25-Minute Booty Band Legs & Abs Workout | Standing Only!

Grab your booty band and get ready to feel the bird in your legs, butt, and your abs. In this booty band workout. You can do absolutely anywhere. We're gonna dive right in. But before we do, you can hit subscribe to my YouTube channel so you can get all my free home workouts. Or better yet, click that join button and become part of my YouTube membership community so I can help you reach your fitness goals. All right, team, we're here with a workout you can do absolutely anywhere. And all you need is a booty band or a mini loop resistance band. You can do this at home, and it's all standing. Guys, we're going to walk you through a quick and effective legs, butt, and abs workout using just this band. I've got a medium resistance band, and I'm joined by the amazing Rachel. Hi. She'll be offering modifications. So you can follow along with Rach or you can follow along with me. We're going to take this band and we're going to put it on right away. I'm going to be taking the band on the lower portion of my leg, so I'm going to put it just where my sock meets my legging, around my caption ankle area. You don't want it directly on your ankles. And Rachel's going to go six inches above the knees. She's not going to put it directly on the knee joint above the knees. The closer the band is to your trunk. So on your legs, it's going to be easier. The farther the band is away from you, the harder it's going to be or the more resistance that you're going to have the entire workout. So choose where you want to place the band. A little bit more advanced, a little bit scaled down. Either way, you're definitely going to feel the burn. Your workout looks like this. You have three circuits. Each circuit has three exercises, two strength exercises and one AB exercise. You're going to do each exercise for 30 seconds of work, followed by 15 seconds of rest. And you're going to repeat the circuit times twice. So we're gonna go legs, legs, abs, legs, legs, abs. And it's gonna be a real fiery workout because the band is never coming off. All right, you guys, we're gonna even start using the band for our warm up. You ready to jump in, Rach?

Go.

Let's do it. All right, let's get started. So I want you to brace your core, roll your shoulders down and back. Soft bend in your knees. And we're just gonna start with a tap and a tap so starting to activate those outer glutes, which is really what we're gonna hit today is your outer glutes and your outer thighs. Quads. We're going to target the hamstrings too. You're just tapping. You're going to start to feel the fire here, right? Tap it out. Give me 8, 7, 6. We're gonna squat it out in 4, 3, 2, 1. Now bring the band or bring your feet to a nice place. You want constant tension on that band. Knees are going to push out towards the outer toes. Or if you're with Rachel and you have the band above your knees, your knees are going to push into that band. So knees are pushing out, not collapsing in. We want constant tension on that band. Can you get a little bit lower with each squat? Our emphasis today is really hitting the legs. Then we're going to throw in some abs too. Keep that core turned on. Nice. You have four. Awesome job. Three. We're going to move side to side again in two and one. So now I'm going to step to the right. Step to the right. Squat. Step to the left. Squat. Drive into that band. Drive into that band. We're going to be moving in all planes today. Nice work. Push side to side. Right here, you have four. Awesome job. Three, three. Nice work. Two and one. Awesome job. Stand it up. Constant tension on the band. My hands are going to come behind the head. We're going to push the hips back and stand tall. So lengthening through the hamstring or the back of the leg. Warming up the hammies. Low back, soft bend in the knees. Nice work. You're here for four. Awesome job. Three, we're going to drop into that squat again in two. And last one right here. Nice work. Drop into that squat. Squat again. Nice. Squat, loaded position. Athletic here. Wide, wide, narrow, narrow. Walk out, walk in, walk out, walk in, out, out, in, in. Constant tension on that band. Yes. Nice work, team. You got it, guys. Awesome job. Right here. Nice. Give me four.

Three, two, one.

I want you to walk to the back of your space. Now. We're gonna move front and back, all right? So I'm gonna take a wide. Step this way, meet it. Step this way, step this way, step this way. Go back.

2, 3, 4.

Take it up.

2, 3, 4.

Take it back.

2, 3, 4.

One more up.

2, 3, 4.

Take it back.

2, 3,.

Already feeling the fire, Rachel.

Immediately.

Already feeling the fire. All right, squat, tap back. Final move in our warmup. Give me a squat. Tap back. Squat, tap back. Squat, tap, Squat, tap. Nice finish. 8. You got it. 7.

6. 5.

4.

3. 2, 1.

Are those legs warm? Yeah. Right away. I feel that. Outer glutes are nice and warm. Grab a quick sip, and we're gonna jump into circuit one. You got two lower body strength exercises. One, AB move. Two. Do it twice. 30 seconds on, 15 seconds off. We're gonna go all to the right for the first set. All to the left for the second set. Side step squat, stepping just to your right, so right in. Right in. That's your first move. You do it for 30 seconds on, it's gonna go quick. Okay, so 80% of the work right here. Step out, bring it in. Side step squat to your right.

