In this 12‑minute nonstop outdoor workout, fitness instructor Tommy Cassano guides viewers through a resistance‑band routine designed to fire the glutes and core while showcasing the dramatic backdrop of Colorado’s Great Sand Dunes National Park. He begins by explaining band selection—moderate resistance that allows at least a 30‑second range of motion—and demonstrates proper placement (just below the knees, then later at the calves and ankles). The session proceeds through a series of timed movements: side‑to‑side shuffles, angled side steps, deep sumo squats, duck‑walks, quad‑focused lunges, all‑fours side‑leg raises, and micro‑pulses, each accompanied by explicit form cues such as “belly button to spine,” “glutes tight,” and “dorsiflex the toes.” A secondary voice (Speaker B) provides countdowns and motivational prompts. Tommy repeatedly reminds viewers to maintain core engagement, adjust band tension, and watch for safety (e.g., band catching on leg hair). The workout can be repeated for a 24‑minute session, with mobility work before and stretching after. He ends with encouragement to stay consistent, work out outdoors, and visit the dunes.
Chapters
Our Outdoor Body Bands Workout, 12 minutes nonstop activating the glutes, the core. What's up everybody, Tommy Cassano, founder of Outdoor Body, here in Great Sand Dunes National Park. Remember, this is 12 minutes nonstop. You can always repeat it, do 2 rounds, mobility before, stretching after. So first and foremost, grab yourself your band. I don't like too much resistance, just enough where you can get a movement in for a minimum 30 seconds and feel that burn. You don't want it too tight where you can't get enough range of motion. So grabbing your band, bringing it down, putting it right below the knees, right above the top of the calves. We're going to start off with 1 minute non-stop of side to side. Here we go, 3, 2, 1, let's go! Open, open, side to side, let's go! We're getting it. Remember, all these exercises, belly button to spine, squeezing the core tight. We're in Great Sand Dunes. It's a beautiful summer day. We got the Sangre de Cristo— Cristos Mountains right behind us. It is the most southern part of the Rockies. Remember, squeezing those glutes tight. People are going dune sledding behind us. These are the tallest dunes in North America, 750 feet Star Dunes, let's go. Squeezing tight, bending down.
15 seconds, 10 seconds, come on. 3, 2, 1.
Now we're gonna go side shuffle, side to side. About 3, 2, 1. 5 each side.
1, 2 2, 3, 4, 5. Let's go!
2. It's starting to heat up. It's perfect. It's summertime. Great sand dunes. It's like central, eastern, southern Colorado. If you know where Durango is, it's 3 hours due East of Durango, couple hours south of Denver. Come on, remember everything we do here, we're squeezing belly button to spine, glutes super tight.
15 seconds, come on.
Everything's a minute, it's gonna be a burner. 3, 2, 1, 2, 1, here we go. So we're gonna go back, side, right side first. Back on a 45-degree angle, side.
Let's go. Back, side, come on. 45, side.
You can have a slight bend in your left knee, 45 degrees. Then we're going straight to the side.
Let's go.
Making a little bit of an angle.
Come on. Whoo!
1 minute.
I told you, burning. Cute little buggy.
Let's go.
15 seconds.
Glutes on fire.
10 seconds. 3, 2, 1.
Left side. So out, 45-degree angle. Should look like this. Out, 45-degree angle. Put your hands on the hip. Out, 45 degrees. Let's go.
Burnin' and churnin'. Come on.
You got this.
30 seconds. Let's get it. Almost there. Come on.
Oh yeah.
5, 4, 3, 2, 1.
Bring in the band all the way down to the ankles. You're gonna open super wide. Want your knees facing almost your pinky toes. Open, lock out. Open, super deep sumo squat, coming down. You You should feel the pressure of that band forcing your legs to stick out. So feel that pressure coming out and coming in, activating the whole leg from the glutes to hammies, adductors, all the way down through the calves.
Come on.
Ooh, 15 seconds.
Let's get it. 3, 2, 1.
Here we go. Bringing the band above the knees just like this. So once again, we're going to open up super wide. We're going to do our little duck walk back and forth. The key here, once again, is forcing your legs out. Well, I got a little hole in my band. Here we go, squeezing.
Let's go.
30 seconds.
Core tight. Side.
Oh yeah. Activation of those glutes.
Come on, 15 seconds, 10 seconds, 3, 2, 1.
Bringing the band back down, we are going forward straight out. Squeezing front quad on the right, but you will start feeling it on the backside of the left leg that is down because that's what you're using to stabilize your whole body and balance and squeeze. Core tight, belly button to spine. We're going 1 minute. Let's go, 30 seconds left. Slock it out. I also like to dorsiflex the toes on this one, so point the toes straight up.
Let's go. 15 seconds. 10 seconds.
Overexaggerate flexing that quad. And time. Other side, let's go. Just watch sometimes for those of us that have leg hair, can get caught up with the band. Let's go, squeezing tight, flexing this glute, keeping this leg straight on the right and flexing that quad on the left.
Come on, oh yeah, 30 seconds. Ooh, 20 seconds. 15, 10, let's go. 3, 2, 1.
Here we go, bringing these down a little bit more. We're on all fours, we're going side raise to the right. We are going 1 minute non-stop. This is gonna be a burner. You most likely won't get your leg all the way up 90 degrees. Go up to the point where it burns really bad, coming back down. Let's go. This is slow, it's a minute non-stop. 30 seconds, come on. 20 seconds, almost there.
10 seconds. 3, 2, 1.
Now we're going to straighten, bring the band down to the ankles. You want to straighten out that leg and all you're doing is mini pulse. It's not going to come all the way up. All I want you to do, dorsiflex the right foot Focus on squeezing that right glute and hamstring, and all you're doing is pulsing straight up. It's going to be resistance. You're not going to be able to come up too far. All you want to do is really over-exaggerate, isolating the glute and squeezing super tight. You also once again feel it on the left side, your stabilizer.
Come on, core tight.
We're almost there. Almost looks like I'm probably not even moving my leg, but I'm nonstop mini pulsing it. 10 seconds. Come on.
5, 4, 3, 2, woo, 1.
We got our left side. Bring the band up a little bit closer to the calf. We got this bug. Here you go, Bug. We got straight up.
Let's go.
Core tight, belly button to spine.
Hey buddy, there you go. Come on, 30 seconds. Whoo!
Burning and churning, heating up here in the great sand dunes in Colorado. 20 seconds. 15. 10 seconds. 5, 4, 3, 2, 1.
2, 1.
Bring the band all the way down to the ankles. Straighten that leg. This is our last minute. Finish strong. All we're doing is pulsing that glute. Let's go. Stabilize your core. Stabilize that right booty cheek. Come on, baby. Micro pulse. Stay with me. Woo! 30 seconds.
Almost there. Come on. 20 seconds.
Let's get it. 10, 9, 8, 7, 6, 5, 4, 3, 2, and time.
Woo!
That is it, your 12-minute band workout, Outdoor Body, here in Great Sand Dunes. Remember, you can do that 2 times, 24 minutes nonstop. Mobility before, stretching after, super important for glute core activation. Love these band workouts. Make sure you're hitting it at least once or twice a week. Thank you for joining me in Great Sand Dunes National Park. Please come visit if you've never been. Stay consistent, get after it each and every day. More importantly, stay wild. I'll see y'all next time for an outdoor body workout. Let's get it.
