OMG!! Booty Band HIIT Workout

OMG!! Booty Band HIIT Workout is a short workout from Heather Robertson that hits your glutes and outer thighs nicely. Perfect for an add on to finish off a lower body workout, or as I used it this morning–as a warm up before another workout. This burned my glutes and outer thighs out nicely. I used my medium EnriQ Booty Band and it was perfect for this workout.

This workout is all music, no talking and is done interval fashion: 30 seconds of work with 10 seconds of recovery. There is a counter in the bottom right hand corner of the screen, counting down your interval. During the 10 second recovery between exercises, the next exercise is featured in a rectangle in the upper right hand corner of the screen along with a clock, counting down the 10 seconds.

OMG!! Booty Band HIIT Workout is 17 minutes; 1 minute intro, no warm up or stretch. Equipment: as noted in the title, you need a mini-band or firewalker and a fitness mat. The workout starts with the band around your thighs, above your knees. Your band will remain there for the entire workout except for one exercise, #7. For that exercise you will lower the band to your calves.

  1. Toe taps (with mini band around thighs/above knees and lowered into partial squat, alternate tapping toes out to sides, low jack style)
  2. Alternating reverse lunges
  3. Open Bridge (laying on mat with knees bent and feet on floor, raise hips and open knees, close knees and lower hips)
  4. Jump squat
  5. Donkey kick (on all 4s, raise one bent leg, pushing sole of foot up to ceiling)
  6. Repeat #5 on other leg
  7. Duck Walk (lower band to calves; with legs open wide enough so there is tension on the mini band, lower into partial squat and walk forward and backward the length of your mat)
  8. Plank jacks (return band to just above knees)
  9. Side Pulses (lay on side, legs extended straight, raise top leg and keep it raised, pulsing it against tension on band)
  10. Repeat #9 on other leg
  11. Side steps (in partial squat, step 3 steps side to side, never raising out of squat)
  12. Butterfly Bridge (laying on mat with knees bent, soles of feet pressed together and knees open, raise and lower hips)
  13. Repeat #1-12

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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