WORKOUT: TIU BAND BURN!
TIME TO SWEAT & TONE!
In today’s workout, you’ll be BURNIN’ up! Your new routine takes fine toning to the next level, and the burn is REAL, baby girl! I designed this routine using one of my favorite fitness tools: booty bands! If you don’t have them yet, you can do the moves with less resistance! You’re going to love this workout!!
Follow along with me below to sculpt your beautiful booty, sexy arms, strong legs and core!
MOVE 1: SIDE-TO-SIDE WARM UP
WARMS up your waistline!
START with the band around your wrists and extend your overhead, biceps close to your ears. Lean side-to-side while creating a little bit of resistance by pulling your hands apart. Keep your core tight and engaged. Continue move for 20 seconds.
MOVE 2: HANDS UP WARM UP LUNGES
TONES your glutes and hamstrings. Also warms up your lower body!
STAND with feet together, keeping your arms extended over your head with hands pulling apart to create resistance. Step back with your right leg and bend into a backward lunge. Come back to starting position and repeat with your left leg. Complete 3 reps on each leg.
MOVE 3: LEG TONER WITH BICEPS CURLS
WORKS your thighs, booty and biceps.
START with the mini band wrapped around your wrists and sit back into a chair pose. Lift your heels slightly off the ground. Make sure to create resistance with the band by pulling your hands apart. While maintaining resistance with the band, curl your arms up into a bicep curl while moving your knees out to either side. Keep your feet together and heels raised throughout. Use your abs to keep you balanced. Return to the original position. Complete 18 reps.
MOVE 4: SIDE LUNGE AND STRETCH
SCULPTS your arms, legs & booty!
GRASP your band by your belly and put your right leg out to the side, heel raised. Lunge to the right and pull the band out to the side with your right hand, maintaining a 90 degree bend at the elbow. Keep your left hand still and by your belly to create resistance against your right arm. Complete 8 reps then switch sides.
MOVE 5: TRICEP TWIST
TIGHTENS the back of your arms, engages abs and improves balance.
WRAP your right leg over your left, both legs slightly bent. You can either wrap your leg around your left calf or keep it on the ground on the outside of your left foot. Wrap the band around your palms and put your left hand up by your shoulder. Bend the right arm at a 90 degree angle in front of your body. Keep your core engaged. Push your right arm straight down to your side for a tricep extension. Complete 8 reps then switch sides. Make sure to cross your left foot over your right when you switch arms.
MOVE 6: TRICEP PULSE
REALLY tones those triceps!
PLACE your hands behind your back with the band wrapped around your wrists, palms facing each other. Keep your arms raised up, a few inches away from your body. Pulse by slightly pushing hands away from each other, then returning to start. Pulse for 10 seconds.
MOVE 7: RESISTANCE BAND BURPEE
BURNS major calories while toning your total body!
RAISE your arms above your head, band wrapped around your wrists and pulse for five seconds, keep your core engaged! Now, jump down to a push up position with hands directly below your shoulders. This is your burpee. Next, move the right hand and leg to the right side then follow with your left hand and leg. Move back to the original push up position by first moving your left hand and leg to the left followed by your right hand and leg. Jump back up to the starting position with your arms raised above your head and core engaged. Complete 4 reps.
MOVE 8: MOUNTAIN CLIMBERS
GETS that heart rate up while strengthening your arms!
START in a push up position with the band wrapped around your wrists and hands directly under your shoulders. Complete 20 seconds of mountain climbers.
MOVE 9: THIGH TONERS
REALLY targets your inner thighs while lifting your booty!
BEGIN at the left side of your mat and place the band around your lower calves. Stand with feet hips-width apart in a squat position with your weight in your heels. Step out with your right leg and have your left leg meet back at hips width. Keep going until you reach the opposite end of your mat. Once at the right side of your mat, switch your weight into your left leg and complete 5 leg lifts. Place your foot back down and side step back to the left side of your mat and complete the leg lifts with your left leg. Complete 2 reps on each side.
MOVE 10: LOWER BODY BURNER
TONES your booty and inner thighs.
PLACE the band right above your knee and squat down with your feet together and heels up, core engaged. Make sure your knees don’t go past your toes. Separate your knees out while keeping your feet together. Bring them back to the starting position. Complete 10 reps.
- Moves 11-14 will be completed in a series with one side then switched to complete the other.
MOVE 11: BOOTY KICKBACK
LIFTS and tones your booty while working your hamstrings!
Switch to the medium level mini band and wrap it just above your knees. Put your forearms on the ground and shift your weight to your left leg. Kick your right leg straight back behind you. Keep your core engaged and isolate your glutes throughout the move. Complete 8 reps.
MOVE 12: BOOTY LIFT
SCULPTS a gorgeous booty!
Keep your leg in the air from the previous move and squeeze your booty. Drop your leg down to the ground for a toe tap then lift it back into the air using your booty and hamstrings to pull it back up. Complete 8 reps.
MOVE 13: LEG LIFTS
TIGHTENS your inner and outer thighs!
Roll onto your side and keep your left leg bent with your left arm supporting your weight. Lift your right leg into the air, directly to your side, then slowly lower it back down to the floor. Complete 8 reps.
MOVE 14: KNEE TAP
TONES, lifts and sculpts your booty like nothing else!
From the previous position, bend your right knee and bring it in to meet your left knee. Open your knee up as you tilt your right leg to have your right ankle meet your left ankle. Complete 8 reps.
- Once this move is complete, start back at move 11 and switch sides.
MOVE 15: AB TONING LEG RAISES
WORKS your lower abs!
BRING the band down around your ankles and lay on your back with your hands under your booty. Raise your legs a few inches off of the ground, keeping core engaged by bringing your belly button towards your spine. Raise your legs by using your core to help lift them. Once at the top, open your legs out, then bring them back together and slowly lower your legs back down. Complete 10 reps.
MOVE 16: RESISTANCE BAND BICYCLES
TONES your tummy and defines waistline!
PLACE the band under the arch of both your feet. Lean back with your hands below your shoulders supporting your weight. Bicycle it out by bending your left leg up toward your body and straightening your right leg. Then bring your right leg up toward your body as you push straight out with your left leg. Complete 8 reps per leg.
Each pack comes with 3 mini bands, 1 each of light, medium and heavy resistance all in a convenient carrying pouch.
These amazing resistance bands are extremely versatile, can be used anywhere and since they take up virtually zero space, they’re also the perfect travel companion—just throw them in your suitcase, purse or gym bag.
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