33 Minute Mini Band Abs & Booty Workout II FRESH Day #13

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your mini band, abs and booty workout. This is day 13 of your fresh challenge. However, this is a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level. If you don't have a mini loop band, you can do this entire workout just body weight. If you have a band or a few bands, keep them close by. We'll get a little extra burn. Are you ready? Let's do it. Go ahead and start moving your body. You can march, you can jog, whatever feels good for you. Set those bands to the side. So I'm working with my bands today. I have a link in the description below. So I will be working between three different resistance. You use what you have available to you. I have the elastic ones. I know some of you have the fabric ones. There are going to be a few things, especially that lower body, our glutes, our legs, booty, all of that. Where you'll want to go with a thicker band or a heavier band. And there'll be a couple things with the upper body. Well, mostly with the core, because it's core and lower body. But we may sneak in a little bit of arms by default that you are going to want to take a lighter band. And again, everything that we're doing today, you can do without the mini band. You can just keep it body weight, right? You're still going to get the work. We're just adding some resistance through the band in addition to our body weight. Let's take it side to side. I want you just to shift your weight, Opening up the hips, reaching through here. Obviously, our hips and glutes are going to get a lot of work today. The way it works is we have three circuits. Circuit one is going to be all lower body. Circuit two, go ahead and take it right here. Flat back down and round it up. Circuit two is going to be all core, and circuit three is a mix of both. All right, so we'll get through it quickly. Hold it down right here. Roll those shoulders as you push out gently on the inside of the leg. We're gonna make everything accessible again. If something feels like too much, I'm gonna give you different options. Walk your feet in. Let's take it standing. Cat. Cow. We're here. Round through that back and here. So I will give you lots of different options. I'm always going to remind you to be where you are today. Meaning you do you. It's Your workout. Let's sit low in a squat and roll that hip around. It's your workout, so I want it to be challenging to you, but I also want you to remember that as long as you're moving, as long as you showed up today, as long as you're moving safely and effectively, that is all that matters. So you don't have to be doing exactly what I'm doing or at the same pace as me or anybody else. I just want you moving and feeling good. If you showed up today, you are successful. Let's take it to a little hinge. So hands right down the front of the legs. Bring it up, big squeeze. Hands down, big squeeze. We're gonna get a little core warm up here in just a minute. This time, if you can take those hands down, I want you to walk your feet back. So we're here. Just a little forward and back, and then little down, dog. Big stretch to here, back to center. If you need to be on the knees, you can take a child's pose to quadruped all four. But if you're able, take it down dog to center right here. Good. Let's take one foot up if you can. If you need to drop that knee, you can reach up. Drop the knee, little twist couple times at your own pace, getting it done, and then switch your legs. So back to that plank or all. All fours. Reach it up here. Reach through and up. So we will have a few things that we're doing today. Step it in right here. Round it up right here. All right, team, bring it up. Tap and reach across. All right. A few things we're doing today that are gonna get sneak in a little upper body with that core or a little upper body with a bit little lower body. But for the most part, abs and booty is what we are doing today. It's going to be a fun one. I think you're gonna feel it, and I think it's gonna move quickly. Everything is 40 seconds of work, 20 seconds of rest. Or some things are right and left. We're gonna split the time 20 and 20, so I'm going to talk you through it as we go. One of the reasons we're keeping the first circuit, all lower, second circuit, all core, is so we don't have to switch a ton of the band. But there will be some switching. So just hang with me if you need a little bit more of a break. You can always hit pause if you need a little more time to adjust that band. I know those bands roll all over the place. It's not just you, I promise, but we'll get there. So go ahead and grab a thicker band. Thinking of that lower body again, if you don't have a band, that is okay. Okay, we're gonna start with that band above our knees. So finding here, we're gonna start with a little side step. So we're taking it here to here. We're going two to the right, two to the left. Right after that, we're going to take it into a squat, but start with just a side step. Here we go. 40 seconds. Step, step. And with this, I want you to think of this as a little glute activation warm up. Right. We actually love getting mini band in our warm up. I don't do it as often because