clam Shells
Right side only! Get through them!
Primary muscle group(s):
Glutes & Hip Flexors
- Place a resistance band around your knees
- Lay sidewise on an exercise mat with your knees, together, pointing forwards and bent at a 90 degree angle.
- Keeping your feet in a fixed position, lift your upper knee about 8 – 10 inches away from your lower knee.
- Hold this extended position for 1 second before slowly lowering your knee back to its starting position.
Do not perform if you have had recent knee injuries.
Secondary:
Glutes & Hip Flexors
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your right knee down to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Lie on your right side on top of a yoga mat or other soft surface.
- 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.
- Slowly lift the left leg into the air, keeping it straight during the exercise.
- Slowly lower your left leg. Complete the set then repeat with the other leg.
Resistance Band Glute Kickbacks
Left side only! Get those 30 reps done and dusted!
Primary muscle group(s):
Glutes & Hip Flexors
- 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.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- 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.
Resistance Band Glute Kickbacks
Right side only! They're all yours!
Primary muscle group(s):
Glutes & Hip Flexors
- 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.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- 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.
Resistance Band Lying Leg Extensions
Left side only! You're so close!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves
- Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
- Lift one knee towards your chest and, holding the resistance band in both hands, loop the centre around the base of your foot.
- Contract your glutes and extend your leg outwards at 45 degree angle until your knee is almost straight.
- Hold this extended position for 1 second before allowing your leg to be pulled back into its starting position.
Do not perform if you suffer from hypertension.
Primary muscle group(s):
Glutes & Hip Flexors
- 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.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
Resistance Band Lying Leg Extensions
Right side only! Only one more exercise remains...
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves
- Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
- Lift one knee towards your chest and, holding the resistance band in both hands, loop the centre around the base of your foot.
- Contract your glutes and extend your leg outwards at 45 degree angle until your knee is almost straight.
- Hold this extended position for 1 second before allowing your leg to be pulled back into its starting position.
Do not perform if you suffer from hypertension.
Primary muscle group(s):
Glutes & Hip Flexors
- 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.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
Jump Squats
Only 10 reps to finish!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- 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.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
We're not done yet!
Exercises done
of 14
Approx. time left
32:15
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