In three, two.

Let's go. Hit right up.

Hit right up.

Nice. You're gonna start to feel the fire building in this left leg. We're gonna stay standing on this left leg the entire time. Nice. 30 seconds is gonna go quick. Your pace, your tempo, it's all about how many reps you can get in in this 30 seconds. Now, if you wanted to, you could certainly add a dumbbell, a goblet squat to this. You can add weights if you want to make it harder or if you're traveling. You can do this anywhere you're here for.

3, 2, 1.

Nice work. Now we're gonna put 80% in this left leg, 20 in this right toe. A little bit of a staggered stance. I'm gonna stagger. Squat, tap back, squat, tap. Okay, a little tap back. Engaging that rear glute in three, two. Let's go. Squat, tap, squat, tap. Stretch that band. Tap back. Glutes and hamstrings turn on as you tap back. Tap, tap. Nice work. 30 seconds again. Left leg is doing a lot of work here. Supporting the work as you're hitting that left glute and quad. You're hitting right glute and hamstring as you squeeze on that tap back. Nice work. Stay with it. Final five.

Four, three, two.

Last one. Now we hit the abs. You're going to stay standing on this left leg. Nice and loaded. Right leg is gonna tap out or float up. Little oblique crunch here. Right there. Oblique crunch in three, two. Let's go. Let's go. Nice crunch. You could grab a chair if you needed a little extra balance support. Doesn't have to be a big leg. Lift up. Nice. You feel the fire in that left leg? Oh, yeah. The stabilizer is crazy. Yes. All those small, supporting, stabilizing muscles are really working. And anytime you switch from using dumbbells to a resistance band, you'll feel the difference. Okay. The tension never comes off with that resistance band.

5, 4, 3, 2, 1.

Nice. We're going to repeat those three moves. But now your right leg is going to be your stabilizing leg. Your left leg is going to be your moving leg. So we're going to do a side step squat, stepping to the left together. You're there in three, two. Let's go. Hit left. Up. Hit left. You'll notice we're moving at a pretty good pace here because we don't have weights loaded. We're doing this body weight, so if you wanted to, you could go faster, which is going to get that heart rate up at the same time. Or you can always slow this down again. If you had access to weights, you could add them. We're really focusing on isolating these outer glutes and thighs right now. Nice work, team. Drop low into that squat. Yes.

You're here for 5, 4, 3, 2.

1. More squat and you're out. Now 80 of the work here. 20 is going to go here into this left toe. Gonna give me that squat with that tap back. Tapping back and squeezing here on the left in 3, 2. Let's go. Give me the squat, tap, squat, tap. Nice work. There it is, team. Yes. Tap it. Squat and tap. Squat and tap. Awesome job, you guys.

You were saying you'll pack bands if you're like going to the baseball field for a night or something, right?

Oh, yeah.

I feel like all the sports moms have to spend so much time at the field. And it's like, here, get your workout in.

If youth sports. If you are in the thick of youth sports, you pack a pair of these bad boys in your car. Yes.

Final three, two, one.

You get a quick sweat in anywhere. The gym park, baseball field between games. Oblique crunch here. Standing on the right, left leg is going to lift or float. Crunching in 3, 2. Let's go. Let's go. Crunch. Yeah. We had Morgan. She said, I love having this option for travel and lake days. A great lake or cabin workout. Got an awesome sweat in even without weights. That's this workout. So good for that.

Especially the old standing because if you're in a hotel or something, I feel like I'm like, I don't always want to lay on the ground, you know.

Or at the beach. You're like, I don't. I can't lay in the sand. 10 more seconds. Lift. Nice work, nice work.

Up for five, four, three, two.

And recover. That's circuit two or circuit one. We did both sides. Now we're moving on to circuit two. I'm gonna keep the band right here. Just like we did in the warm up. I'm going to drop into that loaded position. Wide, wide, narrow, narrow, wide, wide, narrow, narrow. That's where you're going to go. I want you holding that nice, nice athletic squat position the entire time. Grab a quick sip. We're gonna go there. And five, four. Drop into that athletic position.

Three, two.

Let's go. Take it out.

Out.

In, in, out, out. In, in. Wide, wide, narrow, wide, wide, narrow. Remember which foot you're leading with this time. I'm leading with this right foot. The next time we do this, I'm going to challenge you to lead with your opposing foot. Right.

Out, out.