not everybody has them, but it's a great way to warm up the glutes. Right, so we're here. Breathe side to side above the knees. Right through here. 10 seconds. So here's what's fun about this workout. Everything that we do, we build, so we're adding on as we go. Whatever the last thing you do, you'll get it as we go. Shake it out. All right, so we get that side step. Now we're gonna go side step squat. We're just going one and then the other. So side step squat. Then we're building on. We'll go squat and something else, then something else and something else. It'll make sense as we go. Next round, side step squat above the knees in 3, 2, 1, 1. Time. Side step. Bring it up. So. So you're squatting low. I really want you to think about taking those knees out at the bottom. So you're pushing against the resistance. Right? Right through here. Your core is engaged, so you've got that strong foundation. You're not holding your breath. But the difference between what we did before and now is we're dropping those hips low. We're still pushing out with the knees. Think outer thighs, then squeezing with the inner thighs as you come up. Outer thighs, Inner, outer, inner. Makes sense. Yes. There we go. And relax. All right, now we're taking the side step out. We're taking it to the squat. We're gonna add a little leg lift. So right here we're gonna go squat, leg lift, squat leg lift. All right, so we kept the squat. We'll add a leg lift. Let's take it 40 seconds. Hopefully your heart rate is up. Let's do it. Squat and leg lift. And breathe. Yes, you can. Out to the side. Not leaning into it, but staying stationary in that leg and then as you lift. Yes, we're getting a lot of hips, glutes, and outer thighs, but we're also getting those obliques halfway there. Sit down low squeeze. Flex that foot as you're coming up. And breathe. Yes. Ha. Breathe. We got three, two, and one. All right, team, now we're keeping the leg lift. We're going right side, left side. But instead of leg lift to the side, it's leg lift to the back. Then we're going to lunge it down. So it's a close lunge, almost like a kickstand lunge. We got 20 seconds, right. 20 seconds left. Leg lift and lunge. Let's do it. Here we go. Leg lift, lunge. So we're keeping the leg lift, but now we're taking it to the back instead of the side. 20 seconds each side. If you need a little extra balance, grab onto the wall, a sturdy chair, couch, countertop. Try to get low. I know it's a close lunge, but you got it. Switch your sides. Here we go. Leg lift, close lunge. If that band is rolling up, don't worry about it. It happens to everybody. You're definitely going to see it happen to me in this workout. Try to keep a nice wide stance, and that's going to help keep that band in place. Close lunge. Drop it down. Yes. Three, two, one. All right, now we're gonna take the lunge out or the leg lift out of it, and we're gonna go lunge into a little touchdown. So watch me here. Lunge. Touch it down. Let's actually move that band right above the ankles. And watch me here. You got that nice wide stance. Lunge and touchdown. So it's a kickstand. Drop the knee. If that band is rolling all over the place, don't worry about it. Lunge and touch down. 20 seconds, right. 20 seconds left. Right here. So a little lunge and then little hinge deadlift. If you want, you can touch it down to there. You can put one leg off the ground. We'll see. I told you, right? If you want, roll that band up above your knees. Maybe that's better right here. Switch your sides. Lunge. Touchdown. Lunge. So banded lunge again. Keep those knees wide. Touch it down. Press into that front heel. Don't worry. Almost done with this round. Three, two, and one. All right, team, so very last thing, let's get a little leg burn. I want you to put that band right under your feet like this. If you feel off balance, take your hand here. We're just going to do a little side to side. Looks kind of weird. Core engaged. Join me here. Lift, lift. So it's a little weight shift. You're not actually lifting. You're just going side to side. Feel that? Yes. Breathe. Ah, yes. Right. Hang with me. I know. That's why we had a lot of those bigger moments movements up top. If you are just doing body weight, I want you to do more of a lift. But if you can, side to side. 5, 4, 3, 2, 1. Shake it out. Kick that band to the side. Here's what I want now. A little cardio mobility. We're gonna tap in, tap out, tap in. Join me for 40 seconds. We're getting a little cardio mobility in between right here. 40 up. Really think about opening up, Especially thinking of it as a hip stretch and a glute stretch. Right? Take it here. Bring it up. Keep it moving. If you want to add a little jump. If you want a little extra, open up those arms. Yes, you can. We got 3, 2, 1. Quick sip of water. We're gonna grab a lighter band. So we got a lot of glutes and hamstrings up top, right? Not so bad because we got breaks in between. All right, team, take it right here. We're gonna get a little bit of core, so I want you to pull it right here. We're gonna start bringing the knee in as we contract the core. Starting super simple lighter band, either here or here. Here we go. So it's a little march now. If you don't feel it, I want you to take it right here. Feel what happens when you contract the core as you pull out, you pull in with the core. So you can start just here or knee. I know. Super simple, but you feel it. Yes. It's a little bit of arms. We're gonna get the heart rate up in the beginning, and then we're taking it to the mat. This is your core sequence. Yes. Breathe. Ha. You got three, two, one. All right, 20 seconds each side. We're doing a little side punch pull. Now I want you to think less about the pull down for the upper and more about that little side crunch. If you're going body weight or you need some balance, take it on the wall. Otherwise, we had 20 seconds, right? 