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Cardio Crusher
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Published v1
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5
Dec 7
Cardio and Core (HIIT Circuit)
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Published v1
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16
Dec 7
Cardio - Walk & Core Finisher
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Published v1
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5
Dec 7
30 Minute Cardio
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Published v1
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10
Dec 7
20 Minute Express Cardio
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Published v1
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5
Dec 7
Legs and Glutes
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Published v1
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5
Dec 7
Glute Builder Express
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Published v1
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4
Dec 7
Glute and Leg Sculpt
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Published v1
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5
Dec 7
Express Booty Builder
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Published v1
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5
Dec 7
Dumbbell Glute Sculpt
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Published v1
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5
Dec 7
Booty Builder Express
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Published v1
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5
Dec 7
Barbell Leg Day Blitz
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Published v1
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4
Dec 7
Banded Express Lower Body
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Published v1
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6
Dec 7
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Exercises
Banded Squat
Setup - Loop a resistance band around your knees or thighs - Stand with your feet shoulder width apart, toes externally pointed outwards slightly, creating tension in the band - Place your arms in front of you or on your hips Movement - Begin to squat down by pushing your hips back and bending your knees. Ensure that your knees push outward against the band, keeping them aligned with your toes - Lower your body until your thighs are parallel to the ground or deeper, keeping your chest upright and your back straight - Engage your glutes and push through your heels as you rise back up, straightening your legs and returning to the starting positionFields Reps Weight
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Exercises
Banded Crab Walk
Setup - Loop a resistance band around your legs - Stand tall with your feet shoulder width apart, ensuring that there is some tension in the band - Slightly bend your knees into a half squat position Movement - Step to the side with your right foot, keeping tension in the band. Ensure that your feet remain apart, resisting the pull of the band - As you step to the right, your left leg follows and then from the left foot you step to the right and repeatFields Reps Weight
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Exercises
Banded Lunges
Setup - Place the resistance band around your thighs, just above your knees - The band should be positioned in such a way that it creates resistance when you start the lunge movement - Stand with your feet about hip-width apart. Place your hands on your hips for balance - Engage your core, and keep your chest upright and shoulders back Movement - Begin by stepping one leg forward into a lunge position, lowering your back knee towards the floor - Lower your back knee until it's just above the ground without letting it touch the floor. Keep your front knee aligned with your ankle - Push through the heel of your front foot to return to the starting position, resisting the outward pull of the band - As you rise, focus on driving your hips forward and engaging your glutes to complete the movementFields Reps Weight
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Exercises
Banded Donkey Kicks
Setup - Loop a resistance band around both thighs, just above your knees - Get on all fours with your wrists aligned under your shoulders and knees under your hips. Keep your core engaged and spine neutral Movement - Keeping your knee bent at 90 degrees, lift one leg upward by driving your heel toward the ceiling. Squeeze your glutes at the top of the movement - Slowly lower your knee back to the starting position without touching the floor to maintain tensionFields Reps Weight
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Exercises
Banded Anchored Hip Thrusts
Setup - Start by positioning a loop resistance band under the middle of both feet. The band should be tight when your feet are flat on the floor and your knees bent. The band should be placed across your mid foot or near the toes - Place your feet shoulder width apart with your toes externally pointed outwards slightly - Lie back with your upper back flat on the floor, your arms at your sides holding the band, and your head in a neutral position with your spine - Your hips should be on the floor, with your knees bent and your feet positioned directly underneath your knees Movement - Begin the movement by driving your hips upwards, pressing through your heels and the balls of your feet. As you push upward, squeeze your glutes at the top and ensure your shoulders, hips, and knees form a straight line at the peak - Engage your core keeping your pelvis stable at the top of the movement - Slowly lower your hips back down towards the floor back to the starting positionFields Reps Weight
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Exercises
Wall Sit
Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quadsFields Reps Weight Time
Set 1