In, in, out, out. In, in. Yes. Team. Can you drop an inch? 10 more seconds. Get lower in that squat. Right here. Finish it. Nice. Feel those outer glutes for 5, 4, 3, 2. Recovery. Nice work. Now we're gonna take a giant step to our right lateral squat. So again, you're gonna hold that athletic squat. Now we're gonna move two to the right or to the left.

Two to the right.

Side to side. Drop low, hitting left in three, two. Let's move, let's move.

Two to the left.

Right here.

Two to the right.

Nice.

Two to the left.

How big can you make it? Stretch that band.

Two to the left, two to the right.

Getting our steps in too.

Yes. Holding low in those legs the entire time. Think about lead with the knee. Lead with the knee. Lead with the knee. Lead with the knee.

Yes.

Getting those steps in, raising that heart rate. Finish strong. Five. Yes. Team four, get low, get low for three, two, one. Recover. All right, now for your core move, you're gonna take that band down around the bottom of your shoes. Down around the bottom of your shoes. You might need to use a lighter resistance band for this move. It's challenging. Rachel's got your modification. Just a standing march. March. Turning on those low abs and hip flexors. If you're with me, crossbody crunch. Crossbody crunch. Alternating each way. Okay, 30 seconds.

In three, two.

Let's go. Crunch, crunch. Heart rate is high. Bring that heart rate down. With this standing core exercise. Resistance is on the feet. If you don't love the resistance on the feet, you can take that band right off. This is a great way to strengthen your hip flexors. We talk about stretching them, but strengthen them. Especially if you're a runner sitting at a desk often. Nice work, team. 5, 4, 3, 2 and 1. Nice work. You move that band back up to to the calf and ankle or to the knees, whatever felt comfortable for you. Back to the top. Wide narrows. Dropping into that loaded squat. Out, out, in, in, in. 3. Drop it in 2. We walk it out, out, in, in, out, out, in, in. Stay low in those legs. You got this.

You want to be with your other.

Foot this time, right? Oh, Rachel. Here we go.

Out, out, in, in.

There we go. She got me. Out, out. Keep it even.

We care about muscle imbalances here.

Way to keep me honest. I love it, Rachel. See, it's just by nature now I have to think about it.

There you go.

By nature. My stronger leg just takes over and I start leading with it.

Good for your brain.

Four, three, two, one.

Love it. Lateral walks. Giant step right again. Two to the left, two to the right. You're going to feel that heart rate go up. We're going to get those steps in. We love it. Dropping into that athletic position, we walk. In, three, two. Hit left, hit left.

Out two. Right two.

Nice.

Left two.

How low can you stay? Lead with that knee. Push into the band. Push in to the band. You got it.

Out two, out two.

Nice work.

Side two, side two.

Yes. What would it look like if I said ten more seconds? Yes, you could. Could you drop one inch in those legs? I think you could.

Five, four, three, two.

Recover. Yes. Rach. Nice work. Band goes back to the feet. Standing march or standing crunches? You decide. Make sure that band's nice and secure around the bottom of your shoes.

Three, two, let's go.

Crunch, crunch. Nice. Crunch, crunch. Yes, team. You got it up.

I feel like this whole workout would.

Be great for runners. Oh, yeah.

Very catered to like things runners need.

Yes. A great cross training day for runners. If you don't have access to weights. 10 seconds. Legs and core, outer glutes hitting. All those small stabilizing muscles. Nice. Final three, two, one. Nice work. Band comes off. Grab your water. Band comes off. Grab your water. Heading into circuit three. Heading into circuit three, we're going to go single leg exercises here. I'm going to take the band and hook it around my right foot. So hook it around your right foot, bottom of the shoe. Hold the band in the left hand. Single leg deadlift or staggered. So Rachel's going to keep two feet on the ground in a sacred stance. I'm going to try and float. Hinge, hinge, hinge. Stand tall. Single leg deadlift. The resistance. Band is creating the resistance, pulling you down. Right. Fight the band. Single leg deadlift. We go there for 30 seconds.

In, three, two.

Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall. Nice. Go down just to the point where you feel the resistance start to taper off on the band and then come right back up. I want you to keep constant tension on the band. So I start to feel a taper. Now I come back up. Right? You can go for the balance challenge or keep two feet on the ground. Either way, I want both hip bones square to the mat. Ten more seconds. Here, hinge, hinge, hinge. Stand tall. Nice work, team. Awesome job. You're here for 5, 4, 3, 2. And I had to tap. Okay. You're actually gonna keep the band right there. Keep it anchored under that right leg, holding it in your left hand. Now this left leg is going to wrap, so this is your base. Stabilizing. Wrap into a curtsy and tap.