20 seconds left. Stabilize here. Pull in here. Side abs. Here we go. Side abs with the side of upper and cardio. Really pull it in. So a little more of this motion than this motion. Right? We're still getting a little back a little. A little bonus pack. 5, 4, 3, 2, 1. Shake them out. Same thing. Other side. Here we go. Bring it up, bring it up. Up. Yes. Burn. Ha. Keep it up. Right here. Pull them in. If you're sore from an upper body yesterday, you're gonna be feeling it. I know. I am too. 5, 4, 3, 2, 1. So we had our knees. We had our knees in our pull down. Now let's keep that pull. Let's take it to a plank. Now watch me here. Take it down. Right here. I want you in that plank. I want you to pull one side and then the other. If you have the range of motion and you have a lighter band, I want you to get a little twist with it. Otherwise you can just keep it just like a little bit of a row. If you don't have a band, I just want you to lift to get a little bit of that side to side for your core. So taking out the knee, keeping the pull, adding in a plank. Three, two, one. Here we go. So just start with a pull up, elbow in, core and tight. If you need to modify, take it to the knees. That works too. You're still getting that core working. If you have the range of motion. Side, side, burn. I know. Keep it very controlled. Use the resistance of the band to really engage that core. Ten seconds to go. Breathe. Huh? Three, two, one. And relax. All right, team, so now we're taking the band right above our ankles. You may want to go a little heavier if you want. We're taking out the pull. We're adding it to a plank. So we're keeping that plank. Let's go to our elbows. Join me here. We're going to tap it out. Tap it out right here. In 3, 2, 1. Out, out. So core is engaged on the elbows. If you need to modify, I want you to keep the knees down, stay on the elbows, and then just tap back or just take it out. With the knee lifted in the core, we want that core again to work against the resistance. And again. Think outer thighs. Inner, outer, inner. Now the inner. You really have to work against the resistance as it's coming in. Right, Breathe. There's those core. Right? Ha. We got five core muscles. Three, two, and one. All right, team, let's keep the band right where it is. We're gonna take the plank out, but we'll still keep that little tap out. We're taking it up here, so we're gonna do a little crunch. And here. If you're modifying, then I want you to take it stepping from here. Otherwise, bring it at the top. I want you to give yourself a couple extra Seconds to get in this position. So wherever you are, you're going to tilt the hips. You can walk it out from here or with a bridge or take it out here. And if you can, add that crunch. Hands behind the head. We're going to reach through. 3, 2, 1. All the way back as you press out with those legs. Right, we're getting a lot of outer thighs and glutes right here. Ha. Keep it controlled. You can keep the hands behind the head the entire time. You can also just do the lower. Keep the core working again. You can take it to a. A bridge, Step it out, step it in, out and in. But if you can't, everything's pulled in nice and tight. Let's get the core working hard. 3, 2, 1. Slide that band right above your feet again. All right, team, so modification. You're just going to bring the knees into the chest either from here on the bridge. We're going to keep the crunch, but we're going to make it a bicycle. Crunch, crunch. So watch me. We're here, we're here. Join me. Tilt that pelvis. Lock that core in. Slow and controlled. What I really want you to think about is getting one side and the other, but pulling in just as much as you're pushing out. Feel the difference when you really focus on that pull in and that deep core core right side to side right here. And really keep the feet apart so we keep those lower body muscles working as well. You got 10 seconds. Oh, man. Team. I know. I'm feeling it, too. Three, two, one. Relax. We're gonna keep the bicycle, but we're gonna pulse it. All right, we got 20 seconds of on the right, 20 seconds on the left. Here's what I want is I want you to pulse the upper shoulder towards the knee. I want you to pulse the knee in focus, mostly on that, and pulse that foot out. A lot of things working. If you're doing the bridge, you're just coming here. Here we go. Pulse. 