Grab your band for this burning booty blast workout – perfect for getting those glutes activated!
SQUAT JUMPS
SQUAT WITH ALTERNATE KICKBACK
SQUAT PULSE
SQUAT HOLD
45 seconds work/15 seconds rest x 3 rounds
SQUAT JUMPS
- Place your booty band on just above your knees
- Perform a normal squat – dropping your hips down, keeping your head and chest up whilst ensuring your knees push slightly out against the band maintaining resistance
- From the bottom position of the squat explode up to a jump so both feet leave the floor
- Land softly on the balls of your feet and then transition smoothly straight down into your next rep
- Feel the burn and repeat!
SQUAT WITH ALTERNATE KICKBACK
- Booty band is positioned just above the knees again
- Perform a normal squat as above
- Stand back up tall and then kick one leg back behind you – keep the leg as straight as you can with your toes flexed pointing towards you
- Focus on your glutes and getting a good squeeze as you kick the leg behind you as high as you can pushing against your band
- Repeat the squat and then exactly the same on the other leg – keep alternating!
SQUAT PULSE
- Keep your booty band just above knee height
- Drop down into a squat position
- Staying low, perform tiny pulse movements up and down – not full range!!
- Make sure you keep your knees pushing against the band and don’t creep up out of that low position!
SQUAT HOLD
- Again, booty band just above the knees
- Perform a squat – drop the hips, head and chest up, knees pushing against the band
- Hold the bottom position!
- That’s it – just hold!!
PERFORM EACH MOVEMENT FOR 45 SECONDS, THEN TAKE 15 SECONDS REST BEFORE MOVING ON TO THE NEXT ONE.
REPEAT 3 TIMES THROUGH AND FEEL THAT BOOTY BURN LIKE BEYONCE!
Grab one of the instructors if you need a helping hand with any of the above exercises and don’t forget to tag us in your post-workout selfies on social media!