7 Resistance Band Moves You Can Do Anywhere + A Cash Out Bonus Challenge!

As promised, here?s the post you?ve all been waiting for (you have been waiting, right??? ;))?the sequel to my 8 Resistance Band Moves You Can Do Anywhere post from a few weeks ago!!! I?m telling you guys, this one is another booty burner that will help you build that booty you’ve been dreaming about! And like with the first post, you can seriously do these movements anywhere! And just as a refresher, keep these tips in mind before, during, and after this workout:

  1. Choose a band that?s tight enough to challenge you (scroll down for some of my favorites).
  2. Keep your core tight throughout each exercise and don?t forget to breathe.
  3. Make sure each movement is slow and controlled.
  4. Do this workout 3-4 days a week, making sure to have a day in between workouts so those muscles can repair and get even stronger!

Outfit & Workout Gear Details:?Reebok Hayasu?(reader favorite &?bonus: under $50), Lululemon Fast & Free Leggings (similar?here?under $50), Lululemon Tank (similar?here),?Resistance Band Set,?4KOR Resistance Band?(one of my favorites)

8 More Sculpting Banded Moves To Boost Your Workout Burn

The How-To:

Do these movements as a circuit:

  • Beginner: 2 rounds, 30 seconds of work with a 30 second break between exercises.
  • Intermediate: 2 or 3 rounds, 45 seconds of work with a 15 second break between exercises.
  • Advanced: 3 rounds, 60 seconds of work with a 15 second break between exercises.

Sore yet?! Time to finish up with the Cash Out Bonus Challenge?to really feel that burn!

Banded Clamshells

Step 1: Lie on the floor on your side with your legs bent at around 90 degrees at the knees, knees on top of each other and forward so you feel supported. Place a resistance band just above your knees.

Step 2: Keeping your hips straight and ?stacked? on top of each other, raise the top knee up towards the ceiling, keeping your feet together, like a clamshell. Squeeze your glutes to drive the movement, making sure your pelvis doesn?t roll backwards as you raise your knee.

3. Step 3: Return to the starting position.

Banded Flying Clamshells

Step 1: Follow the instructions for a Banded Clamshell (above) except instead of keeping your heels together during the movement, raise the top leg and foot 1 foot off the ground when hinging at the hip.

Banded Froggy Pumps

Step 1: Lie on the ground, knees bent, feet together, with a band placed just above your knees.

Step 2: Keeping your knees bent and your feet together, press your hips upwards until your hips come level with your knees, then press knees outward against the band (the clamshell part of the exercise).

Step 3: Pause briefly, and then slowly lower your body to the starting position before the next rep.

Banded Squat to Lateral Leg Lifts

Step 1: Begin in a standing position, feet shoulder width apart, toes pointed slightly out from parallel with a resistance band placed at your ankles. This is the same position as if you were going to do an Air Squat.

Step 2: Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from a belt (the squat part of the exercise).

Step 3: Using your arms as a counterbalance, push your knees outwards as you squat, using the band for resistance.

Step 4: Return to the starting position, then transfer your weight to one leg and kick out to the side with the other leg, using the band as resistance.

Step 5: Return to the starting position and repeat, kicking out the other leg.

Banded Standing Kickbacks


Step 1: Begin in a standing position with a resistance band around your ankles. Holding your core tight, transfer your weight to one leg and raise one leg back and slightly to the side, using the band as resistance.

Step 2: Be sure and keep your upper body straight?no leaning!

Step 3: Return to the starting position and repeat on the other leg.

Banded Standing Leg Abductions

Step 1: Begin in a standing position with a resistance band around your ankles. Holding your core tight, transfer your weight to one leg and raise the other one out to the side, using the band as resistance.

Step 2: Be sure and keep your upper body straight?no leaning!

Step 3: Return to the starting position and repeat on the other leg.

Banded Forward? & Backward Squat Walks

Step 1: Stand with your feet together and secure the band above your knees. Lower into a squat.

Step 2: Hold this low squat as you step forward with one foot, stepping away from your body at about a 45 degree angle, then repeat with the other foot, alternating legs as you walk.

Step 3: When you?re finished with your forward reps, repeat stepping backwards, stepping away from your body at about a 45 degree angle with each foot until you return to your starting place.

Step 4: Stay as low as possible throughout the movements.

CASH OUT BONUS CHALLENGE?POP SQUATS TABATA!

Here?s what you?ll do:

  • Do 20 seconds of work, then 10 seconds of rest x 8 rounds for 4 minutes total.

Banded Pop Squats

Step 1: Stand with your feet together, arms at your sides, with the band just above your knees.

Step 2: Jump your feet apart (toes forward) and land in a deep squat. Spring up as high as you can into the air, then land with your feet together, knees slightly bent. Repeat right away.

Modification: Banded Air Squats

Step 1:?Place a resistance band just above your knees. Begin in a standing position, feet shoulder-width apart, toes pointed slightly out from parallel.

Step 2:?Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from behind from a belt.

Step 3:?Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecaps, pushing your knees outwards as you squat, using the band for resistance.

Step 4:?Return to the starting position.

Which resistance band move is your absolute fave? Let me know in a comment below! And if you like these moves, you’ll love the Women’s Physique program in The TRANSFORM App! It is seriously a game-changer, so check it out!

xo,

Heidi

Related reading:

Hotel Room Workout | My 5 Go-To Bodyweight Moves You Can Do Anywhere!
8 Resistance Band Moves You Can Do Anywhere
Oxygen Magazine Booty Building Workout
Top 10 At-Home Exercises for Total Body Toning
My 10-Minute Anywhere Workout || Bodyweight Moves for Beginners and Advanced

257 Responses

  1. I love these types of workouts! As a new mom they are quick, to the point, and no fuss! Order the during nap time!! And of course I get to have a tasty Chocolate shake afterwards 🙂

    1. Oh and the squats are my personal fave! But squats in general are… I love feeling that burn!!!

  2. Such an informative blog, thank you! All really great for runners to keep hips strong and glute mediums firing = good running form!
    You’re such an inspiration- thank you for everything you do!

  3. Heidi you are such an inspiration to me! I love your beautiful personality. You truly live your best life and you have helped me want to do the same. You have helped me find the motivation to take back my life and my health. I think it?s so great what you and your family do for others! Keep up the good work!
    #bandwork #ihopeiwin??

  4. Love all these moves. Adding the bands an exercise just gives it a whole new dynamic. Love the benefits of working with bands and you can take them with you anywhere. Thanks so much for this.

  5. I travel all the time and it?s so nice to have a good list of workouts to do with a band. It is so easy to travel with and will keep you in your routine!!

  6. My favorite work out buddy is my husband!! We keep talking about the bands and how we want ones for our home! Favorite banded work out is the air squat!

  7. Love working with my bands. They have come with me on all my vacations as they are great for those quick, effective hotel/Airbnb workouts. They also helped warm up my legs before all my runs as I trained for my first marathon, game changer! Squat jumps are my absolute favorite, they are just fun to do.

  8. Great! This is perfect for when you are away from your gym. Love that you can throw your bands in your luggage and do a good workout anywhere. My fave is Pop Squats to get that bit of cardio in as well.

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