Keeping your hips nice and still- step out to the side, then on a diagonal behind you, then directly back. Complete 15 reps per side

3 direction steps (banded)

Place band above knees 

Complete a curtsy lunge, land into a squat, then repeat on other side

Alt curtsy lunge into squat (banded)

- place a band above your knees 
- come down onto all 4 limbs 
- keeping a 90 degree angle at your knee, lift your leg laterally. 
- make sure your staying as stationary as possible and not letting your lower back tilt too much

Banded fire hydrants

- Raise your leg (keeping it at a 90 degree angle) engaging your glute
- Keep your hips squared

Banded donkey kicks

-Start in quadruped position
- with a straight leg, start touching the floor on the opposite and come up and cross on a diagonal kicking away from the body! 
Return to starting position

Banded cross over kicks

Banded BOOTY BURN 🔥

- put band around knees 
- Push your hips as you come down
- Reach parallel and explode up

Jump squats (banded)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction (banded)

2 high knees/ followed by a lateral lunge

2 high knees into lateral lunge

Complete a reverse lunge 
-do a pulse at the bottom if desired 
- come back up 97% of the way up

Reverse lunge (gliders)

Banded BOOTY BURN circuit 2

- stand on the center of the band holding the handles by your sides 
- Hinge at the hips to come down
- Keep a slight bend at the knee
- Come down until you touch the floor
- add a pulse 
- Reverse the motion to return to the initial position

Deadlifts (long band)

- Start with feet wide and toes out stepping on the band
- Push hips back and lower down until knees are 90 degrees while holding onto center of band 
- Keeping a flat back, squeeze lemons under the armpits and stand up by bringing your hips forward

Sumo deadlifts (banded)

- keep one foot kicked behind you 
- put a band around the tow of the front foot 
-Weight in the heels of the front foot
- barely keep weight in the back foot
- push your hips back as you run your hands up and down your front leg.

Staggered stance deadlifts (banded)

Squat and then jump into the air 

(Can be done with band around the knees)

Jump squats / (banded optional)

Booty burn Pt 3

LEGS & BOOTY  W1/ D3

Can you initiate the timer when starting the exercise?

Marika

Omg that was a great first workout! I love that it was 30 minutes. For me, this is the perfect length of time bc of my busy schedule. Also, I didn’t realize I needed the long band so I improvised with the leg bands. I’ll make a note to bring the long band on my next trip! 🙌🏾

LEGS & BOOTY W1/ D3

More workouts from Emily Samuel