It takes consistent effort to see results in your training routine. Bunda offers live group classes in Los Angeles on third street near the the West Hollywood district. But what if you can’t make it to class or to the gym? There are plenty of other options so you can easily get an effective booty workout at home in no matter your schedule constraints.

Equipment needed: Green mini band

Floor Booty Workout You can do at Home

The following are the steps of our mini band booty workout at home.

Place the mini band between your feet, sitting about mid calf.

Two-Step

Taking a nice bend in the knees and sitting deep into the hips, take two steps to the left and then two steps to the right. Repeat ten times (left side and right side is 1 rep).

Bridge with the Loop 

Lying flat on your back with your feet hip distance apart, drive through your heels to lift your hips. Repeat fifteen times.

Kneeling Kickbacks; Right Side

Come to all fours (if you have wrist injuries, you can go to your forearms), bring your right knee into your chest and extend it straight out, pausing at the top. You can kick as high as your right hip will stay pointed down towards the ground. Repeat fifteen times.

Drop Lunge; Right Side

Come to standing, keeping your right leg forward take a big step back with the left leg, bending BOTH knees. Stay nice and tall drive through the right heel to bring the left leg back. This should be felt in the back of the right leg and right glute. Repeat fifteen times.

Kneeling Kickbacks; Left Side

Come to all fours (if you have wrist injuries, you can go to your forearms) bring your left knee into your chest and extend it straight out, pausing at the top. You can kick as high as your left hip will stay pointed down towards the ground. Repeat fifteen times. 

Drop Lunge; Left Side

Come to standing, keeping your left leg forward take a big step back with the right leg, bending BOTH knees. Stay nice and tall and drive through the left heel to bring the right leg back. This should be felt on the back of the left leg and the left glute. Repeat 15x

Pop Squat

Start standing with feet together jump out into a squat and then return to the starting position- Repeat 15 x

Repeat this circuit three times with a 1 minute rest at the end of the circuit.


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