If you are short on time and can’t make it to the gym, give this lower body band blast a try! Bands are a great fitness tool to help sculpt and blast fat. Plus, they are portable and can be easily taken anywhere.

4 Rounds

15 (each way) Band Lunges (see picture)
20 Wide Band Squats (see picture)
50 High Knees

Rest 15 seconds

15 (each way) Band Walk
20 Band Deadlifts
20 High Jumps

Rest 15 seconds

20 Narrow Band Squats
15 (each way) Band Squat and Side Step
15 (each way) Lateral Single-leg Jumps

Exercise Notes

When using bands, make sure you have the right resistance. The last three repetitions should be difficult to complete. If not, use a thicker band that’s more challenging. Also, when using a band, make sure you are engaging the muscle that you are working and use good posture. See pictures for instruction.

Band Lunges: Get in a stationary lunge position, as shown in the picture, and position the band under the leading foot. Keep the back leg straight.

High Knees: Quickly run in place, bringing your knees towards your chest.

Band Side Lifts: Get in the band with feet shoulder-width apart. Push laterally with the outside of your foot to create as much resistance as possible. Step down and bring your feet back to shoulder-width apart.

Band Deadlift: The most important thing here is to make sure you loop the band like shown in the picture to create enough resistance. Pull up by squeezing your hamstrings and glutes.

Band Squat and Step: Place the band under your feet and stand shoulder-width apart. Squat down and step laterally to one side, then squat. Bring your feet back to shoulder width and step laterally to the other side.

Lateral Single-leg Jumps: Begin with feet together. Holding a dumbbell in the right hand, jump laterally, pushing off with left foot and landing on right foot. Place the dumbbell on the ground and pick it up with the left hand. Then jump off the right foot, land on the left and place the dumbbell on the ground to switch hands. Repeat motion for specified reps.