15 Booty Band Workout at Home

Written by Abrar Khan

Equipment needed: mini looped resistance band (a.k.a booty band) Time: 20 minutes

Instructions: Choose a mix of three lower- and upper-body exercises and two core moves from the list below. Perform each for 45 seconds, rest for 15 seconds, and immediately continue on to the next.

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Lower Body: Banded Abduction

Continue for 45 seconds Each Side

1

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Lower Body: Banded Bridge

Continue for 45 seconds

2

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Lower Body: Banded Donkey Kick

Perform three to five 

3

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Lower Body: Banded Hamstring Curl

Continue for 45 seconds Each Side

4

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Lower Body: Banded Lateral Walk

Continue for 45 seconds

5

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Upper Body: Banded Lateral Press

Continue for 45 seconds

6

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Curtsy Lunge with Biceps Curl

Continue for 45 seconds Each Side

7

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Upper Body: Banded Triceps Kickback

Perform three to five  

8

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Upper Body: Banded Wide Curl

Continue for 45 seconds Each side

9

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Upper Body: Banded High Pull

Continue for 45 Sec each side

10

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Core: Banded Bear Row

Continue for 45 Each side

11

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Core: Banded Bicycles

Continue for 45

12

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Core: Banded Knee-to-Elbow Extension

Continue for 45 both side

13

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Core: Banded Lateral Plank Walk

Continue for 45 both side

14

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Core: Banded Offset Leg Lowers

Continue for 45 both side

15