Yesterday was just what I needed. An entire day off of work and workouts. Well, save for a little sand volleyball with Shane. I joined a league and our first game is tonight! I haven’t played in three years, so I wanted to make sure I still had it.

Turns out, I kind of do! After a couple dozen rusty serves, I settled into somewhat of a groove, and remembered what I love so much about the sport. I also remembered how great of a workout volleyball is! While we were out volleying, I filmed a quick and challenging bodyweight workout and uploaded it to my Facebook page—> check it out here, and “like” my page if you’re interested in more Fast Facebook Workouts.

Today’s workout doesn’t involve volleyball, but it does involve building the strongest muscles in the body—> the booty! Since I dedicated an entire workout to resistance bands and the upper body last week on the blog, I only saw it fitting to do the same for the lower body. Because in the words of Meghan Trainor, it’s all about that bass.

Lower Body: Resistance Band Booty Workout

In this particular workout, I’m using both a medium weight theraband for some of the exercises (the blue band,) and a 20 lb. band (1/2 inch) for two of the exercises. Use what you’ve got, just make sure the band(s) your using will provide that happy balance between not too much resistance that it takes away from good form and enough resistance that it makes those muscles quiver

*What I’m Wearing: Tights Athleta | Leggings Athleta | Top Lululemon*

As always, please discuss with your doctor before beginning any new exercise program.

[Tweet “Resistance Band BOOTY Workout! via @TrainerPaige #fitfluential”]

1. Resistance Band Glute Bridge: Loop your band around the knees and come into a lying down position with your knees bent and feet flat on the floor. Open the knees so they’re over the ankles, with some tension on the band. Brace the core and squeeze the glutes as you press the hips up into the air, hold for :01, then return to starting.

2.  Prone Leg Extension: In a quadruped position, loop a longer resistance band securely around the sole of one foot, holding the opposite end of the band under your hands. Keeping the abs braced, contract the glutes to extend the leg back and slightly upwards. Hold for :01, and return to starting.

3. Quadruped Hip Abduction: In a quadruped position, loop a resistance band around the knees. Keeping your hips stables and pointed toward the ground, abduct one leg out to the side.

4. Standing Hip Extension: Time to bring it up off the ground! In a standing position, loop the resistance band around the ankles. Stand on one leg, and extend the opposite leg back from the hips. Repeat

5. Band-resisted Squat: Loop a longer resistance band around the low back, and cross it in an “X” at the front of the hips. Stand on the opposite end with both feet, so there’s tension pulling at the hips. Slowly lower down into your squat, and stand back up, feeling the resistance of the band get tighter as you stand back up.

6. Lateral Band Walks: Look a smaller resistance band around the knees in a standing position. Keeping your torso up right and your hips pointed forward, take a step laterally to your right, and then a smaller step in to your left. Continue. Make it burn more by looping another band around the ankles!

I hope you enjoy! Please let me know if you end up trying it out 😉

Notes:

-Complete :30 on each side for all of the unilateral exercises

-I had enough time to do this workout 5 times through, and in that last round my buns, they were a-shakin’.

-Have FUN with it!

If you like this workout, be sure to check out my 8-Week Strength Training Program for Women (from YTP Boot Camp round 1) – a progressive resistance training program for women of almost all fitness levels that can be done at HOME or in the gym!

Click here for more info!

Have a lovely Monday and a great week, friends!

What’s something you used to be really good at, that you might need a little more practice on now? I also used to play the piano, but I won’t even pretend I’d be good at it today!