20 seconds. It's very slow and controlled. I want you to think about the movement coming from here. If that's too much, just pick one. You can just do the legs. You can just go here. You got 5, 4, 3, 2, 1. Switch your sides again. A lot of things working. You got that upper pulse here. I know it's burning. You got that knee pulsing in. You got that other foot pushing out. Think about how all of your core is connecting right through there. Five, four, three, two. Burn. All right, team up on two. Your feet. Breathe right. Little cardio mobility. I want you to tap and reach across right through here. Tap. We got 40 seconds, and we'll start across, and then we'll reach over. Then we're getting some water. Here we go. Reach, stretch. So stretching out those arms, because they were working too, but also through your sides, through your obliques if you want a little extra cardio. If you're feeling it, take it here. Man, I'm feeling those abs, right? I hope you are too. One more circuit, team. It's gonna go a little quicker. We're gonna get it done fast. And guess what? We're gonna start with lower body. We're gonna work our way to the core. Take it over. Reach, reach. You keep going. I'm going to tie this shoe tighter. Reach over, stretch through your sides. You got four, three, two, and one quick sip of water. All right, team, so we're going to start with a little side shuffle. Get that thicker band again. This time it's at our ankles, right? We did this before, right? We did side step for two with it above our knees. Now we got it at our ankles, and I want you to try to get a little shuffle at the halfway point, we're gonna add a little tap behind, but I don't want you to overthink it. All right? So shuffle for two. Shuffle for two. Here we go. Start with a little side step, just like we did at the top of this workout. With it above our knees, you're feeling a little bit more right through here, right? If you want little shuffle. Yes. Now watch me shuffle. Curtsy, shuffle. If that feels too weird, you just keep. Keep it. Don't get tripped up. You can just keep the shuffle. That works too. Curtsy, right. Shuffle. Little tap behind. Shuffle. Little glutes. One more. Breathe. All right, so we're keeping it here. We're gonna keep the curtsy, but we're gonna do a little circle around. Watch me. Circle, curtsy. 20 seconds, right. 20 seconds left. You can have it low right there above your knees. Doesn't matter. It can be small, it can be big, but then it's a really close curtsy. Here we go. 20 seconds. Circle, curtsy in that hip all the way around. So it's a stabilizing movement for your core. So if you need fingertips on the wall. Yes. Mine is rolling up, and that's okay. If you don't have the band. Feel free to make that circle bigger, but keep it controlled. Other side. Circle, curtsy. See, I told you. It rolls for me too. Don't overthink it. We just want that range of Motion, right. This is just as much about mobility as it is feeling that burn, Right, and breathe. One more. Yes, team. All right, bring that band up above your knees. Now we take that circle, that little crossover. We're going to take it to a plank. So watch me here. Nice and wide. Take it over. Out wide. Take it over. Inner, outer. Join me down here. If you need to stay on the knees, you can just take it here. Over and back, but let's keep it going. In 3, 2, 1. Circle, crossover. Back to center. Inner thighs and outer. Yes. Inner and outer. Inner. So we're keeping the circle. We're taking it to the plank. You can probably guess what's next, right? Keep going. We're gonna get the plank, but we're gonna mix it up. Cross over and back. Over and back. Yes. Glutes and hamstrings while we get the core working. Inner and outer. Yes. Last one. And breathe. Stretch it back. All right, team, we're keeping the plank, but we're taking it to a bear plank. What is that? That's here. We're gonna do a little tap in, tap out, bear plank, run. Tap in, tap out. We're gonna get those legs working while we keep that core working. Pull everything in. Lift up. Here we go. In, in, out, out, in, in, out. If that feels like too much, I just want you to take it. Take it out from down with the knees, or bring it up and take it down in between. If you need a little breather in between, you just set those knees down, you pop right back up. In for core, out for outers and glutes. In and out. Keep it going. I know. Bear plank. Run it, run it. Side, side, Core burn. Three, two, one. And relax. All right, team, so you're here. We're gonna take it with a little runner's crunch. So you can either just go here to here, little hip flexor strength, or you can take it all the way back, core, cross. Let's get it done. 3, 2, 1. Take it up, take it back. Deep core. And here. There we go. Remember, if you're modifying. Halfway back. Halfway back. Yes. Bring it in. If you're seated or standing, that's another modification, too. You can just bring them in right here. Yes. Get it done. And breathe all the way through. We got three, two, one. And relax. All right, team, so down on your back, look at our core. Keep our cores working, but a little bit of a breather. We're gonna come up in that bridge. We're gonna come up. Knee comes in, so you're Gonna keep that little run or knee coming in with the bridge. Let's get it done. So up, knee in and down. Up, knee in. Now, you can keep it just right here, right? We got core working, we got lower body. Or you can go one leg. Knee in and