Great Band Butt and Leg Workout

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Overhead Skaters - Band Butt and Leg Workout

Awesome Band Butt and Leg Workout

 

Using a 13″ Dynamic Stabilizer band combined with body weight movements is the most efficient and convenient way to attack the butt and legs while improving both strength and cardio vascular efficiency.

Workout Setup

This Band Butt and Leg Workout is set up exactly how all workouts should be set up.

Round 1: Activate targeted muscles with slow rhythmical movements

Round 2: First interval strength circuit that challenges targeted muscles

Round 3: Second interval strength circuit that challenges targeted muscles using different exercises

Round 4: Slower movement strength circuit that builds strength by increasing resistance and decreasing cardio impact

Workout Intervals and Exercises

Round 1

  • Interval: 45 seconds on – 15 seconds off x 10 sets – Alternating through each exercise 5 times
  • Exercises: Long Lever Lateral Walks and Mt Climbers

Round 2

  • Interval: 20 seconds on – 10 seconds off x 12 sets – Alternating through each exercise 6 times
  • Exercises: 2 Step Shuffles and Drop Squats

Round 3

  • Interval: 20 seconds on – 10 seconds off x 12 sets – Alternating through each exercise 6 times
  • Exercises: Burpees and Overhead Skaters

Round 4

  • Interval: 40 seconds on – 20 seconds off x 12 sets – Alternating through each exercise 4 times
  • Exercises: DB Rhythmical Reaches Right and Left followed by Isometric Squat hold

Exercise Sequence

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Sample Pack - Dynamic Stabilizer - Band Butt and Leg Workout

 

Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

3 Responses to "Great Band Butt and Leg Workout"
  1. Brian says:

    Hi Dave
    In your latest butt and leg workout do we do all 4 rounds in one workout? I am trying to understand your meaning of intervals, sets and rounds.

  2. David Smith says:

    Thanks again Dave. Another great workout!

  3. RBT-Site-Admin says:

    Yes all 4 rounds is 1 complete workout.

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