In three, two.

Let's go. Wrap into a curtsy and tap. Wrap into a curtsy and tap. So now we're hitting the glutes and quads on this right leg. Nice work. You're wrapping your left knee back around to meet the calf shin of the right leg, driving up through that right foot. Nice work. Working that right glute quad. 10 more seconds. Here again, the band is your resistance. Fight it on the way up. Push that ground away.

5, 4, 3, 2.

And recover. Now. Really fun ab move. I'm gonna take the band and just glide it up the back of my leg. Go right under the back of my leg so it's not on my knee joint. It's on my upper thigh. I'm gonna come into a balanced position. Rachel's gonna keep her foot on the ground. Two hands on my band. I'm gonna pull up and over towards my left shoulder. Chopping across my body. Chop across my midline. I'm doing a balance chop. Rachel's keeping two on the ground. Standing chop in three, two. Let's go. Standing chop. This is your ab move down. Standing chop up across your body. Constant tension on that band. Soft bend in that standing leg. Exhale as you lift up. Inhale lower with control. Exhale up across the body. Inhale lower with control. Nice work. Feel that core bracing. You feel all those tiny stabilizing muscles working? Rach could sound the horn. We got a new move alert here. New move on the NML channel for.

5, 4, 3, 2.

And recover. Awesome job, team. Band slides off the right leg and hooks onto the bottom of the left shoe, holding the band in your right hand. This time, staggered deadlift or single leg deadlift. You're there.

In three, two.

Let's go. Hinge, hinge, hinge. Break at the hips. Stand tall. Push the floor away, going just to the point where that resistance tapers off, then coming right back up, keeping constant tension, trying to eliminate those taps. Sometimes we say that every tap is a push up, but today's an all standing workout, so how do I do push ups?

Right, right.

We'll say every tap is a squat jump.

Yeah.

There you go. There you go. Nice work. You're here for five, four, three. Give me one more, two, and one. Awesome job. Band's gonna stay anchored under this left foot. Right leg is gonna wrap around into that curtsy and tap up again, hitting the glute quad. Notice how we stay on that leg to increase the intensity. You go in three, two. Let's go. These are shorter training intervals. 30 seconds on, but we keep the intensity high by staying on that same leg. Nice work, guys.

And reducing your rest time just a little bit.

Right. We're just moving faster, moving fast, making the most of the time. You're giving us today quick and effective workouts. That's what we are all about. Quick and effective home workouts that get.

Results and that you can do anywhere.

And that you can do anywhere.

Beautiful.

Yeah. Right, you're here for 5, 4, 3, 2, and recover. Same thing. Gently gonna slide that band up towards the back of the leg. I'm gonna hook it in there. I'm gonna come into a balance position. Rachel's gonna come into that staggered position. Both hands on the band. Now I'm chopping up and over to that left shoulder. Keep those hips square.

Three, two.

Let's go. Hips stay square, legs stay square. Knee by knee. Exhale, Lift lower with control. Right. You can feel this, especially if you've got a tight or a heavy resistance band. Nice work. Chop up and over lower with control. Yes, team. Chop up and over lower with control. Right here. Move three of circuit three, and we've got a fun burnout for you. Yes, we do. You're not done yet. 3, 2, and recover. Awesome job. Band's going to go back where you feel most comfortable. I'm going around the cation ankles. Rachel's going six inches above the knees. We're going to stick with 30 seconds on, 15 seconds off. You're going to have the chance here to pick up the intensity by raising your heart rate with a three move Burnout. Okay, Rachel's going to show you your low impact option. Move one is squat jacks wide at the bottom, narrow at the top, down up, down, up. You're there for 30 seconds. Then that V walk, that front back movement we did in the warm up, you'll go there. We'll throw in a third move. You ready, Rach? Let's go.

Let's do it.

30 seconds on. Push your pace. Squat jacks in.

Three, two.

Let's go. Let's go. Down. Hook down. Yes, team. This is the chance to get that burnout in, get those steps in, push that intensity, push that heart rate right here. You can do anything for 30 seconds. Yes, you can. Just keep moving one rep at a time. You got this. 10 more seconds here in these squat jacks. Finish strong, finish strong. Back of your mat. We're gonna walk it. Give me five.

Four, three, two.

Recover. Take it back. Rest for 15. Rest for 15. 14. Four walks up. Four walks back. Take it wide to the corners, to the corners. Giant step to the right in three, two. Let's go, let's go.

One, two, three, four.

Take it back.

Two, three, four.

Take it front.

Two, three, four.

