Name: Playbook - Chelsea Hofer - 35 Min Lower Body w/Bands
Uploaded: 2026-06-23T02:25:41.749Z
Duration: 35 min
Description: 35 Min Lower Body w/Bands

This was way more of a burn than it looks like! Drenched in sweat and only 30 mins.

Faith Siklic

Quad burner! 🔥

Three circuits take ya to the finish line! 

Needed:
Sneakers
Chair
Resistance Band for thighs 
Yoga Mat

- wind stance + feet slightly pointed out, knees follow
- reverse lunge with back foot crossing behind front food + knee hovers above ground

Sumo Jump Squat (x1) to Curtsy Lunge (x2)

- Place foot up onto the chair and push through your heel to stand up
- Bring the other leg up
- Step down and repeat on other side

Alternating Step Ups

- hinge at hips + squeeze glutes on way up
- tranfer weight to chest at top and squat

Deadlift to Goblet Squat

Circuit One

R1: 40 sec | R2: 30 sec | R3: 40 sec | R4: 30 sec

- squat down on one leg until you reach chair
- press into heel and stand back up 
* switch legs at halfway mark*

Single Leg Squat on Chair (switch sides halfway through)

- hop from balls of feet to sumo squat as you alternate touching the ground
*think jumping jack legs

Touchdown Squats

- Stand in a wide toed out stance 
- Lower into a squat and pulse for one

Sumo squat pulses

Circuit Two

- add band around thighs 
- step to one side 3x pushing your hips 
- stand tall and squeeze glutes

Lateral Goblet Lunge (x3) to Stand (x1)

- add a band around thighs
- bent over + back straight 
- squeeze glute on kick back, hips level

Straight Leg Kickbacks (R)

Straight Leg Kickbacks (L)

- add band around thighs 
- kick your leg engaging your glute, knee at 90°
- keep your hips squared

Banded Donkey Kicks (L)

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Banded Donkey Kicks (R)

- add band around thighs 
- both knees bent to 90 degrees + feet planted 
- lift hips to ceiling, core engaged, squeeze glutes, and widen knee in and out for rep count

Banded Hip Bridge

Circuit Three

35 Min Lower Body w/Bands

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

Full Lower Body in 35!

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Did that one with my 13yo daughter…killer!

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

35 Min Lower Body w/Bands

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