Loved it! Such a good hip/glute burner. My glutes were on fire!

Brenna

Just got my Paula bands and It’s the easiest and effective way to get a quick workout in when you have no time to go to the gym.

Joss

- Walking lunge - bodyweight 4 x 20

Superset:
- Banded backward lunge into kickback 3 x 12
- Banded lateral squat 3 x 12


Triset:
- Banded lunge with knee tension  3 x 10
- Banded kneeling hip abductions 3 x 12
- Banded fire hydrants 3 x 12

- Dynamic butterfly stretch 2 x 20S
- Seated figure 4 stretch 2 x 20S

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Walking lunge - bodyweight

- Attach band to arch of moving leg 
- Kick back keeping spine in neutral and toes facing the ground (foot in parallel) 
- Lunge back creating a 90 degree angle at front and back knees 
- Keep weight in front heel as you move

Banded backward lunge into kickback

- Anchor band low 
- Place band around the foot of the moving leg 
- Start with feet together and step banded foot out laterally into a deep squat 
- Return to starting position with feet together

Banded lateral squat

Superset

- Anchor band low 
- Place band around the leg farthest away from anchor point 
- Assume lunge position 
- Keep shoulders in line with hips as you lower into your lunge

Banded lunge with knee tension

- Anchor band low and place band around shin of the leg farthest from the anchor point 
- In a split squat kneeling position, make a 90 degree angle at the front leg (the leg the band is around)
- Externally rotate knee, working against the pull of the band
- Come back to starting position

Banded kneeling hip abduction

- Anchor band in a low position and loop around the knee that is farther away from your anchor 
- From quadruped,  lift working knee towards the ceiling
- Keep shoulders pressed down and hips stabilized

Banded fire hydrants

Triset

- seated on the ground, touch the bottom of your feet together in front of you while spreading your knees outward
- the closer you bring your feet toward your pelvis, the greater the stretch
- keep back upright

Dynamic butterfly stretch

- Sit on an elevated surface and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch

W4/D2  Home - Glutes / Hips

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

Beth

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

Nicole

W1/D3 Home - Glutes / Hips

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

W2/D1 Home - Upper body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

W4/D2 Home - Glutes / Hips

Community

More workouts from Sami Bossert