PIN ME FOR LATER, Resistance Band Workout for Women!

I love a good resistance band workout for women. If you want a killer leg and booty burn this is for you, my friend. Although you can do this workout essentially anywhere, you do need resistant bands. I bought mine on Amazon!

Here and here, are some options. I would HIGHLY recommend investing in these. They will take your workout to the next level anywhere you are. If you don’t have a resistance band yet, here is a complete leg workout with no equipment.

Adding resistance to your training does a couple things:

• First – you contract muscles, building and toning as you go.
• Second – great for increasing your endurance while gaining lean mass.
• & Third – increases blood flow to your muscles + really targets a lot of muscles you don’t otherwise use in regular workout sessions.

Remember when using resistant bands during this workout, keep your back straight and head neutral with your spine. Keep your knees and feet facing forward — don’t let them sink in towards each other.

This workout is only FOUR exercises. I use 45 second increments or high repetition, meaning 20-30 reps per exercise. I repeat this four exercise circuit 4-5 times. After you will be in fetal position for the remainder of the day. Enjoy!

RESISTANCE BAND WORKOUT (advanced)  

---

1. Side to Side Shuffle w/ Squat Pulses – 45 seconds 
   1. Stay in a squat position throughout the entire exercise. This keeps the tension in your legs and will tear your muscles apart 🙂
   2. Can be used with or without dumbbell for an extra challenge.
   3. With the band right above knee – shuffle 3 times to either side, from there pulse at the bottom for 5 reps — immediately go back to 3 shuffles on the opposite side. Repeat back and forth for 45 seconds.
2. Glute Kickback – 25-30 reps per leg 
   1. Start with resistance band right above knees
   2. Toes pointed – pulse 25-30 reps and switch legs
3. Fire Hydrants – 25-30 reps per leg 
   1. Resistance band directly above knees – keep core tight and lift as high as you can for 25-30 reps.
   2. Repeat with other leg
4. Duck Walks – 45 seconds
   1. Stay low the entire time — walking back and forth for 45 seconds.

This is more of an advanced strength training workout. You can make it more difficult by the resistance of the band you choose and adding dumbbells. Finish the workout with 1 minute of burpees, high knees or jumping jacks for extra cardio.  The key with this workout is to keep the resistance the entire workout.

I have somewhat weak ankles so I like to finish the workout with an exercise to strength them. Try it out for 30 reps per ankle. (shown on video)

all my love,

P.S. – TRY 7 DAYS OF AT HOME WORKOUT VIDEOS FOR FREE! – @FITFREEDOMLAB