Mini Band Lower 10 Minute Quick HIIT Workout

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your mini band lower body. 10 minute quick hit. Because it is just 10 minutes, we aren't going to do much of a warm up so you can go ahead and just start marching or jogging, rolling those shoulders, moving your body, getting ready to go. We'll take it just a little side to side as we go. So we're going to be working with the mini loop bands today. If you don't have them, check out my links below. You'll see my favorites if you do. We're going to be using them for extra resistance in this workout. You'll see. Still get a good workout without them. You can just do everything, body weight, everything. We've got today. Flat back down and round it up is 40 seconds of work followed by 20 seconds of rest where I will explain your next move. We're gonna go ahead and grab that band, thicker band, let's put our feet through. We're going to start it above our knees and we're starting with just a side step for two and back for two. So get it situated above the knees. 40 seconds. Here we go. So step. Still getting a little bit, little warm up. A lot of resistance in those hips and glutes, all those smaller muscles of our lower body. But we'll also get quads, hamstrings, glutes, inner outer thighs, all of it. Today it is lower body, but we'll also be getting your heart rate up, so we'll get a little extra cardio. We'll start up top. We'll work our way down to the mat. We'll add a little bit of core as well. You got 10 seconds. Keeping it here, up above. Last one right here. And shake it out. We're gonna keep it above the knees. You've just got your basic squat. What I want you to do is to sit low and press out so down and out with those knees so we get that extra hip action while we get into the squat. Zip up, that core. Chest is open. 3, 2, 1. Squat it. Take it down and bring it up. Take it down and bring it up. Pressing out with the knees. As I come up, I'm really connecting with the glutes but also connecting with that core. Get low if you're not feeling that resistance. Take your feet a little wider. Get those knees out a little wider. Keep it going. We got 10 seconds to go. Breathe all the way up. Press them out and then last three, two, one. And relax. So now let's slide that band to about mid cap, kind of just above the ankles. It might feel a little slick. Go ahead and bring it up. We're gonna take it to a little side step squat. So we're squatting it out this time. Two times and back. Here we go. Join me. We step out with the squat. So kind of like we're combining the first two moves. If that feels too unsteady for you, you can just keep it with a step out and in. Step out and then feel the difference between. When that band is placed a little lower, right? You feel a little difference in your hips. Still keeping that good posture, right? I know it is a booty burn today, but remember, it's just 10 minutes. Last one right here. And relax. All right. Keeping it right there. Watch me. We are gonna do a little clock face, and we'll do 20 seconds right leg. 20 seconds left. Lift. This leg is bent, stationary. I'm going out. Behind, back and back. Join me. So out. Not really a clock, but what I want you to think about, this one's 12. Oh. What would it be? We got 3, 4, 5, and 6. 3, 4, 5. Probably opposite for you, but if think of your facing, that's where your clock is going. One more. 3, 4, 5, and 6. Other side. We're going 9, 8, 7, and 6. 9, 8, 7, and six. So you're just going out diagonal, diagonal. Straight back, out, diagonal. Let's get one more right here. Out. Good little burn, right? Take that off. You may have to switch to a lighter band for this one, but we're gonna do a little kickstand deadlift. So I'm gonna put this band over this foot in front. I'm here. I'm going down. I'm pushing up. I'm gonna go a little lighter. You do what's best for you. If you need to go body weight, take it here, right here. So I'm here pushing it up. So kickstand got slight bend in both legs, but I'm hinging at the waist, right? And then I'm pushing through this front heel. I'm grabbing onto the band so I have that resistance. It's not a lunge, it's a kickstand deadlift. So the front leg is doing more of the work. Push into that heel. Your back leg is exactly that. Kickstand. Push it up. Breathe. The hard part about these quick hits with the bands especially is that we have to transition fast from exercise to exercise. Let's get. Last one. Stretch it out. Little stretch right here. Same thing on the other side. So you're gonna angle it here. Put it over that other one. If your band is too tight, I want to give you permission just to go here to here. You're still going to feel it. Let's get it done. Here we go. Press up and hinge. So it's a deadlift. It's not a row. You can add that if you want, but you don't have to. We're working glutes, hamstrings, all down through the back of the body. And then, of