This Resistance Band Workout Is so Legit it Hurts (Literally)
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Can't get your a** to the gym (by choice or otherwise)? A set of resistance bands (and some dumbbells if you've got 'em) are all the gym you may ever need.
These stretchy tubes and iron-clad bells offer a burst of energy that will improve your muscle endurance, strength, and, TBH, will just make you feel like a baller. “For those who are needing a change of pace or anyone who is not in the habit of exercising regularly, shorter, challenge-style programming can help you get moving again in a way that's not too overwhelming," says Kelsey Wells, certified trainer and creator of the SWEAT app’s PWR At Home program (which recently launched 12 MORE weeks of workouts). "This program, like all of my PWR programs, is first and foremost meant to help women use movement as a celebration of their body and use exercise as a tool for self-empowerment."
Case and freaking point: Your butt and your confidence are going to get stronger in just seven moves and 15 minutes.
The 15 to 20-minute resistance band workout below is inspired by Kelsey Wells’ new four-week Strong Glutes Challenge program (on the app, people). These resistance band exercises are designed to help increase strength in your glutes and hamstrings. While this workout DOES have two dumbbell moves, just swap them out for a resistance band if you're short on weights.
The workout
For this workout, do the exercises in order for the sets and reps noted. Perform two laps of the first two activation moves before moving to the next set. Perform three laps of superset one before doing three laps of superset two. Finally, finish off the resistance band workout with one lap of the burnout exercises.
Activation: Glute Kickback
Step 1: With a resistance band looped around your upper thighs, start on all fours on a yoga mat. Ensure your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. Release and extend your right leg backward and upwards until it is in line with your spine, ensuring your toes remain pointed.
Step 3: Inhale. Bend your knee and lower your right leg to return to the starting position, but without resting your knee on the mat.
That's one rep. Do 15 reps on the same side, before repeating the exercise on the other side.
Activation: Clam
Step 1: With a resistance band looped around your upper thighs, lay on your left side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and draw them forward slightly to bring your feet in line with your glutes, ensuring your hips are stacked and that you maintain a small gap between your waist and the floor. This is your starting position.
Step 2: Inhale. Exhale. Keeping your feet together, activate your right glute to elevate your right knee towards the ceiling, ensuring you maintain the gap between your waist and the floor.
Step 3: Inhale. Lower your right knee to return to the starting position. That's one rep. Do 15 reps before repeating the exercise on the other side.
Superset one: Straight-Leg Deadlift
Step 1: Holding a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor slightly further than shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
Step 2: Inhale. Bending from the hips only, allow the dumbbells to run along the length of your thighs and halfway down your shins, ensuring you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).
Step 3: As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the dumbbells remain in contact with your legs. That's one rep. Do 12 reps.
Superset one: Goblet Sumo Stop Squat (DB)
Step 1: Holding a dumbbell with both hands directly in front of your chest, plant both feet on the floor further than shoulder-width apart and point your toes out slightly. This is your starting position.
Step 2: Inhale and brace your core. Bend at both the hips and knees, until your upper legs are parallel with the floor. Ensure you keep a proud chest and that your knees remain in line with your toes (don’t allow your knees to fall in).
Step 3: Hold this position for two to three seconds, then exhale and push through your heels to extend your legs to return to the starting position. You should feel the weight going through your glutes and quads. That's one rep. Do 12 reps.
Superset two: Fire Hydrant
Step 1: With a resistance band looped around your lower thighs, start on all fours on a yoga mat. Ensure your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. While keeping your knee bent, release and elevate your right leg out to the side, ensuring your hips and shoulders remain parallel to (in line with) the floor.
Step 3: Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat. That's one rep. Do 15 reps before repeating the exercise on the opposite side.
Superset two: Crab Walk
Step 1: With a resistance band looped around your ankles (or just above your knees), plant both feet on the floor hip-width apart ensuring your knees remain in line with your toes. Looking straight ahead, bend at both the hips and knees, ensuring your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure your back remains between a 45- to 90-degree angle to your hips. This is your starting position.
Step 2: Inhale. Exhale and gently draw your pubic bone to your belly button (engage pelvic floor). While maintaining a squat position and keeping your right foot on the floor, step your left foot outwards so your feet are slightly further than shoulder-width apart.
Step 3: Inhale. While maintaining a squat position and keeping your left foot on the floor, step your right foot inwards to return to the starting position. That's one rep. Do 15 reps before repeating the exercise on the opposite side.
Burnout: Glute Bridge and Opening
Step 1: With a resistance band looped around your lower thighs, lie flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.
Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. Press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from chin to knee.
Step 3: Inhale. While keeping your hips raised and your glutes activated, open your knees outwards then draw your knees inward until they are hip-width apart.
Step 4: Exhale. Lower your spine onto the mat one vertebrae at a time, followed by your pelvis. That's one rep, continue the exercise for 60 seconds.
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