Name: Playbook - Miranda Criner - W1/D2 Mini Band Lower Body HIIT
Uploaded: 2022-06-13T20:43:43.952Z
Duration: 35 min
Description: W1/D2 Mini Band Lower Body HIIT

Grab those mini resistance bands, water and a mat! Today we conquer and destroy a killer lower body circuit. We will be working the legs, glutes, and core. 

How to work the circuit below:
Work through all 6 exercises of the circuit. Work :60 seconds on for each exercise with a :20 second rest/transition between each exercise. Once you work through all 6, rest for :90 seconds and complete two more rounds for a total of three rounds! 

Warm Up:
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

Place the band around the lower part of the thigh, just above the knees. Bring it down to the floor on all fours. Wrists should fall directly underneath the shoulders. Knees should be directly under the hips. Pull the belly button to the spine to activate the core. Place the band underneath the stationary knee to hold in place while the opposing leg kicks up toward the ceiling. Squeeeeeeeeze those glutes and keep those cores activate!

Banded Donkey Kicks

Plac the band around the lower part of the thigh, just above the knees. Bring it down to the floor on all fours. Wrists should fall directly underneath the shoulders. Knees should be directly under the hips. Pull the belly button to the spine to activate the core. while keeping the 90-degree angle of the legs, lift the right or the left knee to the outside of the figure four position. Keep the body in control with the core activated. Nothing should move but that working leg.

Banded Firehydrants

Place the band around the lower part of the lower legs. Position your body into a plank. The elbows should be in line with the shoulders and the knees in line with the hip. Pull the belly button towards the spine and step the left or right leg out to the side. Bring the leg back in and step out with the opposite leg.

Banded Forearm Plank Step Out

Place the bands just above the knees. With the belly button pulled back toward the spine sit the hips back to squat down. Keep the knees behind the toes. Drive through the heels to bring yourself back up to standing. As you reach our starting position lift one leg out to the side. Keep the core strong and body in control as you kick and bring the kick back in.

Banded Squat to Alt. Abduction

Place band around the middle of your lower legs. Stand nice and tall with the belly button pulled in the spine. Place the opposite toe behind the opposite heel. Squeeze the glutes as you lift the back behind you. Bring the leg back down nice and slow.

Banded Standing Kickbacks

Place the band around the legs and just above the knee. From standing, lift your hands in the air and sit the hips back as if sitting in a chair. As you squat it back make sure the knees stay behind the toes and your chest stays up with w string core.

W1/D2 Mini Band Lower Body HIIT

Community

More workouts from Miranda Criner