course, we've got core. Kickstand is for that balance. Often we do this with dumbbells or a kettlebell all the way through. Sometimes we do one leg. You're welcome to try that. It's a little trickier with the band, so I want safety first, of course. Taking it here, drive up through the heel, connect with that core. We got three, two, one. Stretch it out. Yes. We're gonna put it above our knees again. We're gonna take it down on to the mat. All right, team, so a little bit of extra time here. Let's take it down. Band is above your knees. You're coming on your side with your knees right here. So we're gonna take it up into that clamshell. We're opening up and taking it down. Open it up and take it down. If you want, you can lift up in that side plank, too, if you want to keep it just lower body clamshell. If you want to add the core. Flip. Let's go. Three, two, one. Here we go. So, Clamshell, you got 40 seconds. We're gonna make that hip burn. Or up and up, down and down. Feet are glued together, and you're opening that knee up wide. It's tricky. We're pretty tight through here, But I want you to think about that core being engaged either way, even if you're just down and up, right? Or all the way up, all the way down. Lift in here. 10 seconds. Yes. You can burn 5, 4, 3, 2, and 1. Yes. Swing those legs around to the other side. So, same thing. From here, you can just do the clamshell, right? Or you can lift up into that side plank. Either one at a time or everything up and in. Let's get it done. Zip up that core. Everything's in nice and tight. Three, two, one. Here we go. Just your clamshell is here. And if you're just doing clamshell, you can take your head down wherever is most comfortable for you. You want to add that side plank. Lift up through the side core. Engage. So a little Bonus corner core in this lower body workout. Right? And breathe. Yes, you can. Up and in. All the way up. We got 15 seconds. Whatever is best for you. Just the lower body or lowering core. After this, we're gonna flip it over onto our back into that favorite bridge position. 3, 2, 1. Relax. Yes. So keep that band right where you are. I'm gonna swing this way so I can adjust my microphone. Watch me here. Slide those feet in close. We're going up and out. So this is our favorite bridge, right? Bring the feet in close. Press up and out. We got it. In three, two, one. Here we go. Up, out, in and down. You can keep it just that slow. Connect with the core or up and out. In and down. I just want good form, and I want you to think about a little tilt of the hips, little pelvic tilt to really engage the core as we're coming up and in. Right? Breathing through it and out. Yes, you can. I know. All the way through. Yes. Ten seconds to go. As the knees goes out, core goes in. Last two, booty. And relax. So slide that band right above the ankles again. Turn over into that plank position. If the plank is not right for you, I want you to stay on your knees and just go out and out if you can. Come on those elbows. We're gonna go out. Out. Up, up. Join me. Last one. Out and out. Up and up. So we got core working in this plank position. Then we got outer, outer glute, Glute Inner thighs are working to stabilize, so they are still getting the work, I promise. If you want, you can be here. Up and up. You can jump it out. Jump it in. Up and up. Out. In. Last push. Make it good. Up. 10 seconds to go. Walk it out. Bring it up or jump it out. Glutes, glutes. Last one. Yes, you did. Stretch it back right here. Breathe. So a little stretch through your back. Really quick turn over to a seated position. Take that band off. So much, much glutes, booty, inner outer thighs. Right all the way through. Cross this here. If it's better for you sitting on the edge of a chair or a bench, take it there. Just get that nice, good stretch. You can bring that foot in a little bit more. We're not going to stretch too much, so make sure you get that stretch on your own, especially this lower body. Hips, hip flexors, hamstrings. Bring it in right here. Hopefully, you're leaving with a little bit of that heart pump. Good little burn all through that lower body. And with the energy that you need, to get through the day. Roll back onto your feet. Pedal those feet. Please be sure to like this video and subscribe to my channel so I can keep making these workouts for you. And of course, let me know in the comments what you thought. I have tons of other quick hit videos, so many of them are full body, many of them are cardio and strength. So on a day that you're short on time, get it in. Or when you just want to add a quick little finisher to one of your workouts, get it done. Thank you so much for joining me today. Don't forget to subscribe. Check out all the links in the description below for more information. One big deep breath in and out. You did it. That was your mini band. Lower body 10 minute quick hit workout. Great job everybody. Sam.