10-Minute Booty Band Workout (No Repeats!)

Hi, I'm Lindsey Baumgren, fitness trainer and today I'm excited to partner with now to bring you a 10 minute booty band leg workout. I have the awesome Rachel. She's gonna be joining me for today's workout. And you guys, this is gonna be a quick and dirty 10 minute legs using a mini loop resistance band. Of course, you could do this with just your body weight. This little mini band is just gonna add some intensity and fire. You can use this 10 minute warm as a 10 minute warmup before your leg day or a quick 10 minute leg workout all on its own if you need something quick and efficient to get the job done. So there's no warmup and cool down. We are going to jump right into our 10 minutes together and make the most of it. You have 10 exercises. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. And there's no repeating it. So you're just going to knock out each exercise once and you're done. That's it. So let's get to it. We're going to start with this band around 6 inches above our knees. So right around the thigh area and we're gonna start. I'll show you your first move. It's gonna be a good side to side squat. So you're just gonna step right together and left together. Really thinking about stretching that band as you push your knees towards your outer toes. Okay, so we're gonna do that for 40 seconds of work. In the 22nd break, I'll show you move number two. Are you ready, Rachel? Let's go. Let's knock it out. We're gonna step to our right in three, two. Let's go. Here we go. Step right together and left together. Really think about driving through those outer glutes to stretch as you drop down to that 90 degree bend in the knees. Nice drive through the heels. Stand back up. Knees are pushing out into that band. Don't let those knees cave in. Chest up, Eyes up. Here we go. Drive into that band. You got it. Step together and step together. Nice work team. Stay with it. Yes, you can. Just keep moving. Yes. Ten seconds here. Push into that band. Here we go. Push. Nice work, Nice work. Finish it. Final five, four, three, two and one. I'm going to take this band and transition it down around my calf, shin, ankle area. I'm going to do two lateral walks. So I'm going to come into a loaded position. I'm going to walk to the left, kick back for two, walk to the Right, and kick back for two. So take a giant step to your right. Let's walk to the left in 3, 2. Get loaded in those legs. Walk for 2, kick back for 2. Walk for 2, kick back For 2. So you're pushing into that band as you walk laterally. Then push those heels back to the wall behind you. Nice. Right here, we're using those outer glutes as we step side to side. Then we're using our glutes and hamstrings to lift that leg, pushing into that band. You got it. Stretch and kick one. Whoo. Nice work. Hitting all heads of that big glute muscle. Come on. 10 seconds. Yes, you can push and push. You got it. Walk for two. You're in the final four. Three, two and one. Nice work. You're going to transition this band actually down around your feet and just moving and moving. It is a fast one. I'm going to step to my right, do a squat, tap, center drive my right knee up. So we're going to work on that hip flexor. We're just going to go just to our right. So stepping to the right in three, two. Let's go. Let's go. Squat, right. Tap, drive, tap. Squat, tap, drive, tap. Runners, this is a really good one for you. Don't let this knee cave in as you drive it up. So it's really easy to let this hip cave in like that across the body. Think about keeping this hip, the knee right in line with the hip side, center drive. Nice. Strengthening those outer glutes and those hip flexors. You got this, runners, come on. This is a great warmup before your next run right here. Nice work. Drive it up. Stay with it for 5, 4, 3, 2 and 1. You're going to do that same exercise on the other side. So we're going to step out to our left. Tap and drive it up. Yes. Feel those hip flexors. Feel those outer glutes. We're going to hit both of them. Like I said, a really great exercise to warm up with for a run. All right, guys, we're on in five. Step to your left in three, two. Let's go. Let's go. Step left and squat. Tap. Drive the knee up. Tap. Nice. Can you feel that core turn on? Core activation, Hips, glutes, balance. Whoo. All working. You're getting it all here in a quick and dirty 10 minute resistance band leg workout. You got it. One rep at a time. Nice work. Drive it up. Take it side, center, drive. Nice work. Nice work. Come on, stay with it. Yes. You can finish this leg off right here. 10 seconds on the left leg. You got it. Drive. Nice work. Final four. Three, two, and one. From here, let's keep the band looped around my right foot, and then I'm going to hold it with my left hand. I'm stepping back to a reverse lunge. So reverse lunge. Stand tall. The band acts as resistance, right? I got to fight the band to stand up tall. Driving through that front right heel. Step back to lunge in three, two. Let's go. Left leg drops back to lunge. Stand up tall. Drop back. So I'm dropping that back, left knee towards the mat. Driving through my right glute to stand me tall. You got it. One rep at a time. Nice work. That band just adds a little bit of resistance, Creates some tension, activates the core, makes you really drive through. Think about making a fist with that front right butt cheek every time you stand up. Nice. Drive through that front glute and quad. Really working that front leg. 10 seconds here. Come on. You got it. One rep at a time. Let's go. Finish it. 5, 4, 3, 