out. Knee in and out. So one leg does the bridge, other leg comes in, right? Yes. Burn in those glasses. Glutes, breathe. Yes, you can. So close. Core is working too. 5, 4, 3, 2, 1. All right, team, let's take it right there. Last one. We're gonna go bridging out, right? Bridging out, just like that. And then maybe we'll finish with some pulses, but let's get it done. Wrap that core in 3, 2, 1. Bridge. Press it out, press it out. Maybe my favorite banded move. I want you not to forget about the core. Pull everything in. You can make it two parts. Up, out, in and down. Or you can make it more fluid. Well, we get lots of glutes, lots of hamstrings. Take it up. Yes. Burn. Yes. Hold it up. Pulse up and out. Last 10 seconds. Make it good. Make it burn. You know it. You love it. We got five, four, three, two, one. And relax. Yes, team. Booty, booty. All right, up onto your feet. Guess what? That's the last of that circuit. But I think we got time for a bonus move. All right, team, so here is what we've got. You can have it down below or up top. You're gonna take it. Four jacks, high impact or low impact, and then four little glute squeezes. Now here's the trick. You can go jacks up top. Take it here. Glute, glute, glute, glute. Take it up into the jacks. Totally up to you. Or you can keep it all up top. And from here. Bonus move. 60 seconds. This is it. Let's get it done. In three, two, one. Here we go. Four jacks. Four glute squeezes. Either from the top or from the plank to keep the core working. Yes, you can pop it in. If you don't feel comfortable going down to the plank, you can take that band off or again. You can keep it standing right through here. Here we go. Yes, you can. This is it. Squeeze, squeeze. Keep that good plank form. I want that core working hard standing up top if you want. Squeeze, squeeze, squeeze. Fifteen seconds. What do you got, team? Give it to me. Can you get one more at least with those jacks? Burn. Four, three, two, and one. Take it off. Yes, team. Oh, man. Right, band out of the Way. How do you feel? Yes. Don't worry, we're gonna get a good stretch. I know little taps right here. We're going to keep the stretch pretty short. So of course, please get more on your own. I like to get you in and get you out. I like to leave you with a little bit of a cool down and a stretch stretch to your back right here. But of course, please, I always recommend that you get more on your own and that you build that mobility and flexibility work into the rest of your day and the rest of your work. Your workout. Let's take a child's pose. Big stretch here. Of course, if you are following my free workout calendar which you can get, make sure you check the description below. Get on that email list. Free workout calendar. Come up on all fours, roll through. Cat, cow. Inhale and exhale. We have an active recovery day that we mix up some yoga, some pilates, some mobility, some bar. But that is where we get all of that in. If you can team take it to that pigeon stretch. If that's not right for you, you can take it 9090 or you can sit on the edge of a chair and get this. But let's lean into that hip burn. You can be up, you can be down. Find what works for you to get that good hip stretch. Those hips are working hard. So make sure that you get that workout workout calendar and you follow it. We get some strength days, resistance training like this where of course we work in some cardio and mobility. We get a cardio based day so we get a little break from the resistance. But of course we keep your heart rate up and everything. So it's all cardio and we get an active recovery day and then you have some bonus workouts as well. Live workout on the weekends. Lots of fun things. Of course, don't forget to like this video. Don't forget to subscribe to my YouTube channel. And of course leave me a comment, let me know what you thought. Are your glutes burning? Are your abs burning? I know mine are. Let's take those knees out right here. Little stretch. Start with your back straight, pull those shoulders back and then lean over into it. Right? And then one more little hip stretch. Let's cross it over right here. So leave me a comment. Hit that subscribe button, hit that like button and of course check out all the information in the description below. Would love to have you join us in the Bodyfit Athletic club now on the Bodyfit by Amy app. If you are looking for more support for accountability for a community that is its own private community, as well as a place where you can ask questions to me, to Vivian, our Body Fit Dietitian, a nutrition plan that's practical, how to build a balance plate, no restriction, no counting, anything. That is where you want to be. And of course, you can click on the link to check out Body Fit Elite. If you're looking for one on one coaching as well, go ahead and come up halfway if you can. I want you to pedal those feet right here. Thank you so much for being here. I hope that you're feeling everything, abs and boots, booties and beyond. And of course, feeling energized and ready to take this good energy throughout the rest of your day. Let's get one big deep breath in and out. You did it. That was your mini band, abs and booty workout. Great job, everybody. Sa.