10-Minute Booty Band Workout

Hey, hey, get healthy U TV. My name is Tara and I've got a 10 minute booty band workout for you. So what you're gonna need is a mat. You could maybe even have a towel on the floor. We're gonna go to the floor, maybe for one exercise, maybe some push ups.

You're gonna need a medium to um, light set of a band. So we have fabric bands here that may look a little bit different than yours at home. So you just have to kind of open and feel the tension to figure out what's gonna work for your body. We're gonna warm up, cool down. We got 10 minutes and we're gonna get you out of here.

All right. Big inhale, exhale, roll those shoulders back and down. Big inhale, exhale, roll those shoulders back and down, swim that arm forward and back, forward and back. Give me two more nice work. Switch other arms forward and back.

Great work. Two more. Now we're gonna take our hands to our thighs. We're going to round out that spine, cat and cow, round out that spine. Now, flatten it out two more of these right here.

One more. We're gonna take a few squats down and up, down and up, down and up. We gotta wake up that lower body real quick. Give me three more. Give me two more.

Give me one more now. Jacket out right here. Let's just raise that heart rate slightly. Give me Let's get into our workout. So we've got eight exercises.

We're not gonna repeat any of them. We're gonna start with upper body and work onto our lower body with these bands. I need you to pick up a lighter band. We're going to hold it in front of us. We're gonna keep that tension on that band.

The hardest part of this is keeping that tension, that constant tension on the band. So we're gonna squat down. We're going to walk out. We're gonna do a push up on your knees or your toes. You're gonna walk back, stand it up.

Four pulses. 321 squat down, walk your hands out knees or toes. You pick, push up, walk it back, keeping that tension on that bed. Roll it up now. Four pulses.

4321 squat down. You feel those shoulders firing up, you should push up, walk it back, squat it up now. Pulse Do we got two more in us? All right. Come on one, push up, walk it back, knees or toes, like I said, roll it up now four pulses.

43211 more squat down. Walk your hands out, knees or toes, you pick, walk it back, stand it back up for pulses. Now, keep that tension on the band, raise your arms above your head. We're going to pull down and step back. Pull and push, pull and push, pull and push.

So a little lamp pull down. If you can. Let's pick up our piece. Here we go. Come on.

Push, push, holy shoulders on fire. You got this. Come on, breathe. Let's raise that heart rate slightly. Come on.

Come on. What? Give me 10 more. You've got 10, Shake out those shoulders. Who?

All right. So we're gonna take it to the floor. I'm gonna put that band on my right foot. So underneath my right foot. So everyone's band and the tension on that band is gonna vary.

So do what works for you. We're gonna row into our back. So my right foot is got the band on it. My left hand has the band in it and we're going to row and row hands on my knee and row. Come on.

It's a small little movement with this band. I don't have as big of a range of motion as maybe you would if you have a different kind of band at home. So do what works for you. We're working that mid back. Come on row and row row.

How many more do you have in? You? Let's go. Six, let's go six, five for three, 21. Now, switch it.

Take that band, switch your legs, it goes underneath your left foot. Put the band in your right hand. We're gonna hinge forward slightly and we're gonna row. Here we go. You roll back, bring that elbow straight back, shoulders.

Stay square to the, the front. Here we go. Come on row mid back. Breathe. You gotta squeeze.

I want you to pause. Come on, let's go. Let's get eight, seven sex five. You feel it? Four, three, 21, that's our upper body.

All right, let's move on to lower body. This is a little bit lighter. So I am gonna go with a medium um band for my leg since my lower body is stronger than my upper body. I'm gonna first put this on my quad. Not up on my quads.

Never on your knees, either on your ankles or up on your quads. This is gonna be a little bit easier until we take it down to our ankles. OK? I'm gonna move my mats. I have time or space to walk later.

Let's swat. Let's just squat down and up to start. So that band is on my thighs again. Not on my knees. I'm keeping constant tension by not letting my knees cave in like this.

I'm working that Gluteus Medius, that chunky part of your butt Come on, squat down and up. Give me four more. Four, three. We're gonna walk laterally to the right into one, walk, two walks, two squats now to the left. Two walks two squats to the right.

Two squats stay nice and low squat squat. They're two quick squats. Come on. Burn out those legs. It's only 10 minutes.

You got this squat squat walk laterally, open up those legs. Use your, your glutes. Come on. Is it low? You got this squat.

How many more you got this? Let's go. Four more. Come on. Four squat.

You've got two walks and squat one more and squat. Now we're gonna walk 4321. Now, tap Now, four, walk 4321. Reach, reach, reach, reach. Now walk later, sit lower.

Are those boots on fire? They should be. Now reach, reach. Come on. Come on.

You've got a few more. We gotta make it burn. Right. Team reach, reach, reach back. Let's go.

Come on. 4321. Keeps that tension on that band. It should be on fire. Come on.

Let's go one more each way. Now, reach, reach one more to the other side for 321 and reach, reach, reach and you're out with that one. So take the band. Now bring it down to our calve slasher ankles. It's gonna make it a little bit more challenging than up on our quads.

Our quads are really strong. So it's gonna be a different kind of tension. Here we go. We're gonna squat down it up to feel the difference squat and squat. Now we're gonna change our swat position to a standard squat.

Take that right foot forward. 80% in that right foot, 20% in the left squat down and up right here, single down and up. Squat. Squeeze your glutes. We're gonna add a lift, squat and lift and squat and lift to the rear.

It's a small, tiny little lift. Nothing big. That's right. One thing though to keep in mind, don't lean forward. Stay nice and tall and lift with your glutes.

You squeeze, give me four more and lift squat and lift one more after this one more, one more squat and left. No other sides squat and lift. So 80% of my weight is in my left leg. Now my right leg is moving. Squat.

Lift, keep your core nice and tight to brace your legs, hips and square, hips and shoulders. See square to the front. Come on. Lift that booty on fire. It should be, should feel also good.

Squat. Give me two more. We got our finisher down and lift one more squat and left. We've got 30 seconds here. Wide, narrow.

Why? My band is so tight. My legs can't even go that wide. So depending on what you have at home to get a wide Jack, a low Jack. Why Jack Neo Jack, why Jack.

Narrow. Jack. Why Jack Nero. Jack, if you need the low impact, you're right here. You've got 10 seconds.

Come on wide. Nero. Just tiny little jumps that booty should be burning. Come on. Come on.

Three, two, one hand done. All right. Did you feel that fire? I sure did. All right.

You guys were awesome. Let's take that right leg. Cross it over and sit back if that glute some love. You did. Awesome today team.

I'm so proud of you. You need a little bit more time to stretch Sam, I think has some really good stretching workouts on our website. So, go check them out. I'm proud of you. Booty bands.

I know they're tricky and they get you, they sneak up on you don't, they, you're like, oh, this isn't so bad. Then after a while you're like holy bananas. Inhale, exhale. Give yourselves a round of you guys are amazing. My name is Tara.

This is a 10 minute booty band workout with you. Awesome work team.