2, and 1. From here, you're going to hold this position. Rachel's going to go into a single leg floating deadlift. I'm going to go into a stagger. So hinging at the hips, standing tall. So we hit the glutes and the quads with the lunge. Now we're going to hit the glutes and the hamstrings. Back of the leg. Single leg deadlift. Okay, we go there. Going to go stagger. Rachel floats in three, two. Let's go. Think about pushing the hips back towards the wall behind you. Stand tall. Soft bend in that standing leg. If you feel yourself tipping forward, think about putting a bigger bend into that standing right leg. You can float it. You can stagger it. We're getting into the glutes and hamstrings. Glutes, hamstrings, hips. Single leg deadlift again. That resistance band is what's creating that resistance. Just like holding a dumbbell. It's just in a different way. Resistance band works slightly different than dumbbells. Keeps constant tension. Ten seconds here on those muscles. That's why I love a good resistance band leg workout. And you can take it anywhere. Come on. Three, two, and one. Nice work. We're going to switch. Take this band, loop it around the bottom of your left foot, hold it in your right hand. Reverse lunges. Right leg steps back to lunge right. Resistance bands are one of my favorite traveling workouts. This band Just travels so nicely and quick. 10 minutes. Great to do on vacation. We go in three, two. Let's go. Step that right leg back to lunge. Stand tall. This time I'm thinking about squeezing through that left glute, making a fist with my left butt cheek. This time, driving through that left heel to stand me tall. You got it. Drop that back right knee to the ground. Stand tall. Squeeze. Nice. A quick 10 minute leg workout you could take to the pool. Wouldn't that be nice? Oh, that sounds so nice right now, right? Awesome job, you guys. Stay with it. Nice work. Right here. Squeeze and drive through that left glute. Yes, you can. 10 seconds here. Let's go. Finish it. Nice work. Nice work. You're almost there. Go. 5, 4, 3, 2. Give me one more because you can. Nice. You're going to stay. Here we go. Deadlift. Rachel's going to float again. I'm going to go to that staggered stance. Soft bend in that standing leg. Hips go back this time. Drive tall. Working that hamstring. Get a nice stretch at the bottom. Let's finish it, guys. This is move number eight of ten. You're almost there. We go in three, two, one. Your final standing exercise. We take it down to the ground. Quadruped, fire hydrant, donkey kicks. That's how we finish. All right, so you're almost there, guys. Keep going. Last standing exercise right here. Hitting the hamstring, back of the leg, posterior chain, glutes, and hips all working strong here. Nice work. Drive through the heel of that standing leg. Soften in that standing leg. Rachel's rocking the balance challenge, not letting that band pull her. She is in control of the band. You got it. Come on, stay with it. 10 seconds here, guys. 10 seconds. Get that nice stretch. Drive through the heel. Finish it. 5, 4, 3, 2, and 1. Awesome. That band is going to come back six inches above your knees where we started this workout. And we are taking it down to the mat to finish. I'm in a quadruped position. I'm actually going to take the band and loop it under my right knee. So my right knee is pushing the band into the mat and then it's around my left thigh. Quadruped position. I'm going to drop to my forearms for stability. I'm going to give you a fire hydrant and a stamp. Let's go there. Fire hydrant lift, glute stamp. Lift the knee to the side. Lift the heel to the heaven knee. Comes in line with hip heel goes to the heavens. Nice. We're getting a little Side butt action. A little glute hamstring action. Finishing strong. This is a true way to booty burn, right? Burnout. Yeah, talk about a burnout. If you feel your hips moving, if you feel your core not stabilizing, you drop down to those forearms. Just going to stabilize you a little bit more. Especially supports my growing belly. Ten seconds here, guys. And then we switch sides. That's it. This is your nine of ten moves right here. Finish it. 5, 4, 3, 2, and 1. Awesome job. We're just going to switch sides and we're going to switch that band. So I'm going to loop the band, get it nice and straightened out here. If it rolls up on you, loop it under your left knee this time. Right leg is going to do the work. And move. Okay, Set it up. We're on in five. Here we go. I'm going down to those forearms again. Fire hydrant and stamp in three, two. Let's go. Let's go. Fire hydrant and stamp. Nice work. Fire hydrant and stamp. I'm thinking about bringing that knee in line with the hip. Stamping my heel to heaven, squeezing through those glutes and hamstrings. Outer glutes, glutes and hammies. Nice work, you guys. Right here. Finish strong. This is it. Move. 10 of 10. We finish this lower body burnout with just a booty band in quick 10 minute dirty fashion. Quick and dirty. That's what we like to call these workouts. Quick and dirty. Come on, Finish it. Got 10 seconds. 10 seconds here. You're almost there. Bring it home. Final five, four, three, two, and one. Whoo. Nice work. If you want to, you can just sit back and. Oh. Wiggle into those hips, right? You get to take that booty band off. You are done. And that is your 10 minute booty band workout. You absolutely crushed it. Thanks so much for showing up and working with us. We love sweating with you and we'd love to continue to sweat with you so you can always check out more workouts. Come back soon. Have a great day.