Beginner Workout

Booty Bands

Beginner Duration 51 minutes

Target Areas: Lower Body

Equipment: Exercise Mat, Chair, Barbell, Box / Step, Dumbbells, Wall

Added By Lindsey Thompkins

Tags

Full Gym Workouts Lower Body Workouts Chair Workouts Barbell Workouts Box / Step Workouts Dumbbell Workouts Wall Workouts

Exercises

Set 1: 3 rounds

Butterfly Openers

Butterfly Openers

12 reps

Right Lying Clams

Right Lying Clams

12 reps

Left Lying Clams

Left Lying Clams

12 reps

Right Side Fire Hydrant Kick

Right Side Fire Hydrant Kick

12 reps

Left Side Fire Hydrant Kick

Left Side Fire Hydrant Kick

12 reps

12 reps

12 reps

High Glute Kickbacks

High Glute Kickbacks

12 reps

Right Lateral Leg Lifts

Right Lateral Leg Lifts

12 reps

Left Lateral Leg Lifts

Left Lateral Leg Lifts

12 reps

Hamstring Kickbacks

Hamstring Kickbacks

12 reps

Bench Barbell Calf Raises

30 seconds

Set 2: 3 rounds

12 reps

Lying Left Leg Lifts

Lying Left Leg Lifts

12 reps

Lying Left Leg Lifts

Lying Left Leg Lifts

12 reps

Pilates Left Side-Lying Leg Lifts

Pilates Left Side-Lying Leg Lifts

12 reps

Pilates Right Side-Lying Leg Lifts

Pilates Right Side-Lying Leg Lifts

12 reps

Set 3: 3 rounds

Dumbbell Deadlifts

Dumbbell Deadlifts

12 reps

Weighted Bridge Hold

Weighted Bridge Hold

1 minute

Left Bridge Glute Circles

Left Bridge Glute Circles

12 reps

Right Bridge Glute Circles

Right Bridge Glute Circles

12 reps

Set 4: 2 rounds

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

12 reps

12 reps

12 reps

12 reps

Repeat on the left side and continue alternating sides.

12 reps

Set 5: 1 round

1 minute

Hamstring Stretches

Hamstring Stretches

1 minute

Standing Leg Stretches

Standing Leg Stretches

1 minute

Wall Calf Stretches

Wall Calf Stretches

1 minute

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minute

Pretzel Stretches

Pretzel Stretches

2 minutes

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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