We're gonna do it twice. Rach, I'm challenging you to keep me honest on that lead foot. We're going to the right this time. Gonna go to the left next time.

3, 4.

Take it up.

2, 3, 4.

Take it back.

2, 3, 4.

Final 5.

4, 3, 2.

Recover. Surfer squats with me. Squat side tap with Rachel so I squat.

Hit it, hit it.

Little quarter turn.

Little quarter turn.

Constant tension on the band. You go there in three, two. Let's go. Squat.

Hit it, hit it, hit it, hit it.

Yes, team. Yes, team. Let's go. Come on. If you put those hands up above your head, you're gonna increase that heart rate. Come on. Come on. You can do anything for 30 seconds. Let's push it. Show me you are strong and capable right here. Keep moving for 10.

Nine.

Eight. You got this. Seven. Stay with it. Six.

Five, four. Three, two.

Recover.

Wait.

Rest for 15. One more time. One more time. Squat jacks. V walks, quarter turns. Come on. You got one minute and 30 seconds left. Squat Jackson.

Three, two.

Let's go. Down, up. Push it. Push it. Right here. You hit play today. You showed up, right? What'd you show up for? Come on, keep working. 1 minute and 30 seconds is so short in the grand scheme of what you're gonna do today. Push yourself. Stick with it. You got this. 10 more seconds here. 10 more seconds and you're resting. Stick with me, team.

5, 4, 3, 2, 1.

Rest for 15. Back of your space.

V walks, V walks.

Breathe it in, breathe it out. You got this. Giant step left. Giant step left in three, two. Let's go.

Left, two, three, four.

Take it back.

Two, three, four.

Take it up.

2, 3, 4.

Take it back.

2, 3.

It's harder this way for me.

Stretch that band. Stretch that band. Talk about a workout. To keep your mind and your body busy.

Up, two, three, four.

Hit those corners. Take it wide, take it wide. Yes.

Final four. Three, two.

Recover Last move. Surfer squats. Squat taps.

This is it.

This is it. Finish strong right here.

We're on in three, two.

Let's go. Finish it. Finish it right here. Come on. Final 30. Final 30. Yes.

You can push it.

Make it count. Make it count. Yes, team. Come on. Constant tension on that band. 20 seconds left. 20 seconds left. You got this. Stick with it. Right here. Don't quit. Not yet.

You got 10 with me.

Go.

10, nine. Bring it home.

Come on. All you got right here for the final five.

Four, three, two, one.

And finally you can take that band off. Finally you can take that band off. Throw it off to the side. Grab yourself some water. You did it. Way to go, team. It's a long time to have the booty band on. Yeah. Outer glutes feeling it.

The time under tension is no joke. Yeah.

Let's stretch. Take your right leg, wrap it on top of your left leg.

Big reach.

Side body, reach and stretch. Walk your fingertips down that left thigh. Reach up and over on the right. Nice work. Bring it back to center. Bouncing on your left leg. Can you pull your right leg up into a figure four stretch, hitting that outer glute. Yeah. Challenging your balance. You can always do this seated. Take it to a chair. Now bring that knee back square. Give it a hug. Whoop. Give it a hug. Might have to find the wall. Give it a hug. And now just pull it over towards your left hip. Oh, lengthen that glute. Yeah, Lengthen that glute. Nice work. Set it down. Shake it out. Couple leg kicks. Same thing. Other side. Left leg wraps. Reach up and over. Side body stretch to the right. Nice work, you guys. So proud of you for showing up and putting in the work today. 25 minutes. Quick and effective. Super sweaty. Get it done anywhere. Awesome job. Back to center. Can you find that standing figure four? Woo. Standing figure four. There it is. There it is. Nice work. Awesome job. And then, can you find that balance position? Oh, that feels so good for the outer glutes. I want to stay here. We're going right here. And now can you pull that leg across your body? Really think about lengthening through this glute muscle right here. Awesome job. Come back to this stretch. You can do it seated as well. You can come back to that seated position. One more big inhale. Reach up. Exhale forward. Fold. Soft bend in the knees.

Shake, shake, shake.

Let the neck hang heavy. Release the tongue from the roof of the mouth. Roll up one vertebrae at a time. Two shoulder rolls at the top. You crushed it. Team high fives. Rach. Here you go. Lynn. High fives to you at home. We'd love to see you back on the mat for another workout soon. Awesome job knocking out that workout team. If you loved it, hit subscribe to my YouTube channel. I've queued up another mini band workout for you here. Otherwise, if you're looking for more travel friendly workouts, I've got an entire playlist of them right here. Have a great day.