30 minute lower-body tabata workout
we’ve got a booty burner for you today, lioness! grab your lioness booty bands and get to it!
*all movements are explained at the bottom of the page
the warm-up ::
2 rounds
arm circles :: 45 seconds
round 1 :: forward
round 2 :: backward
leg swings :: 45 seconds each leg
jumping jacks :: 45 seconds
bodyweight squats :: 45 seconds
the workout ::
4 rounds :: 45 seconds on, 15 seconds of rest
narrow-stance banded squats :: just above the knee
banded lateral walks :: just above the knee
banded glute bridges :: just above the knee
donkey kicks :: just above the knee
alternate right and left by round
fire hydrants :: just above the knee
alternate right and left by round
the finisher ::
30 squat jumps
30 split squat jumps
the cool down ::
lean over and reach for your toes —hold it + stretch
legs in a V, lean to the left — hold it + stretch
legs in a V, lean to the right — hold it + stretch
pigeon stretch
figure four stretch
deep belly breathing :: 1 minute
the form ::
narrow-stance banded squats ::
stand with feet hip-width or narrower apart
place the band just above your knees
slow and in control, pulse your knees in and out
banded lateral band walks ::
place the resistance band around your ankles.
get into a half-squat position.
take small steps to the side, maintaining tension on the band.
banded glute bridges ::
lie on your back with knees bent and feet flat on the floor.
place the resistance band just above your knees.
lift your hips off the ground into a bridge position, squeezing your glutes at the top.
donkey kicks ::
place a resistance band around your legs just above your knees.
get on all fours on a mat with your hands directly under your shoulders and your knees under your hips.
engage your core to stabilize your body.
keeping your knee bent at a 90-degree angle, slowly lift one leg up behind you until your thigh is parallel to the ground and your foot is facing the ceiling.
squeeze your glutes at the top of the movement.
slowly lower your leg back down to the starting position.
fire hydrants ::
place a resistance band around your legs just above your knees.
get on all fours on a mat with your hands directly under your shoulders and your knees under your hips.
engage your core to stabilize your body.
keeping your knee bent at a 90-degree angle, lift one leg out to the side until your thigh is parallel to the ground.
keep your knee bent throughout the movement.
slowly lower your leg back down to the starting position.